Pacer or Racer, There’s a Place For Everyone

In another life, not so long ago I started running with my team. If you’ve read this blog before, you may have heard about them. They make appearances often 🙂 And it is because these two right here saw something in me that fit what the Live, Love, Run vibe was all about.



Frosty Sandwich at the Surf N Santa 10 miler, 2013

In 2013 it all began. I finally had found my tribe. I was pacing a small but determined group of half marathoners as they set their sites on breaking two. The memories I have made through the years since then are priceless, the miles are too many to count and the relationships I’ve fostered are irreplaceable. My time as a pacer ended in 2015 but my place on this team never faded.

As we roll into race weekend and the end of fall training, I part chuckle and part choke up when I think of how it turned out. A year ago, I began my plan to run the Richmond Half. As summer unfolded and fall took form, the want for Richmond went away. It wasn’t as important to me now as it once was. The need to chase the clock isn’t filling my spirit the same way these days that a run chasing the sunset and crunching leaves does. Even though I’ve missed most Saturday team runs, I still know there is a place for me. I enter into race weekend as a 5k participant and team volunteer. When I picture Saturday, I picture myself running and smiling through the city streets (after all this course holds my half PR) with my tribe nearby giving cheers.

As for Sunday, it will be my turn to give encouragement. It’s something I do well and can’t think of a better group I’d rather support. To the #Wolfpack, even though you may not see me during your race (kinda like you didn’t see me this season) I’ll be there and I’ve got you. Charge those streets and know that you too have a place in this tribe.

Strength Training Will Benefit You

The What:

As a trainer, I absolutely love to put my own body through fitness experiments. A few weeks ago I went all in and tossed my current workout routine out the window. I wrote about that decision here. One of the reasons I made the change was to build strength, gain stability, and increase speed in my muscles. I wanted to take time to do this before layering in a winter running program. Shamrock training starts next month and my eyes are set on a strong 8k in March.

But for now, November is in full force, which means the holiday’s are upon us. The season is all about sharing good food and creating great memories with those close to you. If you are like me, fitness pairs nicely with both of these. I am blessed enough to be able to share my passion for good food and fun fitness with many members of my growing tribe. I look forward to doing more of that over the next year. In order to do that, I need to be the healthiest version of my self which is another great reason for the switch up.

The Why: 

There are many benefits to pairing strength training alongside your running program. By dedicating time to supporting muscles like your core, your quads, your hams, and even your arms, you are able to become more stable and less likely to suffer an injury. Increasing strength also increases efficiency. You are able to expect more and get more out of your body in each workout. When you include strength in your weekly routine, you allow your muscles to function differently than they would in a run, in turn you become a more complete athlete all around. And in case weight is an issue for you while training for those long distance races, you will be able to better combat the scale by adding weight training. Replacing fat with lean muscle will increase your metabolism, helping you to burn more calories.

My Weekly Workouts:

I am keeping it short, simple, and low intensity. Most of the strength training workouts are completed before work in my den and last 30-40 minutes. Cardio is after work and on the weekends, when I can take my time and enjoy the adventure. Tips, tricks, and more on these workouts can be found on my instagram…#followme !

Strength Training Workouts| 30 Minutes,2-3x per week

Cardio Sessions| 4-5x per week: Steady state runs, fartleks, and SUP sessions.

Rest: 1 day/week

The Payoff:

It has been 3 weeks since upping my strength.  I am enjoying the workouts and the challenges they bring. My body is physically changing and my overall fitness has greatly improved. Did I mention I am sleeping better and I even lost a few lb’s, proof that my workout remix is paying off.

For more information about these workouts or your own fitness needs, email me: 


4 Tips to Make Your Fall Fitness More Fun

Earlier this month I found myself looking at my calendar and realizing there were no fitness goals in site. I further realized what an amazing opportunity this was and I must take full advantage of it. For this moment, I have total freedom in my fitness game. The next 90 days will be an experiment of running, strength, and more. My goal is to discover what it feels like to have no rules, no routines, and no structure.

This season I am falling back to basics….

Continue reading “4 Tips to Make Your Fall Fitness More Fun”

Strengthen Your Personal Brand

As marketing professionals or even non marketing professionals alike, we spend a lot of time working on promoting the businesses we work for. Make sure you are spending an equal amount of time promoting yourself. You were hired for your position because you are an #expert and you beat out everyone else in the interview. Wrangle that! Empower yourself by that proof of your skill. Get a little swagger behind you, you are an expert! Act like one! Use your own social media channels and outreach opportunities to promote your personal brand. It is because of your personal brand, you have your job in the first place. If you aren’t happy with your job or what you are doing everyday, take time to #pause and reflect on your personal brand right now!!! What message are you putting out? My hope is that you are exuding #passion and #purpose.

I am not the all knowing expert in marketing, but over the years, I have learned a lot during my own personal brand building journey. It is something I take seriously and am proud of. The past several years have brought many twists, turns, and rewards.

I was excited and honored to receive the invitation to share part of my brand story at the PRSA Conference in Norfolk, Virginia. As a former teacher, I can appreciate the opportunity to engage with others from within my field.

A key nugget I have learned and in turn shared during my presentation was is in regards to professional paths. It doesn’t matter what your path looks like. What does matter, is where that path is going. Also, it is good to keep in perspective, the only person that needs to understand your professional path is you.

When it comes to personal brand building, there are so many creative options available and so many things to consider. Where, how, and why should I promote myself? My recommendation is to think of yourself as your own client. Take a pause and prioritize. Be your own champion, be deliberate, and make bold moves! Start implementing a few of my best practices now.

 Enjoy and embrace your journey. You might be pleasantly surprised if you stop worrying about what everyone else is doing. Instead, start being strategic and consistent in your efforts!

For more marketing insights or to set up a consulting appointment, email me at !

Crawlin Crab: The Decision to Run Happy, Not Fast

Oh Crawlin Crab you have managed to sucker punch a few times me over the years. Yesterday you served up a situation that could have rocked me too. But a few months ago I made up my mind that I was going to reclaim a win over you.

When it was first announced that Crab would have a half marathon relay I immediately knew I wanted in. What wasn’t as immediate was who would be my partner?

Continue reading “Crawlin Crab: The Decision to Run Happy, Not Fast”

Our OBX Getaway

The summer of 2017 was one for the record books, in more ways than one. With so many changes, it left little time for rest so the BF and I decided to pack up and head south for a few days of relaxation. Of course, we did get in a little adventuring too, after is what brought us together in the first place. Take this article as my little guide for how the active couple…who likes to eat can enjoy the OBX.

Continue reading “Our OBX Getaway”

Turkey Lettuce Boats

Ok I know that deli meat is not ideal…yadda yadda yadda…do not message me telling me how bad it is… sometimes you come home from a long weekend and you just don’t feel like cooking…enter the deli counter and Boar’s Head Smoked Turkey.

We ate everything and anything we could have wanted in the OBX and all I wanted upon returning home were fresh greens. I stood in the produce section Sunday evening and found myself suggesting turkey lettuce boats for dinner when the BF said he wanted sandwiches. To my surprise, he was all in. We packed the cart with veggies and fresh fruit and headed home. In a matter of minutes I had the lettuce washed alongside a massive fruit plate I was able to throw together. We devoured it. It was exactly what we needed. And ladies, if you think your guy wouldn’t like my lean green sandwich bread substitute, think again! Just serve them up a healthy portion of lean turkey and load up those veggies, these boats will  disappear.



1 bag romain hearts, chop the ends and wash

1 cup diced cherry tomatos

1 lb lean Boar’s Head Smoked Turkey, 60 calories in a 2 ounce serving

1 chopped avocado

salt & pepper

*mozzarella cheese, optional