Ru El's Running Podcast
Ru El's Running Podcast
A recreational Ultra Runner, Health Enthusiast, Family Guy and Blogger talks about things related to Health, Ultra Running, NSNG Lifestyle, Family, and Play. Conversations with NSNG friends, celebrity fitness expert Vinnie Tortorich, comedic actress and voice over talent Anna Vocino, and Badwater 135 ultramarathon athlete Tony Portera.
Station feed:  Created by: Ru El |
Created on: 04 Dec 2015 Language: English |
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| Add this to another station | Ru El's Running 055 : Special Guest - Tony Portera - Part 2 | Badwater 135 | Ultramarathon | Nutrition (20.40MB; download) -- Part 1 with Tony Portera was fun. In part 2 the fun continues and we get to learn much more. We learn about Tony's nutrition, fueling strategy, the wonderful people he's worked and trained with, and in the end a rapid fire question round. Be sure to listen. Thanks! Nutrition outside running Follow NSNG (No Sugars, No Grains) lifestyle. Eat when hungry. Typical day: Wake up, have a coffee with HWC (heavy whipping cream) Might have BPC (Bulletproof Coffee) if have a 20 mile run. Had a Fat Shake before the call consisting of kale, spinach, broccoli, cauliflower, celery, chia seeds, and a scoop of coconut oil. Sometimes an afternoon snack of cheese and salami. Maybe a salad. Dinner would consist of steak, fish, or chicken and salad. Maybe some berries. Almonds or sunflower seeds. During running: Still a struggle. On a fat-adapted lifestyle and fueling strategy, Tony can run 20 miles without eating anything, so unless 20+ mile training runs are a regular thing, there isn't a lot of opportunity to practice fueling on the run. Typically things to fuel with: Vespa PocketFuel Justin?s Nut butters Salami Cheese Pickles Olives Coconut oil In his most recent Jackpot 100 performance, while employing a High Fat, Low Carbohydrate fueling strategy: For 80 miles: PocketFuel Salami Nuun for electrolytes No bonk. No rush of sugar. For miles 80 through 90s infused more carbs into system: A few gels on limited bases Pizza later in the race. Result: It went well and Tony finished 3rd place overall. His personal best for a 100 mile race, and just under 19 hrs (18:58). ?Everybody is different. Experimenting is good.? Some recommended fuels to try include: Justins Nut Butters PocketFuel Generation UCAN Superstarch Vespa BRL Sport Nutrition Trifuel and Invigor8 ?Adapting in ultra running is very important. Running an ultramarathon is all about goal adaptation.? Fear the chair. Fear the van...Don?t get in the f*cken van! ?There?s nothing wrong with not finishing. Some of the greatest runners have DNF?d one point or another. Absolutely nothing wrong.? Tony's wrap up and special thanks: The whole ultra community Lisa Smith-Batchen Ray Zahab Zach Bitter Vinnie Tortorich Jamie Donaldson All the people he trains with regularly including: Aaron Heath Elena Makovskaya David Isaac Van Cortlandt Track Club All the race directors including: Mario Lacerda Chris Kostman Blake Norwood Included in this year's Badwater crew: Vinnie Tortorich Serena Scott Thoms Jason Obirek Catch Tony Portera If You Can: www.irunultras.com IRunUltrascom on Facebook On Twitter: @irunultras Visit www.vinnietortorich.com to learn about Vinnie Tortorich?s NSNG Lifestyle. Visit www.glutenfreeanna.com for great healthy gluten-free recipes. Check out more episodes of the podcast on iTunes and Stitcher. PLEASE go to iTunes and leave a nice review to get a shout-out on a future podcast episode! While here be sure to check out the sponsor and affiliates: Audible.com - Download a FREE audiobook today! Pure Vitamin Club - Additives and fillers suck. So we don't use them. Amazon.com - Shop. Connect. Enjoy. Blue Host - Looking for top notch website hosting services with incredible support. Follow the show: ruelsrunning.com Ru El's Running Facebook page Ru El's Running YouTube channel ruelsrunning@gmail.com Follow on Twitter Follow on Google+ Follow on Tumblr Follow on Pinterest Follow on Instagram Music of: Luzius Stone/Fire In The Sky, Jimmy Buffett/A Pirate Looks At 40 |
| Add this to another station | Ru El's Running 054 : Run Update | Training & Injury | 91-Year Old Veteran Runs Across America (16.79MB; download) -- Shout Out: Chris Rawlins for the jump rope challenges. Chris is a jump rope fiend and more. Stayed tuned. You may hear Chris on a future podcast. Subscribe and stay tuned for next episode, Part 2 with ultrarunner Tony Portera. Listen to last episode Ru El?s Running 053 : Special Guest ? Tony Portera ? Part 1 | Badwater 135 | Ultramarathon Announcements: The newsletter is under development. The back end for subscribing for it has improved. It?s a beautiful thing. Tons of content is in the works and can?t wait to get it all polished and ready to share. If you haven?t subscribed to the newsletter yet, you can do that here: http://www.ruelsrunning.com/subscribe/ Run Update:Not much running lately. Am getting antsy and have missed a few days planned for runs. Time has been spent strength training and on a periodized plan towards a possible 50-mile run in October. Running News: Why a 91-year-old veteran is running across America. Ernie Andrus, a 91-year-old World War II veteran, has been making progress in his mission to become the oldest American to run across America. As Steve Hartman explains, he hopes to bring attention to one of the war's unsung heroes. [youtube=https://www.youtube.com/watch?t=49&v=yPEopz_Uhzc] Article: "Halfway there: 91-year-old World War II veteran runs coast-to-coast for a cause" URL: http://www.today.com/news/ww2-veteran-runs-across-country-raise-money-t30921 Health & Fitness: As mentioned in a previous podcast and post, I've been working on building strength. So a couple days a week I'm working some key exercises that interest me at the moment: Front Squats Goblet Squats Jump Rope Dead Hang starting position Hollow Pull-Up The front squats I'm new to and only get to practice this movement on days I get to visit the office gym. Otherwise I practice the goblet squats using a dumb bell at home. The jump rope is my indulgence exercise. I LOVE JUMP ROPE! Lastly, when I'm not sitting around or jumping around, I'm literally hanging around building up time holding the starting position of a pull-up or a dead hang and while in hollow position. Check out "The 'Best' Upper Body Pull" on Strongfirst.com by Pavel Tsatsouline. http://www.strongfirst.com/the-best-upper-body-pull/ Family & Play:Ironically while in between building strength, I'm getting hurt. I have a history of back injury. A couple times in the past week I've done improper lifting either of a child or some free weight, which cause some back twinge resulting in 2-3 days of a tight back. It could be worse and has been worse before. Fortunately I've been able to function and take care of the family despite the discomfort. Visit www.vinnietortorich.com to learn about Vinnie Tortorich?s NSNG Lifestyle. Visit www.glutenfreeanna.com for great healthy gluten-free recipes. Check out more episodes of the podcast on iTunes and Stitcher. PLEASE go to iTunes and leave a nice review to get a shout-out on a future podcast episode! While here be sure to check out the sponsor and affiliates: Audible.com - Download a FREE audiobook today! Pure Vitamin Club - Additives and fillers suck. So we don't use them. Amazon.com - Shop. Connect. Enjoy. Blue Host - Looking for top notch website hosting services with incredible support. Follow the show: ruelsrunning.com Ru El's Running Facebook page Ru El's Running YouTube channel ruelsrunning@gmail.com Follow on Twitter Follow on Google+ Follow on Tumblr Follow on Pinterest Follow on Instagram Music of: Imagine Dragons "On Top Of The World" Luzius Stone "Fire In The Sky" Website: http://www.LuziusStone.com |
| Add this to another station | Ru El's Running 053 : Special Guest - Tony Portera - Part 1 | Badwater 135 | Ultramarathon (27.48MB; download) -- Badwater Tony Portera to me is the "real deal." While I fantasize doing big runs, Tony is out there making it happen. You'll hear him say he's not anybody special, but I beg to differ. He's fun to talk to, has a great story about his journey into running, has great things to say about running ultramarathons, someone I see as a wonderful ambassador of the ultra community, he's super encouraging, and even offers some advice to help improve on the next ultra. This is Part 1. Tony Facts: White Plains New York Husband and father of two. Lawyer in commercial real estate Dabbler of ultra running and has ran and continues to run prestigious events such like the Badwater 135, Jackpot 100, and Umstead 100. He has participated in the Badwater 135 six times. 2015 will be seventh. Running Background: Tony got into ultras by stumbling on it and deciding to try it. Started out soccer in high school, college, and after in law school with local club teams. After graduating from law school, life happened, and at one point weighed 210 pounds. Out of shape, drinking a lot of beer, and watching football and other sports. Got together with some guys who convinced him to do a local 4 miler or 5k. He said ?Running is stupid!? He did more of these types of runs and was eventually persuaded to do a marathon. He said ?This is stupid. If running 4 miles is stupid, this is even dumber!? His first marathon was the 2004 Twin Cities Marathon. Completed it in over 4 hours and told himself he?d never do another one again. But 25 marathons later, he kept trying to convince himself to stop running. His biggest mistake, was after reading Dean Karnazes? book Ultramarathon Man where he learned about ultra marathons. He was blown away and said ?If 4 miles is stupid, and running a marathon is even more stupid. Then ultra runners gotta be idiots!? And Tony convinced himself to do a 60k. Loving the Sport & Better Health In ultras marathon, Tony loved that he was able to show up to the start late, finished up on the same day, and head back to your car without a hassle. This plus getting in better shape made it more appealing. Eventually dropped 50-60 lbs lighter from his former weight in 2001. He enjoys the runs and loves the community, but still sometimes tells himself that ?He?ll never do it again.? He uses these events as a way to learn more about himself. To find out what he can and can?t do. "You?ll never run the same race twice. You?ll experience different things and thoughts each time.? Tony?s Preparation: Work on nutrition on a regular basis. Prepare nutritionally, mentally, put in the work in training runs. Roughly 80-90 miles a week including the speed training and long runs. Typical Training Week (To build miles and speed. Doing about 74 miles of training). Monday a.m. - 25 miles.Tuesday - 8 miles.Wednesday - 10 mile tempo, 3 mile warm up. 4 miles at 6:55 pace.Thursday - 8 miles easy recovery.Friday - 12 miles interval: 3 mile warm up. 2 miles at 7:10 pace. recover 1 mile, six 400 mile repeats, and recover jog.Saturday - Off.Sunday - 12 miles. Long run may increase over time. This is a week typically to Tony and should not be used as a template for everybody else. Everybody is different. On Getting Coached:Tony is currently working with Zach Bitter on training and nutrition and has also worked with Ray Zahab. Recommends getting a coach for endurance events. Mentions:Film: Running on the Sun More Tony: Tony loves to help see folks enter into the ultra community for the first time. The Vermont 50 mile race was his first 50. Loves seeing people go out there. Thinks 50 miles is a great distance to get done in one day and it is very challenging Believer in drawing from others, especially folks who have experienced what you are trying to do. Fueling and hydration advice:Drinking to thirst.Keep trying different things. Learn something is always a success. Quote:"People may go out there and try and have a nega |
| Add this to another station | Ru El's Running 052 : Periodized Training | Emotional Eating | Magic Mike XXL | Pushing Cars (19.54MB; download) -- Shout Outs: Shout outs to the world. That way no one is left behind. Except for the folks aren?t listening to the podcast. So it is doubly important that you spread the word and share this podcast. As Cameo said "Tell your brother, your sister and your mamma too, cause we?re about to go down and you know just what to do. Wave your hands in the air like you don?t care. Glide by the people as they start to look and stare. Do your dance, do your dance, do your dance quick mamma. Come on baby tell me what?s the word??aand I digress. "Well it?s all right, riding around in the breeze. Well it?s all right, if you live the life you please.? sang the Traveling Wilburys. Announcements: The site, ruelsrunning.com, is continuing to be worked on. It has a new Wordpress theme slapped on. The previous theme was no longer supported by the developer, so a theme that was actively supported was used. Hope all you visitors find it pleasant and a breeze to navigate. The newsletter is under development. The back end for subscribing for it has improved. It?s a beautiful thing. Tons of content is in the works and can?t wait to get it all polished and ready to share. If you haven?t subscribed to the newsletter yet, you can do that here: http://www.ruelsrunning.com/subscribe/ Run Update: Not much running lately. Am getting antsy and have missed a few days planned for runs. Time has been spent strength training and on a periodized plan towards an October 50 mile run. Running News: Anybody else following Scott Jurek?s AT FKT attempt? In case you don?t know. Scott is attempting an Appalachian Trail (AT) speed record. This dude is a beast. As of this writing, he?s on Day 46. Appalachian Trail Day 46: My 1st view of Katahdin today, hard to put into words. #SJAT15 #GeorgiaToMaine #EatAndRun pic.twitter.com/aEph4OHQ5B ? Scott Jurek (@ScottJurek) July 12, 2015 Article: Will Ultrarunner Scott Jurek Set a New Appalachian Trail Speed Record? URL: http://adventureblog.nationalgeographic.com/2015/07/09/ultrarunner-scott-jurek-will-not-break-the-appalachian-trail-speed-record-alone/ Health & Food: The topic of compulsive eating came up on the Vinnie Tortorich No Sugar No Grains closed group on Facebook. It got me thinking about emotional eating. I?ve found myself time to time eating at odd times, usually late in the evening. Something on not the most optimal of foods. On my journey, I?ve learned to be kinder to myself and less strict. It?s much easier to be self-forgiving and relaxed after about three years on the NSNG (no sugar no grains) lifestyle and seeing my health improve and body composition change and improve slowly and steadily. Allow me to repeat. Now it?s been three years and I?ve slowly and steadily improved health and body composition at over 40 years of age. So committing to a lifestyle and not a diet is what it is all about for me. Back to emotional eating. There are time when I eat a crap ton of food. I guess I get really hungry. However it does cross my mind as I stuff my face, whether or not I am emotionally eating or have a problem. They way I see it is?No. Now if I stuff my face this way regularly yes. It did get me wondering about the topic of emotional eating though. It also made me wonder if humans are the only animals that have this condition? If it has always been something humans dealt with? Or just in recent history? Article: Is defeat sweeter than victory? Researchers reveal the science behind emotional eating. URL: http://www.sciencedaily.com/releases/2015/07/150709093313.htm Fitness: As I attempt to periodize my training somewhat. I?m looking to build strength first. Most my time will be experimenting with the Front Squat where I work on it once or twice a week for several weeks. I?m new to it so I?m learning as much as I can to do it properly and safely. Once resource I?ve found useful getting familiar with the movement is this video from Mark Rippetoe titled ?The Front Squat with Mark Ri |
| Add this to another station | Ru El's Running 051 : Special Guest - Rick Bentley | Marathon Wrap Up | Training | Recovery | Diet & Nutrition (24.10MB; download) -- In episode #51 we continue the marathon conversation with special guest Rick Bentley from the Simply Human Podcast. It's a lot of fun and you'll want to catch it and the first half as well. Thanks for listening! Rick's Marathon Wrap-Up: Rick's Marathon Run Down in Episode #49 Marathon Finish and Wrap-up Post Race Diet & Nutrition Training The first marathon is a HUGE accomplishment! Big D done Maybe the Big C next? Rick's Lightning Round Quote: "If you're going through hell. Keep going." ~Winston Churchill "I look up to to anybody that is able to continue to put one foot in front of the other and use that not just as a way to athletically improve themselves but mentally improve themselves. Just overall self improvement." ~ Rick Bentley Connect with Rick Bentley at: simplyhumanlifestyle.com The Simply Human Podcast Visit www.vinnietortorich.com to learn about Vinnie Tortorich?s NSNG Lifestyle. Visit www.glutenfreeanna.com for great healthy gluten-free recipes. Check out more episodes of the podcast on iTunes and Stitcher. PLEASE go to iTunes and leave a nice review to get a shout-out on a future podcast episode! While here be sure to check out the sponsor and affiliates: Audible.com ? Download a FREE audiobook today! Pure Vitamin Club ? Additives and fillers suck. So we don?t use them. Amazon.com ? Shop. Connect. Enjoy. Blue Host ? Looking for top notch website hosting services with incredible support. Follow the show: ruelsrunning.com Ru El?s Running Facebook page Ru El?s Running YouTube channel ruelsrunning@gmail.com Follow on Twitter Follow on Google+ Follow on Tumblr Follow on Pinterest Follow on Instagram Music of: John Mayer "Dancing In A Burning Room" Luzius Stone ?Fire In The Sky? Website: http://www.LuziusStone.com |
| Add this to another station | Ru El's Running 050 : Mental Run Recovery | Periscope | Run For Mackey | Dennis The Menace | Great America (38.84MB; download) -- In this episode, it goes long and has to do with more family and play with a sprinkle of run chat and exercise. Thanks for listening. A little something special at the end. ?You should bring something into the world that wasn?t in the world before. It doesn?t matter what that is. It doesn?t matter if it?s a table or a film or gardening?everyone should create. You should do something, then sit back and say ?I did that.'??Ricky Gervais Jump Rope Report on Dave Mackey?s Story ?Mountain Runner ?Okay? With Dreadful Injury After ?Lucky? 20 Years? Read and listen to the Dave Mackey interview on UltraRunnerPodcast.com Help Dave Mackey and his family offset medical expenses. Go to his donation site. Friends in the Jefferson, MO and surrounding areas, check out Lonnie Beauchamp @ Restore-It Restoration and getLife Back To Normal. Tell him Ru sent you! Visit www.vinnietortorich.com to learn about Vinnie Tortorich?s NSNG Lifestyle. Visit www.glutenfreeanna.com for great healthy gluten-free recipes. Check out more episodes of the podcast on iTunes and Stitcher. PLEASE go to iTunes and leave a nice review to get a shout-out on a future podcast episode! While here be sure to check out the sponsor and affiliates: Audible.com ? Download a FREE audiobook today! Pure Vitamin Club ? Additives and fillers suck. So we don?t use them. Amazon.com ? Shop. Connect. Enjoy. Blue Host ? Looking for top notch website hosting services with incredible support. Follow the show: ruelsrunning.com Ru El?s Running Facebook page Ru El?s Running YouTube channel ruelsrunning@gmail.com Follow on Twitter Follow on Google+ Follow on Tumblr Follow on Pinterest Follow on Instagram Music of: Florence + The Machine ?Dog Days Are Over? Luzius Stone ?Fire In The Sky? Website: http://www.LuziusStone.com |
| Add this to another station | Ru El's Running 049 : Special Guest - Rick Bentley | Marathon Rundown | Paleo | Crossfit | Podcasts | Time Travel (29.53MB; download) -- Episode 49 is a blast with returning special guest Rick Bentley. Thanks for listening! About the man: Who is Rick? Rick?s Marathon Rundown Time travel and TV chat: Guam is "Where America's Days Begin" Rick?s Time Reversal Machine Toilet Water Flow Direction Kid programs: The Wiggles, Thomas the Train, Transformers, Super Hero Squad, Teletubbies, Yo Gabba Gabba Christopher Reeves? Superman Podcast listening chat: About ejection on Simply Human Podcast Episode 77. Podcast listening backup and using running to catch up. Podcast and other new media to help spread the message of health and fitness. Who is Rick?s Uncle Paleo? Food & exercise chat: Paleo & Crossfit Tim McGraw Double under jump rope Breakfast Coffee Connect with Rick Bentley at: simplyhumanlifestyle.com The Simply Human Podcast Visit www.vinnietortorich.com to learn about Vinnie Tortorich?s NSNG Lifestyle. Visit www.glutenfreeanna.com for great healthy gluten-free recipes. Check out more episodes of the podcast on iTunes and Stitcher. PLEASE go to iTunes and leave a nice review to get a shout-out on a future podcast episode! While here be sure to check out the sponsor and affiliates: Audible.com ? Download a FREE audiobook today! Pure Vitamin Club ? Additives and fillers suck. So we don?t use them. Amazon.com ? Shop. Connect. Enjoy. Blue Host ? Looking for top notch website hosting services with incredible support. Follow the show: ruelsrunning.com Ru El?s Running Facebook page Ru El?s Running YouTube channel ruelsrunning@gmail.com Follow on Twitter Follow on Google+ Follow on Tumblr Follow on Pinterest Follow on Instagram Music of: John Mayer "Dancing In A Burning Room" Luzius Stone ?Fire In The Sky? Website: http://www.LuziusStone.com |
| Add this to another station | Ru El's Running 048 : Run Update | Recovering Ultra Athletes | Endure & Overcome (12.78MB; download) -- In this episode I quickly give a run update, but most importantly I talk about the topic of recovery. Thanks for listening. "I'm a creep, I'm a weirdo. What the hell am I doing here? I don't belong here." -Radiohead "If you're goin' through hell keep on going Don't slow down if you're scared don't show it You might get out before the devil even knows you're there When you're goin' through hell keep on movin' Face that fire walk right through it You might get out before the devil even knows you're there" - Rodney Atkins - If You're Going Through Hell "If you're going through hell, keep going." - Winston Churchill Report on Dave Mackey's Story "Mountain Runner ?Okay? With Dreadful Injury After ?Lucky? 20 Years" Read and listen to the Dave Mackey interview on UltraRunnerPodcast.com Help Dave Mackey and his family offset medical expenses. Go to his donation site. Visit www.vinnietortorich.com to learn about Vinnie Tortorich?s NSNG Lifestyle. Visit www.glutenfreeanna.com for great healthy gluten-free recipes. Check out more episodes of the podcast on iTunes and Stitcher. PLEASE go to iTunes and leave a nice review to get a shout-out on a future podcast episode! While here be sure to check out the sponsor and affiliates: Audible.com - Download a FREE audiobook today! Pure Vitamin Club - Additives and fillers suck. So we don't use them. Amazon.com - Shop. Connect. Enjoy. Blue Host - Looking for top notch website hosting services with incredible support. Follow the show: ruelsrunning.com Ru El's Running Facebook page Ru El's Running YouTube channel ruelsrunning@gmail.com Follow on Twitter Follow on Google+ Follow on Tumblr Follow on Pinterest Follow on Instagram Music of: Rodney Atkins "If You're Going Through Hell" Luzius Stone "Fire In The Sky" Website: http://www.LuziusStone.com |
| Add this to another station | Ru El's Running 047 : Featured Guest - Anna Vocino - Part 2 (19.04MB; download) -- In episode 47, we continue the rest of the conversation with a very special guest and friend. She?s a wife and mother. Super gifted comedic actress and voice over talent. The creator of the popular website glutenfreeanna.com, the co-host of The Angriest Trainer Podcastwith Celebrity Fitness Trainer Vinnie Tortorich. If you have or have not, please listen to Part 1 Episode 45. On the start of this day, Anna didn?t have a lot of time for breakfast meal, but she did have a delicious cup of her Dairy Free Bulletproof Coffee and that recipe can be found her her site at glutenfreeanna.com. Anna and Ru El discuss a bunch in part 2 of the conversion: Living NSNG (No Sugar, No Grains) Learning about food sensitivities beyond Celiac Disease Other ways to use a french fry tray Inflammation Regaining health Organ meat The rapid-fire round Mentions: Anna 1-on-1 interview with Quentin Vennie Living Villa Cappelli Podcast Cyrex Laboratories Test ? Array 4 The Institute for Functional Medicine Podcast factoid: Anna Vocino is the first lady guest on Ru El?s Running Podcast. Visit www.vinnietortorich.com to learn about Vinnie Tortorich?s NSNG Lifestyle. Visit www.glutenfreeanna.com for great healthy gluten-free recipes. Check out more episodes of the podcast on iTunes and Stitcher. PLEASE go to iTunes and leave a nice review to get a shout-out on a future podcast episode! While here be sure to check out the sponsor and affiliates: Audible.com - Download a FREE audiobook today! Pure Vitamin Club - Additives and fillers suck. So we don't use them. Amazon.com - Shop. Connect. Enjoy. Blue Host - Looking for top notch website hosting services with incredible support. Follow the show: ruelsrunning.com Ru El's Running Facebook page Ru El's Running YouTube channel ruelsrunning@gmail.com Follow on Twitter Follow on Google+ Follow on Tumblr Follow on Pinterest Music of: Liz Phair "Why Can't I" Luzius Stone "Fire In The Sky" Website: http://www.LuziusStone.com |
| Add this to another station | Ru El's Running 046 : Disassociate | On Noakes | Baseball Neophyte | No Ninjas Here (12.77MB; download) -- "Satisfaction lies in the effort, not in the attainment, full effort is full victory." -Mahatma Gandhi "Stay focused and disassociate because it's not going to last. The deal is, no matter whatever it is, the bad or the good will both pass so you just have to stay the course. It's only momentary." ~Errol "The Rocket" Jones Tim Noakes Article/Blog Post:Tim Noakes in his own words: why I choose to go on 'trial' Visit www.vinnietortorich.com to learn about Vinnie Tortorich?s NSNG Lifestyle. Visit www.glutenfreeanna.com for great healthy gluten-free recipes. Check out more episodes of the podcast on iTunes and Stitcher. PLEASE go to iTunes and leave a nice review to get a shout-out on a future podcast episode! While here be sure to check out the sponsor and affiliates: Audible.com - Download a FREE audiobook today! Pure Vitamin Club - Additives and fillers suck. So we don't use them. Amazon.com - Shop. Connect. Enjoy. Blue Host - Looking for top notch website hosting services with incredible support. Follow the show: ruelsrunning.com Ru El's Running Facebook page Ru El's Running YouTube channel ruelsrunning@gmail.com Follow on Twitter Follow on Google+ Follow on Tumblr Follow on Pinterest Follow on Instagram Music of: Creedance Clearwater Revival "Run Through The Jungle" Luzius Stone "Fire In The Sky" Website: http://www.LuziusStone.com |
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