Run, Selfie, Repeat

Ready for another spicy Badass Lady Gang guided run? Today's workout...COUNTDOWN! 5, 4, 3, 2 1 minute repeats at a spicy effort with 1-minute recovery. Every week that our chapters can't meetup together, I post a weekly workout to the Badass Lady Gang Instagram account so that you don't have to run alone. This week's workout is all about stepping outside of your comfort zone and giving yourself your best!  CLICK HERE for more about the Badass Lady Gang Summer Racing Series CLICK HERE to join our free online community DON'T FORGET TO SUBSCRIBE TO THE RUN, SELFIE, REPEAT PODCAST ON ITUNES, GOOGLE PLAY, AND SPOTIFY AND, IF YOU'RE FEELING EXTRA INCREDIBLE AND AMAZING, I WOULD APPRECIATE YOU FOREVER IF YOU COULD LEAVE ME A 5-STAR RATING AND REVIEW ON ITUNES.  

Ready for another spicy Badass Lady Gang guided run? Today's workout...6 x 45-second hill repeats with 90 seconds of recovery. *This guided run is perfect for all athletic levels! All you need is a hill you can run up at a hard/spicy effort for 45 seconds.* And today, we have a special guest! Guiding today's BALG Guided Run is my good friend Coach John Honerkamp! For more Coach John Honerkamp, you can follow him on Instagram, or you can check out all the great work the Running Collective is doing with Be A Good Run Citizen on their website. CLICK HERE for more about the Badass Lady Gang Summer Racing Series CLICK HERE to join our free online community DON'T FORGET TO SUBSCRIBE TO THE RUN, SELFIE, REPEAT PODCAST AND IF YOU'RE FEELING EXTRA INCREDIBLE AND AMAZING, I WOULD APPRECIATE YOU FOREVER IF YOU COULD LEAVE ME A 5-STAR RATING AND REVIEW ON ITUNES.

Ready for another spicy Badass Lady Gang guided run? Today's workout...2 x (2 minutes at a hard/spicy pace, 1 minute recovery, 1 minute at a hard/spicy pace, 1-minute recovery)   Every week that our chapters can't meetup together, I post a weekly workout to the Badass Lady Gang Instagram account so that you don't have to run alone. This week's workout is all about stepping outside of your comfort zone and giving yourself your best!  CLICK HERE for more about the Badass Lady Gang Summer Racing Series CLICK HERE to join our free online community DON'T FORGET TO SUBSCRIBE TO THE RUN, SELFIE, REPEAT PODCAST ON ITUNES, GOOGLE PLAY, AND SPOTIFY AND, IF YOU'RE FEELING EXTRA INCREDIBLE AND AMAZING, I WOULD APPRECIATE YOU FOREVER IF YOU COULD LEAVE ME A 5-STAR RATING AND REVIEW ON ITUNES.

Ready for another spicy Badass Lady Gang guided run? Today's workout...THE MILE TIME TRIAL. (For our friends outside the US, I apologize on behalf of whoever thought it was a good idea for us to mile miles and not KM. 1600m for you all.) But every week that our chapters can't meetup together, I post a weekly workout to the Badass Lady Gang Instagram account so that you don't have to run alone. This week's workout is all about stepping outside of your comfort zone and giving yourself your best!  Then, CLICK HERE and add your mile time to the BALG Mile Personal Best List!  CLICK HERE for more about the Badass Lady Gang Summer Racing Series CLICK HERE to join our free online community DON'T FORGET TO SUBSCRIBE TO THE RUN, SELFIE, REPEAT PODCAST ON ITUNES, GOOGLE PLAY, AND SPOTIFY AND, IF YOU'RE FEELING EXTRA INCREDIBLE AND AMAZING, I WOULD APPRECIATE YOU FOREVER IF YOU COULD LEAVE ME A 5-STAR RATING AND REVIEW ON ITUNES.

If you follow the Badass Lady Gang Instagram account, which hello if you don't, go follow @BadassLadyGang. BUT, because we can't run together physically, I have been creating weekly workouts for the BALG to play with so that you don't have to run alone. Today's workout is ACTUALLY recorded live so it's all over the place. ENJOY THE CHAOS! Today, we have a short spicy ladder! 30 seconds of spice, 30 second recovery, 45 seconds of spice, 45 second recovery, 1 minute of spicy, 1 minute recovery, 90 seconds of spice, 90 second recovery. Then, we move back down the ladder with 1 minute of spice, 1 minute recovery, 45 seconds of spice, 45 second recovery, and finally, 30 seconds of spice, 30 second recovery. 10 minute warm up and cool down that is up to you! You can walk. You can run. You can walk and run! Just listen to your body. This workout is for runners of all athletic levels so if you're on day 1, you're going to have just as much fun as a runner looking to run their face-off. Have fun and don't forget to share your post-run sweaty selfies with the #BadassLadyGang hashtag! 

If you follow the Badass Lady Gang Instagram account, which hello if you don't, go follow @BadassLadyGang. BUT, because we can't run together physically, I have been creating weekly workouts for the BALG to play with so that you don't have to run alone. Today's workout is ACTUALLY recorded live so it's all over the place. ENJOY THE CHAOS! We're doing 1 minute at a hard, spicy pace with 2-minute recovery. Then, 2 minutes at a hard, spicy pace with 3-minute recovery, 3 minutes at a hard, spicy pace with 4-minute recovery. 2 minutes at a hard, spicy pace with 3-minute recovery, and 1 minute at a hard, spicy pace with 2-minute recovery. 10 minute warm up and cool down that is up to you! You can walk. You can run. You can walk and run! Just listen to your body. This workout is for runners of all athletic levels so if you're on day 1, you're going to have just as much fun as a runner looking to run their face-off. Remember, your recoveries are up to you to decide. You can slowly jog, walk, dance. Whatever. But I want you to keep moving. Don't stop. You don't have to move fast but keep your feet moving forward. Have fun and don't forget to share your post-run sweaty selfies with the #BadassLadyGang hashtag!  DON'T FORGET TO SUBSCRIBE TO THE RUN, SELFIE, REPEAT PODCAST ON ITUNES, GOOGLE PLAY, AND SPOTIFY AND, IF YOU'RE FEELING EXTRA INCREDIBLE AND AMAZING, I WOULD APPRECIATE YOU FOREVER IF YOU COULD LEAVE ME A 5-STAR RATING AND REVIEW ON ITUNES.

If you follow the Badass Lady Gang Instagram account, which hello if you don't, go follow @BadassLadyGang. BUT, because we can't run together physically, I have been creating weekly workouts for the BALG to play with so that you don't have to run alone. Today, we're doing 4 x 1 minute at a hard, spicy pace with 1-minute recovery. Then, 4 x 30 seconds at a hard spicy effort with 45 seconds recovery. This workout is for runners of all athletic levels so if you're on day 1, you're going to have just as much fun as a runner looking to run their face-off. Remember, your recoveries are up to you to decide. You can slowly jog, walk, dance. Whatever. But I want you to keep moving. Don't stop. You don't have to move fast but keep your feet moving forward. Have fun and don't forget to share your post-run sweaty selfies with the #BadassLadyGang hashtag!   

According to Jillian Michaels, no. You can't be overweight and healthy. But that's BS. You cannot perceive someone's level of health by looking at them. Technically, I'm overweight. And I'm ridiculously healthy.  I need to talk to you about how this collective idea that you can't be bigger and healthy (or really, bigger and accepted, beautiful, and worthy of anyone including your own love) is killing us and making us sick. Because it's all BS. 

Today, I want to talk about taking that first step as a new runner or when you're getting back into running after some time off because it's hard and INTIMIDATING AS HELL! BALG Online Community https://badassladygang.mn.co BALG Training Team https://shecanandshedid.com/join-the-badass-lady-gang-training-team Learn more about Kelly's training programs https://shecanandshedid.com/shop-training-plans 

SO MANY CHANGES TO THE BADASS LADY GANG! I wanted to take a second to talk about where my head is at. Why we created the Badass Lady Gang, The Badass Lady Gang Team, our new training programs, and why I decided to move us from Facebook Groups to Mighty Networks. (I know some women are upset about the move. I hope you'll hear me out and join us on the new platform.)  Join the BALG Team: https://shecanandshedid.com/balg-team Shop BALG Training Plans: https://shecanandshedid.com/shop-running-training-plans Join our FREE online community: https://BadassLadyGang.mn.co DON'T FORGET TO SUBSCRIBE TO THE RUN, SELFIE, REPEAT PODCAST ON ITUNES, GOOGLE PLAY, AND SPOTIFY AND, IF YOU'RE FEELING EXTRA INCREDIBLE AND AMAZING, I WOULD APPRECIATE YOU FOREVER IF YOU COULD LEAVE ME A 5-STAR RATING AND REVIEW ON ITUNES.

Struggling to get motivated? HELL, are you just struggling in general? ME TOO. Let's talk about how to find the fun, and get the door purposefully.  To support the Run, Selfie, Repeat podcast, become a patron of my Patreon page! CLICK HERE to learn more. DON'T FORGET TO SUBSCRIBE TO THE RUN, SELFIE, REPEAT PODCAST ON ITUNES, GOOGLE PLAY, AND SPOTIFY AND, IF YOU'RE FEELING EXTRA INCREDIBLE AND AMAZING, I WOULD APPRECIATE YOU FOREVER IF YOU COULD LEAVE ME A 5-STAR RATING AND REVIEW ON ITUNES.

We've talked about it before and we'll talk about it again. THE DREADED PAUSE. Post-race blues are a real thing. It can be hard to adjust to life without the structure a goal race brings. In my early years of running, rest days were a nightmare. I felt guilty taking time off because I was terrified I'd gain weight. I wanted to go non-stop because I didn't think I was ready to work through everything I was running so hard from. The hardest part about dealing with the post-race blues is having to really work through what you're running from or towards. But it's in that unfocused, "lost", pause that growth happens. Today, I want to talk about all the fears we have from losing fitness and gaining weight, to feeling like you need to fix that sadness you're experiencing.  Let's talk about why it's important to find balance during the post-race blues. 

There is an infinite number of articles online offering tips and tricks to go for that first run. They're great. READ THEM! But you don't need to know what you're doing or have special shoes or gear to become a runner. If you're looking for a plan, check out my guided runs. I have 8 weeks of podcast episodes that will guide and distract you through those first two months of running. (You can download my free 8K Become A Runner Plan Here) The hardest part about becoming a runner isn't that first run. It's sticking with it. I asked the Badass Lady Gang what clicked for them. What was the reason they didn't give up after their first few runs? Why Did You Keep Running? Their stories are inspiring as hell! If you're looking to become a runner but are afraid you'll quit or won't be able to stick with it, read their stories to both be inspired and reminded that you aren't alone with your fears and anxieties. Then lace up whatever shoes you have and see what happens. TODAY IS ALWAYS THE DAY.  Today is all about talking about why I kept running.

This morning, Mary Cain bravely came forward about the abuse she experienced training with Nike Oregon Project. Do yourself a favor and both READ and WATCH her story. This goes so, so much further than running and it's really making me scratch my head why so many people in the running world are making this out to be a women's running or track and field issue. Mary's story is such an important one because it's about predatory behavior and how we allow it to persist, dominate, and continue. I have so many friends who were abused and weighed publicly and none of them are runners. This conversation is an important one because change has to happen and we're robbing ourselves by labeling this a "women's running" issue.

WORLD RECORD! Let's talk about my shiny new 4 minute PR from the Chicago Marathon! Today, I'm taking you back in time to talk about the last year, how I got to the headspace I am in, what worked, what didn't work, what I learned, and how I ran a marathon in 3 hours and 37 minutes.  To support the Run, Selfie, Repeat podcast, become a patron of my Patreon page! CLICK HERE to learn more. DON'T FORGET TO SUBSCRIBE TO THE RUN, SELFIE, REPEAT PODCAST ON ITUNES, GOOGLE PLAY, AND SPOTIFY AND, IF YOU'RE FEELING EXTRA INCREDIBLE AND AMAZING, I WOULD APPRECIATE YOU FOREVER IF YOU COULD LEAVE ME A 5-STAR RATING AND REVIEW ON ITUNES.