We are glad to have you with us for an express 30-minute workout of TFB Quick Bytes.
When Shelby & Christine discovered that it was International Thank You Day, they figured a good ole conversation-paced run to chat about how to express gratitude to others was just what the doctor ordered!
Speaking of doctor - Please consult a physician before starting any new exercise routine.
Today's workout will be structured:
8-min Conversation Pace
2-min walk or pace push
8-min Conversation Pace
2-min walk or pace push
8-min Conversation Pace
2-min walk or pace push
Looking for the episode that we mentioned during our gratitude conversation? Find it here >>
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Hey friends, Coach Shelby along with Coach Christine, we're excited to have you join us for time for brunch and quick bites addition, where you can grab your miles beside a smiles. Take them on the run midday in the afternoon, or even a late night snack attack. Let's have some fun and get you moving and grooving lace up those shoes, put a smile on your face and the log some miles. Gonna go into our first block of our conversational pace in three, two. And one. Coach Christine, I love getting my miles with the side of smiles with you. How are you doing? My dear, I am doing good. I am excited. It's a beautiful day, I feel a little extra pep in my step, a little extra joy in my heart. So hopefully you guys do as well as you're rocking and rolling right through here. A nice, quick and easy or you can make this a little spicier, if you're so inclined. As long as you're probably warmed up, we don't mind we're not gonna hold you back if you got a little extra pep there. But I think I'm ready. What are you? What are you thinking coach? Like, how are you feeling today? I'm feeling good. I've been really gravitating towards the quick bites because coming off of a busy a busy couple of weeks with the holidays and everything, it's so it's hard to find some time I'm trying to be thankful for the time that I can find. And that's where the quick bites have been kind of a lifesaver. It's a set period of time, I don't have to think about it. But yet, I'm still moving and trying my best. I love to hear you talk talk about that, because I've been speaking to a couple different athletes. And the thing that comes to mind is really, again, is that I'd rather have someone be consistent with just a few workouts or 80% of their workouts or 80% of their endeavors of the week versus trying to do all of them getting overwhelmed and not doing any of them. So I think that there's a lot of that that comes to mind. It's like don't overwhelm yourself out of the gate, make it happen, figure out how to get out there and schedule it in. I know that I definitely have to move things around quite a bit. And it just it happens, but you can't beat yourself up about it. So one of the wonderful ways to I think express that is to also be express a little bit of gratitude for yourself for that time, whatever the case may be, which so happens to fall in line with international Thank you day. Tada. It's like there's a little sparkles. Whenever I did that.Christine Hetzel:
I feel like confetti should be shooting out or we'll just sparkles for you confetti for me. How about that? Yeah, okay, perfect. Let's do it. Okay. So when you think of like being grateful for your time, or being grateful for maybe figuring out how to make a time what comes to mind for you, coach,Shelby Schmidt:
I've really had to re envision what it looks like for me, because right now 10 minutes can be just what I have. And I know we did this in our previous group about the 10 minutes, 10 exercises. And we outlined that for everybody. And I've been using it a lot when I don't have my running days on the schedule. And like you said, moving around, of when I can fit things and maybe that means a run day turns into a strength training day and vice versa. But I've been focusing we talked about it in our our last episode about being mindful of the new year and trying to leave things behind in the new year. And I'm trying to bring my thankfulness into a smaller scale, meaning being thankful for those 10 minutes versus salty that I only have 10 minutes and really reframing that and just saying thank you that I have any time because let's be honest, raise your hand loud and proud if I'm never never seems to be enough. Yeah, I it's one of those things where it's like the great common denominator for all of us, right? We all only have those 24 hours and they never seem to be enough. And it's trying to figure out like how to shift things around and still find ways to be joyful in the moment of it all. So I think with celebrating International Thank you day, what comes to mind for me, is very close to Brittany with our previous episode that we had the opportunity to interview a funny runner and how she would find pennies. And we asked our audience and our our brunch crew to let us know kind of what their version of their pennies were finding the pennies and the joy will reference that in episode notes. If you missed that episode, friends, it was such a great way to get inspired for those miles. And for me, it's finding those little things of Thank you thankfulness and gratitude throughout the runs. So I'm wondering if maybe this is a good year for me to start a gratitude jar, but make it specifically things that I'm grateful for on the run for the run.Christine Hetzel:
In order that I encounter, you know, when I'm getting out there and getting that fitness time and kind of have it as an opportunity to review it towards the end of the year. Ooh,Shelby Schmidt:
tell me more about this jar Do you just put a whole bunch of thankful things in there and pull one out, and we'reChristine Hetzel:
just really pretty decorative jar. So you'll have to see if I if I follow through with this, because it'll be right behind me. Next conversation. And just having a little piece of paper and sitting down after a run, you know that I am a really big fan of kind of processing information as to how the run go, how did I feel. So maybe just finding that one thing that was that I'm really grateful for on that run. For example, I am really grateful for the orange juice that I had waiting for me after my last run, I was just super parched, it was hot and humid. And I was so excited when I got home to have like this really just delicious glass of orange juice for myself, it kind of perked me up a little bit was exactly what I needed. So I know it sounds kind of trite. And it sounds like I'm maybe even grasping at straws. But I think that when we break it down into those really small segments of what we're excited about of what we are grateful for, it does make it different from when you go out for that next run.Shelby Schmidt:
I think it actually makes a lot of sense, because we've talked before, on definitely more than one occasion. I mean, we can't even tag all the episodes because I think we mentioned it in every single one. But like you said, being grateful, like even the gratitude list of picking little things because it's just like running, a lot of us picked one mailbox to run to and then the next one and then the next one and taking those micro steps gratefulness and gratitude. And on international Thank you day. That's where we can start. And you said it. I don't even know if you realize this, but you actually touched on what I've been trying to do is rephrasing how I talked about things, how I'm grateful for. And even if you might not believe it wholeheartedly, like I'm grateful for that orange juice might seem really silly. But taking that wording and making it a little bit more deep, more powerful. Why can't she be grant grateful for a glass of orange juice? I'm grateful that I was able to go out for a run yesterday and grateful that my legs carried me through that run. And yeah, sure, I can list all the things that I'm not grateful for. But that's really counterproductive when you're trying to cultivate a brighter, a brighter outlook on things.Christine Hetzel:
Absolutely. And I wish you had nailed it as to why I think the international Thank you day for me. And it's not necessary gratitude day, it is about expressing externally. And we'll get into that a little bit. But I don't feel like you can really, this goes back to every facet of what we believe as run coaches, you can't really do for others until you're able to do for yourself. So until you're able to generate that self gratitude a little bit inside, it's harder to see the things you're grateful for for others in your life. So we'll talk about that more in the next segment, because we are going to roll into our first pace change. So friends, if you're feeling a little spicy, maybe you even had dreams of your neck speed workout, you're feeling a little extra pep in your step, you can push into a little bit, be a bit more conservative still hear, or you're welcome to pull it back into a nice, relaxing walk, maybe you saw something you want to stop and smell the flowers or take a great little grateful moment that you want to note. Let's do it in three, two, and one, two minutes on the clock here. I'm actually coach, it's pretty ironic, you could probably hear it, I actually dreamt about my neck speed workout. So I really literally leapt out of bed this morning, like excited to go tackle something that I'm actually pretty scared of.Shelby Schmidt:
But it excites you Yeah, fact that you are scared of it. But it excites you is a really telling sign to to, to just look at your, your training as a whole as my I fix my glasses, I set my professional coaching opinion. To me, if an athlete said that to me as their coach, I would say that that means that you're prepared, you're scared, but you're excited, you're craving that challenge, which is a really fun thing to have during a training cycle.Christine Hetzel:
It is actually I do really agree. And I think that is a good barometer as to thinking along the lines of wherever you're at in your training. And let's be honest, you're always going to hit those sluggish days, sluggish runs or sluggish weeks, but also thinking of where you're at other than training and finding does it make you excited? And if if the answer continues to be No, like time after time after time, when there's time for you to check in, and maybe assess what you can do to change that up a little bit. And it could be either way it could be maybe you're not feeling challenged enough or you're feeling a little too overwhelmed with the challenge. So friends keep moving and grooving here or uses time so we'll do a little bit of shaking out your hand. Your little shoulder shake out here. It's been about 30 More seconds before you go back into our nice, easy groove into what I'm calling a conversation piece. But if you want to make it a nice strong walk, you're welcome to do that as well.Shelby Schmidt:
I like either one of those options, you are talking to my love language coach.Christine Hetzel:
It is amazing, right? How like, good. How good conversation piece can feel after a little bit of like a pace change either from that walk or back from like pulling back if you did decide to up tempo a little bit. So let's get back into that groove and three, two, and one.Shelby Schmidt:
As I literally spill my entire water, so that's how excited I am about that pace change people. Literally I could not be shitting anymore.Christine Hetzel:
Oh my goodness.Shelby Schmidt:
But I'm grateful that didn't go on my computer see turning a pause or negative into a positive?Christine Hetzel:
Did it go into any of your like notebooks?Shelby Schmidt:
Oh, yeah, everywhere. I mean, this is me keeping it real here. It does not matter that we're recording. Stuff happens, right? Whether that pace change felt good or not. It's there it happened. And you have the only option but just to roll with it. And again, I'm just grateful that it didn't, it didn't fry anything.Christine Hetzel:
Well, fingers crossed. We'll friends here as you're moving into this next eight minute block. I am going to talk about how international think you day came to be and also maybe some ways that you can incorporate it with some external thank yous. So international Thank you days celebrity yearly on January 11. And I like that because you know, I'm a little, little bit of a hippie, a little into numerology, I like that 111 It's all about new beginnings in the numerology world. And it's a date, it serves as a reminder that we ought to express our gratitude to those who have made our lives better in some way. And I think it's a great time of year to reflect on all of those options, especially after coming off the crazy holidays. So taking a moment to maybe not adding too much to your to do list friends, but this could be a great opportunity after you're done with this quick bites to maybe pop on in send someone a thank you text that you're thinking about them a thank you letter, or a thank you email.Shelby Schmidt:
Oh, I love a thank you email. I have gotten them before. But I don't know if I've ever actually said one before.Christine Hetzel:
Oh, well. Yeah, there's a great ecards you can put together you could find just an image online that really resonates with you, maybe it makes you think of that person and just send them a quick thank you don't make it where it's overly complicated for you. I mean, I personally do love sending snail mail, I am the worst at actually going to retrieve my snail mail.Shelby Schmidt:
But I can attest to that I sent her something and it took her a freaking week and a half to actually go to her mailbox. And soChristine Hetzel:
it may be actually kind of one of the shorter periods of being going to the mailbox to be honest. So I love the E cards just because I think that they're especially since we receive so many things via email. It's just gives you a little bit of extra smile on your face. And it's pretty quick and rather painless as you're sending out those little thank you gratitude. So I'm curious coach, who have like if you're willing to share, who's somebody that you think you would want to express some thank yous to right now in your life.Shelby Schmidt:
So I'm going to roll it back to complete strangers because I am one of those people. So you know, when you are trying to cross like from the parking lot to a store or something and somebody stops and actually lets you cross like they should. I am that person I put up my hand. I'm like, thank you even though they can't hear me. And it's everybody in my life makes fun of me for because they're like, they can't hear you. And I'm like, but they know that I'm saying thank you like the action is showing Thank you. I was at a public restroom the other day. And there was a janitor, janitor worker that was cleaning up and I said thank you to her. Because it's those little things that you don't ever say thank you. But it's like they're literally cleaning the bathroom. So you can go in and again, we know my history with bathrooms. But it's like the people that don't get saved. The barista who is making your coffee, say thank you. You don't know what people are doing in their day to day and everybody gets a lot of guff people that are working in retail, especially coming off the holiday season. Just say thank you and like what you said, Coach Christine, about keeping it simple. You don't have to gush. But it's just like thank you for what you do. And bringing it back to running. I know we did this when we ran Space Coast thanking the police officers for keeping us safe, thanking the people at the aid stations both authorized and unauthorized in your case, but just again, it takes no time. And people don't do it. So Be the person who does do it. I feel like I have to step off my soapbox right now I feel like it's something thatChristine Hetzel:
hurts me, it makes us feel better by doing it by giving that external gratitude that maybe even the person on the receiving end, express like even feels because for them, it just maybe like another phrase, they're like you said, a barista. They're jamming out 20 drinks in less than a minute, they maybe don't even necessarily process it or at least not process it in the moment. But it could be something that at least like alleviates a little bit of their mood. I love that you said that was retail workers. That was something that I tried to do whenever I I don't very often go to the retail stores during the holiday season. But the couple times that I did, I tried to make sure to express gratitude to them as well. So I think it is all about really taking those just, man, we just were going back to the same thing, those really small moments. It doesn't have to be large and grand. And somebody's doing some like heroic activity for you for you to be able to express that gratitude. It's just an taking the small moments in time that you can appreciate.Shelby Schmidt:
And we talk a lot about running, how it has a trickle effect where you go for a run in the morning, and it starts your day off and you have an extra pep in your step and you're calmer you're a better spouse, a better parent, a better worker a better whatever you are in your day to day. The same can be said for expressing that small thank you is like you said the barista might not register it at all, might not register it in that time. But also think about how many people are around you that hear that thank you. And it sends that subliminal. Pep in the step that a subliminal espresso, if you will, to say, Wow, that was kind and you might influence them, the next person they encounter to hold the door open, say thank you not yell at somebody. I mean it all. It's, we talk about the manifestation. We're both a little crunchy and a little into it. But it really it has a lot of merit to that thought process of that small act is like lightning, it just kind of has little arms that go out. And you never know what it's going to do. I get goosebumps because it really is just something near and dear to my heart. Those small acts oftentimes mean more than the big acts.Christine Hetzel:
I wholeheartedly agree. I really, really do. Which right here. And now I am going to say thank you right here as you're rocking and rolling right through here. We appreciate you so much for tuning on. And we know there's 1000 different places that you could potentially share your time with. And it means so much that you're willing to share your time with us on this quick bite. And hopefully, you feel the same way that we do as your wrap up your time. You feel a little lighter, a little readier to readier. Ooh, just messed it all up without non word word. But yeah, that's a that's, that's definitely coach Christina for Yeah. Hopefully it gives you again, that extra, like just joy, a little bit of lightness, I kind of think of Marang. And that's kind of how I feel whenever we wrap up some of our quick bites. So thank you guys for being here. We so appreciate you. And we appreciate the chance that you have right here. Now for another pace change. You can again pull it back. Maybe this is a great time to send a text to somebody that you're thinking of, or you can push on up and just be really grateful that your body has that ability and you've got what it takes to do it. Let's do it in three, two, and one, two minute pace change right here and nowShelby Schmidt:
I have to unpack the Merengue thing. What wait explain the Merengue analogy to me.Christine Hetzel:
Have I told you that I consider myself Marang No, okay, I feel like I would have remembered that so I I feel like one of the jobs that I had I was like the lightest fluffiest person nobody else was very like academic and intellectual. And then I would walk home with sparkles and confetti and quite literally actually my entire office. i Please i apologize to Ryan after using my office once I moved offices because I know you're still finding confetti in those different aspects and corners of that room. So I would just consider myself marine like, I feel like I do have substance I don't think that I'm just all airy fluff. But something about just being able to be lighter and fluffier. I'm very grateful for it. I never ever take that I cannot begin to tell you how often I'm grateful for the fact that my predisposition even though I have bad days, but for the most part I am preset at being a little bit more on the happy, energetic, lighter kind of side.Shelby Schmidt:
Oh my god, I'm never going to look moraine the same way again.Christine Hetzel:
It's such a beautiful thing. I mean, again, it's something that necessarily isn't needed for like let's say key lime pie. You can have your key lime pie without the moraine but it adds a little bit of a little bit of extra juice. So Friends, we have 30 more seconds here as you have your little bit of extra juice, maybe you're shaking those hands again, or you are taking a photo or a selfie hopefully have a big smile on your face. And then we have our final conversation or endurance block for eight minutes.Shelby Schmidt:
Well, I'm going to have to share my vegan Marang recipe.Christine Hetzel:
Oh, I wouldn't even know how you would do that. I wouldn't I so easy. I want to at least hear like the main ingredient as we go into our next block and three, two and one. So is it like a leg? egg substitute?Shelby Schmidt:
No, it's even easier than that. So talk about being faithful and trying not to be wasteful in turn. So I love garbanzo beans or chickpeas depending on what you call them. Yeah, you use the liquid, which I hope I'm saying this right aquafaba okay, and you literally use that with I believe it's cream of tartar. And you just whip it into a frenzy. And then you put it on a baking sheet with a silpat liner or whatever it is, and you bake it and it becomes like little little moraine bites,Christine Hetzel:
so you're going to have to share not just with me, you know, you're gonna have to share it with our brunch crew. So friends, if you have not joined the community page, our Facebook group community page, definitely, this is the time to do so. Because that's where we share some of the things that come up during the conversations of our time for brunch episodes. And that episode, I feel like folks need your Marang recipe. And I also want to know what in the world is cream tar tar? I actually did Google it because it looks likeShelby Schmidt:
is it tar tar or tartar? I always thought it was tartar.Christine Hetzel:
Is it? I don't know. It's um,Shelby Schmidt:
it's you get it like near the spices and everything. I am not sure what it is. I am not a reader like you. So I'm sure by the time this quick bite is over, you're gonna have like its blood type. Its firstborn child. It's fair. It's its heritage and know all about it. But I don't know you add it in secondChristine Hetzel:
is quite this. It's quite the scientific, chemical makeup. It's potassium hydrogen tartrate. And so neither here nor there, we're not gonna get too far down that rabbit hole of all those things. But yes, I've always seen it. And I've always been super curious, in my mind I automatically associated with like a cream. But clearly it's no,Shelby Schmidt:
no, it's a powder. And you just add a little bit I think you add you might add sugar into I don't know, I haven't made it in a really long time. But I will say for anybody who immediately hears the word vegan and shiz away, you don't know. And probably half of the things you already eat are, quote unquote, vegan. So try to take like we say a lot of times the labels like let go of the label and just experience it. But they're really, really good. And I mean, maybe put some chocolate on it, because why not?Christine Hetzel:
So what I think I like about this, specifically, as I'm reading more about this ingredient, the spice, whatever you want to call it, it's a leavening agent. And when I think about gratitude, it is a way to like, like, enlighten your mood and bring it upward. So I guess it makes sense that you would use it as one of your ingredients for a moraine. So friends, we're rolling through here, we have about five more minutes. If you have not yet found a little extra joy in your heart, then this is a time for you to check in and decide what can I change here, maybe it's my posture, maybe I need to check my head posture or bring my chin up. Maybe I need to bring those shoulders down, maybe I'm clenching I need to let something go to. I feel like I'm taking your your actual phrase here, Coach Shelby, but just let go any of those things that are kind of holding you back from finding that joy with the last few minutes of this workout.Shelby Schmidt:
Maybe you need some cream of tartar or talked hard. I mean, again, I love how our conversation like this was I always feel like we say this, this was not planned. And we just went like full left VLB took a course correction. And I'm thankful for it. I'm sorry to get all rock back around youChristine Hetzel:
want to and I think we should explain that a little bit too. So what we want for you guys to know is that while we definitely outline it, we talk about what it's going to be how it's going to be structured. We want this to feel very organic. As you're rolling through here. We want it to feel just like it would if we were rolling side by side in a conversation shoulder to shoulder. We're going for a run or just chatting about life because again, some of my favorite conversations have always been on the run. So we don't overthink exactly what we're gonna say it's not heavily skill. It's not scripted in the slightest, hence, if it was heavily scripted, I wouldn't come up with words like what was the word that I just tried to create? I don'tShelby Schmidt:
even remember but it's a fine thing that wasn't even on my radar. I just let it roll. We both know that. While English you as my first and only language, I'm definitely not fluent in it, even though I've been speaking it for decades upon decades. But it was even like when we were talking about our virtual workshops, and I find it interesting that our first few episodes of this year already mirror the workshops. And rolling it back to the beginning of this, we were talking about the time management, well, our time management workshop, we're employing a lot of those same teachings that we're going to be going over into our daily lives. And that's going that's why we say like, we test these theories, we test these strategies, and bringing them to everybody else for a chance to sign up for those virtual workshops. It's our way of continuing to put the good out there and share what we've learned and what we've tested with others. So hopefully, it just makes those those struggles a little bit easier. And being thankful that we have this platform to to do that, again, thankfulness doesn't have to be this big grand thing, if that's one thing that I want to leave everybody with is just reel it back, the smallest thing can have such a big impact. If you had a pebble in your shoe, it's pretty darn annoying. But it's so small. And yet so power.Christine Hetzel:
Absolutely such a great grade, every single runner has experienced having that little tiny whatever it is in their shoe, to where you can only at that point, think about it and you for sure, you'll give him pull over no matter how fast you're trying to go or whatever your workout is you have to pull over because it will just drive you absolutely nuts. So you'll pull over on the side of the road or the walk wherever you're at, and you will get your shoe off and you'll go finding this thing. And then it's like the tiniest little nothing, where if you were to have seen it in any other situation, you wouldn't even registered it. But yet there it was annoying you for however long you're willing to withstand it. So it's such a beautiful symbolist symbolism of what those little tiny gratitude and thankful moments can do for you.Shelby Schmidt:
There is actually an elite athletes, you know, I do love my elites, I love following them. I believe it was Ryan Hall, actually, it said on some platform that when he was competitively running, and he would start a run and have a little pebble in a shoe or some sand or something that bothered him, he actually refused to take it out. And he used it as mental training, which, again, just saying I don't necessarily subscribe to that. But I thought it was really interesting that he would not take the annoyance out. And instead try to overcome the bother sadness. That's a word not really sure somebody Google that, that it caused to make him mentally focus on everything else. Other than that, one little thing that was nice.Christine Hetzel:
I think that's such an incredible, incredible thing to do. I know that I've done that as well, with mental training, I think I've talked to you a couple of things that I'm doing to mentally train in this particular training cycle that I'm in are things that I've never done in any other training cycle. So it has been interesting, and I'm a big believer of that. I also want to caution, don't get a blister, just because you want to mentally train. Yeah, don'tShelby Schmidt:
don't actually do this. This is Ryan Hall, we're talking about if you're not familiar with Google him,Christine Hetzel:
well, you have a chance to Google if you like, because we're gonna take it into our final pace, change in three, two, and one. Now, you could do a little bit of a fast finish here. Because on the other side of this, we will wrap this up or you're welcome to go ahead and pull it back into it cool down, start to bring that heart rate down whatever it is that you need. If you decide to pump it up a little bit with a pace push, we're going to ask you to spend some extra time maybe even checking out that other episode that we looked at, linked with Brittany for a bit of a cooldown. So you have a chance to bring your heart rate down before you move on to the rest of your day.Shelby Schmidt:
I'm really going to take this international thing for you day to heart because again, even though I do try to do it, I'm also going to try to turn it inward on myself and thinking myself for getting out for the run. Thinking myself from the night before of wiping down the bathroom. So I didn't have to do it today, thanking myself for throwing in that load of laundry that I really probably still forgotten about. I'm pretty sure I have some of the dryer. Oh, IChristine Hetzel:
love that Shelby. I love how you're taking it beyond the run and how you're thinking both your past self and your future self and making yourself like really good with where you're at presently. So friends if no other takeaway, definitely think yourself for getting out here. I think yourself for lacing up for taking that time to make yourself a little healthier. Happy You're definitely stronger. And then we'd love to see you express some of that gratitude and tell us how you feel about it. In the community page again, of course, it's LinkedIn episode notes. So friends, we have about 30 more seconds here. It's perfect time for you to start doing that. Head to Toe check in and maybe going through and starting that gratitude of what you're getting throw into your own gratitude jar. Which means I guess I have to go shopping for a really pretty gratitude jar.Shelby Schmidt:
I'm just basically peer pressuring you you have to go shop. You can't Instacart though IChristine Hetzel:
know I feel I feel like this would have to be an in person shop for sure. Friend to feel the vibe. Yeah, we do have to talk to it. And three, two, and one. Give yourself that big pat on the back. Say thank you to yourself for getting out there. And we want to thank you again so very much for being here. Coach Shelby, thank you for being here as well too. It's always always a pleasure to share the mic with you, friends as you go through the rest of your day. Don't forget to give yourself that high five but make sure you rehydrate and refuel, maybe with some merengue and or orange juice. And then join us again with time for brunch long run edition, which drops on Saturdays and we have a really special one coming up this Saturday, or come back for more of our midweek click bytes regardless of when or where we're going to be serving up more miles withShelby Schmidt:
a side of thankful smiles.