Extraordinary Strides

Bewitching Brew: Fitness Frights with a Spooktacular Boo-Blast Interval Workout

• Coach Shelby & Coach Christine • Season 1 • Episode 126

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Listen up, ghouls and gals, are you ready for a Halloween episode filled with spooky fun and exhilarating running advice? That's right, we're mixing fitness with frights, giving you tips to adjust your workout intervals, keep your speed steady, and listen to your body. We're also dishing out details about some thrilling races like London's famous Grocery Run. 

Strap in for a thrilling episode as we celebrate the 20th anniversary of the pumpkin spice latte (yes, it's been that long!). We explore how to create your own pumpkin spice and chocolate chips, and of course, we discuss the Halloween candies that we're most excited about. But that's not all - we're spicing things up with a Halloween-themed interval running workout. We talk about the importance of a positive mindset, engaging your core and making your workouts fun!

Workout Structure: 

Warm-up: 
15-minute walk or light jog 

Main Workout: Boo-Blast Intervals
2-minute push
1-minute recovery 
Repeat 10 times (30 minutes total)

Cool-down:
10-minute light jog  
5-minute walk 

We've got more than pumpkin spice brewing in our cauldron. This episode also challenges you to get creative with your Halloween costumes in an eco-friendly way. We round things off by reminding you to take care of yourself this Halloween season. So, dust off your costumes, lace up your running shoes, and prepare for a spooktacular time! Don't forget to leave us a review and join us again for Quick Bites, our mid-week mini episodes. We're ready, are you? Let's take Halloween to a whole new level!

Have questions or want to chat? Send me a text!

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Speaker 1:

Good night.

Speaker 2:

Have a good night. So make sure you use the sign in start to get your hands up, lift your limbs up and shake out those bones. So we're gonna go ahead and unleash the spirits from within and start our ghostly live 15 minute walk or flight form up in three, two and one.

Speaker 3:

Coach Christine, how happy are you that it is the season? I mean just for a second, like can you give a little zombie shrieker and just imagine the heat? I wouldn't wanna do it to our friends that are listening and getting in their miles cause it might scare them, they may have some heart palpitations, it'll throw them into like zone five unnecessarily. So we're keeping it nice and cool and chill here, but inside there is no chill. I am so excited. I absolutely love this time of year and I cannot stress enough where I really do feel like we should celebrate Halloween 365 days a year. Do I hear a petition for a national holiday coming into play? I mean not national holiday, like we need to, just like I wanna go live in Halloween town, like they seem to know what's up there a little night before Christmas. I mean, how can you go? Oh yeah, see, I was talking about Halloween town from a night before Christmas, but you haven't seen, have you? You need to see that it's not scary. Okay, I'm gonna hold you too, guys, cause I don't need to snipe. They're all driving up to you and that's okay. We can figure that out, did you?

Speaker 3:

What is the scariest movie you've ever seen Focus, focus, stop, stop, stop. No, seriously, I'm gonna play another one, but I need to see it. Have you seen Exorcist? I don't know. I have to be honest, I don't know how I'm scary. I know that that's my but this is for me.

Speaker 1:

I've never seen the Shining, I've never seen the craft. I've never seen, definitely never seen, the Exorcist. What's the one that I've seen dead before? What have you seen that one before? Samson's a great, it's a classic.

Speaker 3:

You have, I don't even think it's scary. I mean, really, I'm trying to think. I don't think I was scared at all. I will tell you, I saw the Exorcist probably when I was seven. Yeah, it was. To this day I still feel like the absolute scariest of all.

Speaker 3:

But I will tell you, friends, what's not gonna be scary is this workout. It's gonna be quite spooktacular and we can't wait to get into it with you guys. So if you haven't joined us before for a workout again, we're gonna kind of coach you along the way. Right now we're in more of that light warmup. We're going to get into a little bit of a conversation pace whenever you feel good and you feel like your body's ready for a little bit of a jaunt. But we're asking to keep it nice and easy here, because we're gonna be pushing hard for 34 minutes, 30 full minutes.

Speaker 3:

I got excited and gave you guys some extra work there. So we're gonna two minutes, I know right, Two minutes of pushes at those boo blast intervals with 60 second recovery. And now we're gonna ask you when you're doing those pushes, you're not gonna be sprinting, you're not gonna be in that RPE of 10, but you are gonna be just above that tempo pace. You're gonna be maybe in that RPE of eight. Again, it's gonna be 10 sets of that. So you're gonna want to be mindful that you're gonna wanna make sure that you're not going too quickly out of the gate for that first few intervals. So you have all of the strength you need, that stamina, to get you through all 10 intervals and then really recover, friends, so you can pull into a really light jog or go ahead and recover with a walk. And coach, I know we've got a few run walkers here what would you suggest for the run walkers to do during these intervals? So, depending on what your specific intervals are, I know for my one-on-one athletes if they do- have these 60, 30 interval.

Speaker 1:

I do tend to encourage them to make a try to do the full two minutes of the run and to use that full minute recovery. If it's not, maybe they'll do 30, 30, so 30 seconds run, 30 seconds walk. Sometimes I won't have them just adhere to that. It really depends on where you are, on your individual. But I do always tend to just give a little slight, friendly, friendly, ghostly nudge to maybe try to make it for that full two minutes, even if you take that RP or that rate of perceived effort back a little bit.

Speaker 3:

Okay, so a little Casper, the friendly ghost nudge on their shoulder, okay, which?

Speaker 1:

that was kind of scary when I was little too, but again, saving all of the energy towards the end because you're gonna want a big, go big or go home.

Speaker 3:

Oh, I love this. Well, let's talk about some go big or go home kind of races that people can do this time of year. So, on the heels haha, pun intended of last week's costume episode, which of course, we're still super excited about because we do love our costumes around here, we're talking about, maybe, some races that you guys can sign up for, maybe not this year, maybe some you're gonna have to look at next year, but right out of the gate, coach, on some of these races, which one kind of calls to you, which one are you signing up for?

Speaker 1:

Well, the title unfortunately will not be even part of the race, but there is a huge grocery run in London which is really cool, and I'm wondering if you guys are gonna do like I mean, yes, I technically I guess I'm gonna do that, but I wanna sanction event where I get a party cut on board and I am really excited, I'm really excited, I'm really excited, I'm really excited to see you.

Speaker 3:

Yeah, that does make me laugh a little bit, Like I'm gonna get the passport flight and everything else in between instead of just going and getting candy from Costco. But I'm gonna tell you right now that I heard from one of our runners, our brunchers here, that she is doing a race. That the minute she told me about it I was like how can I make this happen in my life? So a big shout out to Joe, who's going to be doing with her gal pals or her fellow witches, Her devils chase, 6.66 miler in Salem Massachusetts. And I cannot tell you how much I want to. How could you not wanna do it? I'm sorry, I'm sorry, I'm sorry, I'm sorry, I'm sorry.

Speaker 2:

I'm sorry, I'm sorry, I'm sorry, I'm sorry, I'm sorry, I'm sorry, I'm sorry.

Speaker 3:

I'm sorry, I'm sorry, I'm sorry. To this day I do feel like the fastest I've ever run was when I did run alligator Allie. So I do think there is a lot to be said about that fear and honing it on in. Oh my gosh, guys, I'm actually scared pulling up some of these for Coach Shelby because they may be too scary just to look at for her. But I will say this one's definitely I even love their description. They kept it like super short, right to the point. Run like hell and sail in Massachusetts at a devil's chase 6.66. That one's not the creepy one, though They've got the creepy clown at 3.33. I don't want that one at all. Oh, that's way more terrifying. I don't have a fierce clown, but if the clown started chasing me, see I again.

Speaker 1:

I feel like scary cute, so I'm going to have to get him by the way.

Speaker 3:

Oh, that's so adorable. I love that. Friends, you'll have to let us know what you're going to be doing for Halloween, but we're going to share a few more for you, because I think that it seems like the Northeast has got this in speed. So you guys over the Northeast are going to have that sleepy hollow Halloween 10 K and I'm going to tell you right now, anytime that a race starts with a guy on a horse without a head, I'm signing up Like I wish I had this down the. This would be amazing to do. It is.

Speaker 1:

Florida, so it would make for a really interesting bedside. People wouldn't be surprised.

Speaker 3:

Hashtag Florida man Exactly, there's no doubt on that. So even if the land that has a name and color, I don't think it's going to be the same.

Speaker 2:

I think it's going to be the same. I don't think it's going to be the same, and I'm talking about it. I don't think it's going to be the same. I don't think it's going to be the same. Mm, hmm, I.

Speaker 3:

I hope that they got how to get it. The sled, ok, never mind. Um, sled pulls, never mind, never mind. But with that said, I would hope that they won, because that is pretty classic.

Speaker 3:

Now I know, down the way from you in Miami there is the Miami Beach like Halloween race every single year and I've never done it Something I am.

Speaker 3:

Their medals are so stellar, coach, I mean I may have to do this, so tell me more while friends, you've got about six minutes before we get into those intervals. So don't let us lull you into complacency here where you think you're not going to be working hard because you are going to be hustling. So before we get into that Halloween hustle portion, just know that you should take a deep breath, do a little head to toe check, make sure you're still running nice and strong, your shoulders are down and back your face, as coach would say. Fix your face and it's nice and relaxed. Well, maybe even a little smile here. But I'm curious what kind of Halloween traditions do you have in your household? So I think you're starting to bring in some day of the dead type traditions into your house as well. We are, so I am not sure that it sounds really hard to think that I was brought to, but really starting to be eating in the middle of my own world.

Speaker 2:

So I'm just going to try my best to give us some family school makeup, mm-hmm, and a little bit of homage, and and doing that with my own family.

Speaker 3:

I think that's going to be super sweet. I can't wait to see that. Please do post some pictures for us to all see. So there are some Day of the Dead races as well. So, friends, if you guys are thinking, you know, maybe I'm not going to make Halloween happen, but Day of the Dead sounds more my alley there are quite a few, actually, throughout the states. Internationally. It looks like Canada, mexico, of course, la and Texas have them. Yeah, like incredible. I would do a Day of the Dead, ok.

Speaker 1:

I would take probably a corrective aspect of actually going back to the states.

Speaker 2:

Mm-hmm, I think somebody changed the guide. Mm-hmm, I think they changed the guide. I think they changed the guide. They changed the guide.

Speaker 3:

I think that would be a perfect answer. I think that would be a perfect answer. Huh, I think it's not going to be aerodynamic at all, but I think you've already had practice with your maître. I mean, if you could do that, you could probably do an of it on the table pretty easily. I would love to do a, madame Leota, for the record and I know we chided on that a little bit on our Halloween costume episode. But just in case anybody missed it, friends, if you are thinking that maybe you want to hear more about Day of the Dead, you could also check out our episode for Halloween Last year. We kind of did a little bit of Coco inspiration there. So if you are a Disney fan, a run Disney fan, and maybe want to have a little bit more of that for your Halloween this year, do check out some of our incredible history or Pothrave libraries of our runs.

Speaker 3:

But today we're just a few more minutes away Before we're going to bring in that little evil side, maybe that villainous side that we honed down in during the month of October. We'll trick our feet. Oh, my goodness gracious, I feel like I'm going to die. I feel like I'm going to die. I feel like I'm going to die. I feel like I'm going to die. I feel like I'm going to die. I feel like I'm going to die. I feel like I'm going to die. I mean, it's a cute one. It is a cute one. There is no doubt on that. And also something that's happened recently was that we saw pumpkin spice lattes PSLs celebrate their 20th birthday. So curious on our friends that are our latte lovers over at brunch plus if they were able to try out the seasonal latte recipe that they got and how they liked it. So I haven't personally made it coach, because I think I'm kind of boring with my coffee.

Speaker 1:

And you get the same thing, I get the same thing, but I'm serious After the live tasting where we did the pumpkin spice running with the fuel.

Speaker 1:

I like slurred off all pumpkin flavored things. I even tried a team sweet shopper. I'm going to try to change the way the taste of the pumpkin is done. I've never tried a pumpkin spice machine and I'm going to make my own different chocolate and I'm going to say the same thing. But the problem is like my running. I know it works. I'm going to say the tried and true. I'll suppose it's a good one. I hope so, but I'm not going to be doing some of the sessions that I'm going to come in.

Speaker 3:

I'll leave it to you as I go to class. Oh, my gosh. Well, I think, yes, I do. I agree with you. Pumpkin spice, I think, is going to stay more of a baked good item for me specifically, and I agree with you, the pumpkin with chocolate chips is perfect. I know there are a couple more, though I do like pumpkin cheesecake. I think that one's yummy.

Speaker 3:

Well, with that said, we have 60 seconds left. I want to say, coach, a little knock knock joke there. So, knock, knock, diane. I am Diane to eat my Halloween candy and I truly actually am. What Halloween candy are you eating this year? I love it, oh, classic. Ok, I'll have the right to it. Ok, I'll have the right to it Because I'd like to be right. So that makes perfect sense. But thank you, gosh, I have been loving the kind of like mounds, almond joy love, which is weird because I didn't use to like coconut. But I'm feeling I'm getting into my coconut, maybe because I'm a little nutty, I'm a little, and then obviously love me some cocoa.

Speaker 3:

But with that said, friends, let's get ready because we are taking into our very first push. It is time. So let's go in three, two and one. You're going to take that pace, you're going to pick it up, you're going to shorten your stride, you're going to go light and lean and definitely move on quickly. With those cadence and those footsteps. You're going to work from that light dog into conversation pace, conversation pace into the tempo. Say hi to that tempo pace right here, and then push just a little bit faster, lock it in and you're already 20 seconds down. Coach, what are you telling folks as they roll through their very first interval?

Speaker 1:

This looks probably going to feel a little disjointed a little bag of bones, if you will, because it often happens, even with that good, healthy form up. It's pushing your body getting into a groove and your gait is changing from when you are in that nice conversation period. So make sure you are not pushing out too hard, too fast. When it turns out that way, it doesn't feel any better. So instead of concentrating on that, be in contact with the speed of the route.

Speaker 2:

Be the athlete on the path. Don't be the athlete on the path. Don't step on any of the boards. Screw them about. Don't let them get to you without them. Don't worry about it. Don't let them get to you. Stuff's going to get in your way, so just make sure you place your punch straight on them.

Speaker 1:

with good footsteps and that easy breathing, you'll have plenty more opportunity to kind of pick up the pace and put a little boost in your step later.

Speaker 3:

So, friends, with that said, you're already really nicely into this. You are going to focus on your breath, nice and deep still here. It's not going to be necessarily where you're taking those long, deep breaths. You may feel that you are needing to breathe in a little quicker, taking it in from both your nose and your mouth. But go ahead and lower those shoulders, relax yourself and keep on pushing for just 20 more seconds. You're going to have a gorgeous recovery in 15.

Speaker 1:

And you know, maybe there's a cloud chasing you, maybe there's not. Don't walk, don't worry, it's far away and you can't worry about that, just don't worry about it.

Speaker 3:

With that said, friends, we're going to bring it on down In three, two and one. Nice and easy recovery, coach. Knock, knock, orange, orange, orange. You're glad it's a Halloween recovery right here and now. I know that our friends usually are. So with that said, friends, you're going to nice and easy. Take it into a walk, shake it out a little bit. If you are feeling like that one was, like knocking the rust off, it's OK. As coach said, it may feel a little disjointed but you're going to feel that heat work through. You're going to feel a little bit more alive. We like the spirits that come out on Halloween. So let's take it into our second one in just about 20 seconds. If you're in a full walk, you may want to take it into a light jog. If you're in a light jog, you may want to take it into a lower conversation pace just to get you a little bit of a running head start. But keep it light enough to where you can still recover and don't get holds or hand forties.

Speaker 1:

There are a bunch of more to stretch your body to. So let's get up and go next in three, two and one, bring it in about 10 minutes and gently riding up, getting that footwork up a little bit faster, make sure our arms are not crossing your body and keep those nice breaths and keep your soles on that head shape. You know that we don't have to get up to tell you that we have to be a little more in front of you.

Speaker 3:

So take a few more seconds and take that in your right foot and then, when you're ready to settle in, you can have a piece of stuff. So, coach, as I asked you your favorite candy, I told you my favorite candy. Do you know what a zombie's least favorite candy is? Zombie's least favorite candy? Mm-hmm. Lifesavers. I love zombies. They may be one of my favorites for the records. I think they're like the coolest A little.

Speaker 1:

Did you hear about the gloomy?

Speaker 3:

Jack-o'-lantern, I didn't.

Speaker 1:

You just need to wait a little bit. Just like everybody should lighten up. It's so great to smile and laugh along even in these hard circumstances. It is scientifically proven here at Reddick.

Speaker 3:

Oh, I love that 10 out of 10, it's definitely been proven 100% of the time. So, friends, with that said, make sure that you're keeping those arms nice and close to your body. You're not doing any kind of zombie stretches there where they're too stiff there, you want to drive that elbow back. It's going to make a nice little hand glide right past your pocket, almost like you're trying to get your Halloween candy out of your pocket and then bring those fingertips up to your chin. That really good, strong arm drive to keep those feet pushing and moving all the way through, because you're almost there. You're almost to that recovery, so don't let up just yet. You're going to keep that heat all the way through and we're going to bring it down in three, two and one and give yourself a pat on the back. Rock star, that should have felt a little bit easier and they're going to feel better here For the next few sets.

Speaker 1:

Speaking, of Halloween candy in your pocket. Halloween candy, a lot of it. I would probably do the chocolate variety because it melts, but like candy corns and everything, it can be really good to take on your run for a little bit of fuel. Those gummy bears, the lifesavers, the candy corns, they're all I know. Candy corns are very controversial, but you can really go well with a sweaty run.

Speaker 3:

Like I don't know why they're so controversial, but I know circus peanuts, which is when my favorite candies are very controversial. I love them.

Speaker 1:

I will gladly send you those circus peanuts if you send me the candy corns, but I don't like candy corns by themselves.

Speaker 3:

I think I might have talked about last time. Yes, if somebody turns off neon, having candy corns and peanuts together, yeah, it's because you need a little bit of that saltiness. But, friends, don't get salty just here, just yet. We're going to get into our third set right now. In three, two and one, let's go, let's make that push right here and now. You know exactly what to expect. You're going to take yourself in to that conversation pace, from that conversation pace into that lower tempo, go a little quicker, shorten that stride a little faster, digging into that asphalt, pushing it behind you and keep on going. You're going to get into that upper tempo, then lock it in at that seven to eight of that effort, feeling good, feeling strong, feeling like you can conquer the world and reign supreme of Halloween Town if you so wish. Hmm, I thought the third one. I do like the third one of a 10 sets. And if I just said 10 and it made you kind of like gag a little bit in your throat, my friend, don't worry about it, let's focus right here and now. So do, oh, coach is just like she's like.

Speaker 3:

I have been preparing for this since our last Halloween run, coach. Well, my friends, this workout is going to be your super bowl. This is a great one to add into the mix, even if you're coming off of your goal race and you're kind of just getting more into your maintenance. These kind of runs are really, really wonderful to kind of shake it up a little bit and keep the fun going. It helps if you've been in a drudgery for some time, if you've been kind of sticking to the same pace, same time, same route, having these and interjecting that levity into it. It is hard work, but you're going to also feel absolutely phenomenal, super accomplished afterwards. So let's keep that rolling all the way through. You're not going to let up. We believe in you. So let's keep this happening. In five, four, three, two, one, let's go ahead and pull it back for that recovery. The holidays always give me a little extra happiness.

Speaker 2:

I really need to look at my goals and my goals and my goals, especially when I would come off and have my goal raised and then go in for a holiday season and maybe need more in the off season or in that more basic building or coverage stage. My friends, it always makes me feel like I'm in a good place. So even though it's Monday, I'm proud to put in both the time.

Speaker 3:

They have that little hope that you will and it kind of gives a little bit more of a boost to get on to the next one. Yeah, I'm with you. So you kind of already talked to Coach about a little sad pumpkin. What did the happy pumpkin say? Life is gourd. So, friends, let's make that happen. Our fourth set we're going to go into a really positive mindset. That fourth set is gourd. And let's go in three, two and one, making it really super strong right out of the gate. And you know so much of these runs, so much of these harder efforts. So much of life has to do with our mindset and our belief and sometimes you have to just tell yourself that it's going to be the best one, that you do have the capacity for that. You can put in the full 120 seconds worth of work and at this point you only have less than 100 seconds. So you are rolling right on through my friends and really, if you've got it, watch this, because it's not a stop-to-boot day.

Speaker 1:

The specialty has been added to the rep. You want to make sure your binding cards, boots or your boots hang Whatever you like to call it and make sure you're not sticking it out. And as we get into this little bit faster, we're going to go ahead and put our arms up and we're back. You want to go ahead and just press the button and then we're in. Make sure we're engaging our core Again.

Speaker 3:

We don't want to look like we're skeleton kind of feeling all around. You want a nice structure and a soft spot on the bottom so you are going to be able to stay in the center. Yes, I love that. And a great reminder that engaging your core does not mean that you are tightening up your abs so much that you cannot breathe. You still have to be focused with that diaphragmic breathing, breathing all the way to that lower lung, knowing that, yes, it's going to be a little bit harder to catch your breath in here.

Speaker 3:

This is not sentence space. This is usually one to two words. It's all you could get out there, usually not suitable for work, and that's a okay, because you're going to love us when this is done. So, of course, my friends, let's keep on rolling, because we're going to have a little bit of our ghost favorite kind of drink right around our recovery. Do you know what that is, coach? Oh, that's a really good one. I feel like that would be more of a witch's favorite drink. We're going to have a little bit of Goulade coming on up. See, you guys, bring it back into your recovery in three, two and one 60 seconds. This is a great reminder if you need to check in with your feeling with your hydration. Maybe grab a sip of water, shake it out a bit after you've caught your breath, and we're going to keep this rocking and rolling.

Speaker 2:

Yes, yep, yeah.

Speaker 3:

Amen. And with that said, I'm getting a little sassy. Now I'm getting a little spicy, I'm getting a little feisty because we're going into the back half of this run right around the corner. Let's go into our fifth set right now in three, two and one, taking it into that two minute block rock stars. Let's do this. Where should I say Goul stars?

Speaker 1:

Oh, now this is where I start to pick up the pace of the movement. If I've been teetering like I have 67 of the arc feet. This is where I'm really moving. So we're going to have that seven to eight, even if there was low trepidation to not burn out too fast, and I'm going to merge all of you. Just try to scale the run from my scale of the puns and that'll keep you on track.

Speaker 3:

So you like cuteness when it comes to your. Is there anything that you feel like? Are there any icons of like scary things that you think are adorable? Like Casper doesn't scare you anymore, I assume Anything. I love Casper, I love.

Speaker 1:

Casper, I love like the Mickey. Follow me. I do like skeletons, as weird as it is. I've always like cute skeletons, I don't know that, just adorable. Just I don't like blood or like the gore.

Speaker 3:

Yeah, yeah.

Speaker 1:

I'll leave my blood pumping to my workouts, not my walking.

Speaker 3:

Yeah, I can get that. I can totally understand that For me, the scariest stuff will always be anything that has to do with like psychological, like any of the haunted mansions that I've gone through, where there are haunted houses that I've done, those like freak me out, like I'm okay. Yeah, I have. I accidentally hit someone and one of them, yeah, my shoe came out. I mean they knew that I was terrified and I'm, it doesn't matter, I ran out of there so fast. Like, talk about clocking my fastest time. Like, kick me out, I don't care, I'm fine.

Speaker 3:

Now, with that said, friends, I do want to ask you, coach, what's ghost nose? Boo Gurrs. So, friends, maybe you're feeling a little, maybe you're feeling a little snotty here. You're having a little bit of that release. Let's go ahead and pull back into our recovery so you can maybe snot rocket in three, two and one. Awesome work. Now, if you are feeling absolutely like you are running out of gas at this point and you would like to pull it back here or maybe even pause this here and head over to our recovery, you're welcome to do that, or you could just take it into a walk. But if you know that, you've got what it takes my friends to push on out for the back half of this, knowing that we have already hit that pinnacle, that Halloween peak, and then we're going to. Just you know, we're going to keep going, maybe even take a little bit of a ghost nap on the other side, after we're done with our recovery. I feel like it'll be something booey. Okay, what is it?

Speaker 1:

Oh, that sounds yummy. Okay, Actually, all right rock.

Speaker 3:

Let's go in three, two and one. Two minutes on the clock, 20 seconds for money ourselves. We could do anything for two minutes, except for wait for the microwave to finish.

Speaker 1:

Which I do have to say. I have not done a Halloween party in a while. I made all the cute little spider and like a finger sandwiches. I love doing caramel apples.

Speaker 3:

Are you not doing that this year for the school Halloween party?

Speaker 1:

So they have very strict guidelines of what you're getting can't do. Can you have to make it all educational, which I can do, but I just want to have fun.

Speaker 3:

I feel like a little bit of dirt cups. Going in there with some worms Sounds like that's educational. Just want to have fun.

Speaker 1:

Yeah, that's true, I can't do my full face paint with my skeleton costume, I'm gonna wear it down Hashtag safety expert.

Speaker 3:

Well, friends, you're keeping nice and safe here, but you're also gonna push it on up in three, two and one. Let's rock, let's roll. Let's take it into that two minute block. I am so excited for you guys all, because who won the skeleton beauty project? Nobody. Why are these? I don't know why they cracked me up. They're so bad. Okay, I don't know, but it was probably fantastic. I would assume it probably was fantastic after they ate all your blood.

Speaker 3:

Okay. So, friends, if you guys are rolling through here and your eyeballs are getting the biggest workout right here and now because you're rolling your eyes so hard, we're gonna ask you to put a little bit of focus onto those feet, make sure they're nice and light. We should not hear you coming down the hallway to haunt us. We wanna make sure that you are able to glide on through like the awesome ghost hosts that you currently are, because you have less than 60 seconds on the clock to keep on pushing. So this is also the point where, if you have been maybe holding back a little bit, let's start picking it up for our final few intervals. So let's make it happen. Push a little bit harder. You've got what it takes to do so. We are not lazy. Those around here. We are definitely embracing and be shrinking into our feet. Mmm, I feel you, my friend. I do feel you on that. So, with that said, what did the boy ghost say to the girl ghost? I believe you. Aww, you sure are beautiful and, friends, you guys are beautiful right here and now. With these paces, with less than 15 seconds on the clock, I don't want you to stop or pull back that one second too soon. Keep rolling, keep making this happen. And three, two, one, and I get, nice and easy, gently pull back, working your way back down into that light walk or that light jog. I mean it should have working you up for sure. I would think so.

Speaker 3:

I would think so. Coach, you know I love to visit cemeteries. I really do. I think, I think, I think. But do you know that? I also, you know, I love journaling. But why is a cemetery the best place to write a story? Because it has so many plots. I still do, really actually love to visit cemeteries. That was not a joke. But, friends, what's awesome, what's awesome not a joke that you're not holding your breath for is this next set. Let's go in three, two and one, breathing on through as you're quickening that piece Again, checking a little head to toe action, making sure that you're not losing your head. I'll ask, sleepy hollow Coach, why do you hold your breath?

Speaker 1:

So there was a scene no surprise, in a movie called A League of the Role I love that movie. There's the part where they're in the mud and they have this cemetery and they say cross your fingers and hold your breath and you'll never get a hit again.

Speaker 3:

So I do know a lot of the options are mostly persuasion portion of our money and I just always hold my breath when I cross the cemetery and definitely do it when I'm telling you I mean don't, don't, we're not, we're not recommending that. I feel like you have lost your Queen of Safety title right here and now, coach, I'm just saying, well, friends, you know, if you are needing a little bit more race money to be able to sign up for all of these really fabulous runs you've heard us talk about, from some of these Halloween runs, or daily dead runs, or maybe some of the run Disney, maybe you could ask Dracula if he can head over to the blood bank and, you know, take out a little loan for you. What do you think, coach?

Speaker 1:

Oh, my goodness, Okay, ah, okay.

Speaker 3:

Okay, good, good, good.

Speaker 1:

I'm wondering, like what happens when Raleigh starts to get into scary things?

Speaker 3:

So what are you going to do about that, okay, oh, you guys will figure it out. You'll evolve together on that. All right, friends, let's go ahead and pull it back into our recovery. And three, two and one.

Speaker 1:

You guys are excited when you're just here.

Speaker 3:

Yes, I'm taking a really good deep breath.

Speaker 3:

here I'm doing a little bit of a cleansing, if you will. Maybe. If you guys are a little afraid of those ghosts, this is where you would do a little bit of sage cleansing with some deep, good breaths. Relax. Maybe you've been working so hard you didn't have to put your hands on your knees for a little bit. You shouldn't be pushing to the point where you're making yourself sick, so please do not do that. But do know that you can keep matching that pace or maybe even pick it up by just a few more seconds in this next one. Ha.

Speaker 2:

Why did the baby go to the top?

Speaker 3:

Well, I think they did want their mummy, right? No, aww, so cute. So I am curious, though, like what kind of music folks are listening to, if maybe mummies are listening to a little bit of rap music. With that said, friends, let's go ahead and take it into our next set so we can start wrapping this up in three, two and one. Two more minutes here for you guys to shine and show what you're made of. Oh, coach, you're the pick of the patch. I truly really am. I really really am.

Speaker 1:

I mean this is definitely a challenge from the beginning to end in this episode.

Speaker 3:

Aww, you can't stop it, can you?

Speaker 1:

I can't stop it Can't stop, won't stop. And again, I love the fact that, even sharing this hard workout, it is continuously reminding people to check their breathing without them realizing it because you know there's so many troubles.

Speaker 3:

I mean there has to be at least one or two, right Like what did the zombie say to his date? I love a woman with brains. That one's my favorite.

Speaker 3:

I mean, I love this so much. Yes, like I was obsessed with the walking dead, it did go a little too long. I love American Horror Story. I love all of these. This is so much fun. What's awesome fun is these kind of workouts because they're building a lot on your capabilities. You're making some great advances here. You're learning how to really work through all of the different shifting gears into those harder efforts. You're also really really proving to yourself that you're capable of hard effort work. So we are super excited to have you guys rockin' and rolling here, as we have just 30 more seconds on the clock. I'm thinking on this one. I'm thinking I want to know. I don't know, coach, tell me in the recovery. Okay, we'll tell you in the recovery, we'll come back in two, three, two and one.

Speaker 1:

Bring it down and remember that if you are still looking for a token of a Korean, no-data function, you can just go to the next one.

Speaker 3:

Oh, that's phenomenal. I think that one's a really good one. Okay, so clearly I think we're dating. Meets Halloween is now my favorite little intersection there. Why that sounds phenomenal? Because what if you like the costume the most Well?

Speaker 1:

then you better find something to wear in 365 days a year.

Speaker 3:

Again, that's what I want really is Halloween 365. So I think that sounds perfect. You know, what also sounds perfect, coach, is that we're in our second to last set. So this is where it may be where you have to dig a little deeper, friends, but we know that you can do this. No digging of graves just yet. Let's go in three, two, one, and then we're going to push into our second to last two minute effort.

Speaker 3:

This is where you start to get into. You know you have what it takes to finish up this workout, because you have less. I count on my fingers whenever I'm doing these kind of things. So I'm like, okay, I'm down to one hand. I know I can make this happen for the next however long I have left.

Speaker 3:

So, with that said, friends, lock in that pace, keep going, push that effort all the way through here, because what holiday does a vampire love more than Halloween? Oh, I think that would be a good one, right, like, I could definitely say that would be good Things, giving Love me some things, okay. So, coach, what are you telling folks right here and now? Because this is where I think we also start to tense up. We're a little exhausted, we're a little tired. We may be even considering where, like hey, they don't know that I'm pulling back. What are you telling people to encourage them to get back to it? There's fighting senses, I think, coach, that might be why you have to stay with the like PG version of Halloween because, girl, you take it dark, I just go for it.

Speaker 3:

There's not going to be anybody booing here. My friends, with that said, friends all the way through, and you're going to bring it back into your recovery in five, four, three, two and one, 60 seconds. This is going to be the final 60 second recovery before your most beautiful two minute set you've ever had. We want to see you really, really bring your absolute best here. So, coach, you know, I feel like the witches and I love witches Maybe on team savory, because they usually like to put a little scream cheese on their bagels. Oh, she is going to dig some Halloween stuff, that's for sure. We do absolutely have miles for breakfast. Let's make this happen in three, two and one, our final two minute segment.

Speaker 1:

Maybe give a little maniacal pitch lack before that.

Speaker 3:

You know, a ghost teacher tells people that or tells her class they have to keep their eyes on the board while they go through it again. So we're going to ask you guys to keep your eyes on the horizon, keep it on the board, keep moving, keep grooving as you make this happen. Go through it again Makes me laugh, because we're not going to go through this again. We're going to wrap it up in just 65 seconds. Yeah, I think mainly we can't afford a skilacoptor, my friends.

Speaker 3:

So yeah, you're not getting a skilacoptor from us, but you're also going to not have to worry about making any boo-boos on this, no ghost making mistakes around here, because you are already coming up on your final 30 seconds. So, as long as you are running tall, proud and strong, having a little bit of that skill of fun that Coach Shelby has been talking about, that you are doing this absolutely perfectly and if you really feel like you need a little extra recovery.

Speaker 2:

Now you can do a little bit of a little bit of a round and see what the rest of the time will actually be so good.

Speaker 3:

All right, friends, we've got 10 more seconds. This is where we want you to put a little pedal to the metal and make this happen, maybe even a little bit of that, pushing into a nine or even a 10, because you are done in three, two, one, and give yourself a huge round of applause when you can catch your breath, because you're going to need to catch your breath for sure.

Speaker 1:

That was not planned either.

Speaker 2:

Yeah, yes.

Speaker 3:

It really does, even if you guys do want to boost off the stage, as Coach has already alluded to. So, coach, we really, really, really love our coffee here at brunch and we're going to get into a little bit of coffee with the coaches with a question but why wouldn't the coffee being go to the Halloween party? Oh, that's phenomenal. No, but it was grounded, oh good. Well, we're going to have a little bit of coffee with the coaches, friends, because we're going to take it into it nice and easy. You're going to go into a conversation piece or a light run walk, if you prefer, even a light walk here for the final 15 minutes of this workout in three, two and one. And basically what we're doing is we're introducing interval work, we're introducing those harder efforts at above anaerobic zone kind of workouts in the middle of a good conversation pace to allow you to have a really good warm-up, have a really good long cool-down, but also to build on your capacity, because, again, having those kind of interval workouts for a full 60 minutes would be very, very difficult and we love to have you guys along for this coffee with the coaches.

Speaker 3:

So, coach, right out of the gate, we're having people that are asking after on the heels again, on those zombie heels of last week where we had the phenomenal Halloween costuming running costume episode and how to maybe make them more environmentally friendly. So last week we focused a lot about budgeting basics or finding the great organizations like Flox Sportswear who take the guesswork out of it for us and were able to just have that delivered or picking it up All those great things last week. But now people are saying you know, I'm really trying to make sure that I am more environmentally conscious. I don't want to buy a costume that I'm only going to use once or twice. So what do I do to be able to make it a little bit more environmentally friendly? And I feel like they must know that this is in your sister's wheelhouse and that we promised your sister that brunch is going to be more environmentally friendly, as I have a plastic cup right next to me. So, um, yeah, it's, we're going to have to, so tell me more.

Speaker 1:

In this year. I've always tried to shop my own closet.

Speaker 3:

Oh, so good, yes, or tea Tea is such a great way to stain, that's such oh my gosh. Now, from this point forward, anytime that I spill something on myself, I'm going to just say, hey, I'm just getting ready for my Halloween costume, friends, like that's it, oh my gosh, I love that. Okay, well, I'm not quite as crafty as that. I can't think that. That's something that comes to my mind immediately Like whoa, I'm going to take something that's stained and make it into my Halloween costume. That's brilliant.

Speaker 3:

But I am a big fan of buying second hand and I do know that. You know we have some great thrift stores, garage sales. I love online marketplaces. Again, thinking about like the run Disney community, they've got a great run Disney marketplace where you guys can pick up some costumes. Because, for the record, most of the times that we use these Halloween costumes for these runs, they're usually are a one and done. And again, I know that, like Coach Levy, would probably find a way to repurpose it 5000 different ways. But for people, for people like myself, they are more of like a one and done and it's a great way of just somebody else just had it for that one raise, of course, getting it cleaned, repurposing it and just using it again, giving it a little bit of extra love. I love sisterhood of the traveling pants kind of a thing, so I'm a big fan of that is buying second hand.

Speaker 1:

That's.

Speaker 3:

I feel like I feel like it talk about a talk about something that does look very Halloweeny there. Anytime that you cook with beets I feel like it's everywhere that would be perfect to utilize and I could see where that would actually not only be great for just your clothing and maybe adding that in in terms of having a natural dye so it's not the synthetic dyes that get into the system, but also get into the environmental system but also great for makeup. If you're looking at more of a less chemical type of thing, I could see where some of these spices and dyes would be really good, depending on you and your skin, of course. To take that into account, I'm going to toy put beetroot on my lips, for sure.

Speaker 3:

I'm going to go around my garden and find some fresh flowers the day of to put on that head and take a little bit of twine and I dig that, and actually one of my absolute favorite accessories that was ever worn on my person was a beautiful little fresh flower ring that a girlfriend of mine made me. So that's so beautiful, so I think that's awesome. I'm going to go right into my favorite thing that I again Halloween 365, glitter 365. Let's make that happen, friends.

Speaker 3:

But what's also super important is that when we think about glitter, is the fact that it can be harmful to the environment, specifically because it's made out of micro plastics. So if you're looking for glitter little sparkle for your costumes, you're going to want to look into biodegradable glitter, and we'll go ahead and make sure that you guys have a link to one of my favorites in town, and when I first learned about it I was like, okay, this is what I'm going to use, moving forward, because I think it's actually just better for your skin if you're using it from a cosmetic standpoint as well, or maybe adding a little bit of glitter to your hair as well.

Speaker 1:

So for your сложoid accessories items my main fashion item areскогоorg. So, as we used Right, right, I know, but I also know that I'm going to be using it over and over and I can bring up that I use it for different things. I actually think I may be using it for something else in tint, nudge, nudge, wing, wing. So, again, I'm sure I'm not going to be using it, as much as I love the Mater costume, but I'm actually using that for every single time.

Speaker 3:

I'm going to be costumeing the heroine, but let's talk about the Mater costume, because talk about something that was environmentally friendly and I think that the reused cardboard that would have ended up in our waste system. It isn't why it may at some point decompose it does take a much longer time to decompose so you were able to reuse a product to create it. So, avoiding single use items or avoiding the mindset that single use not necessarily thinking of like I have to do it this way, allowing yourself to be a bit more creative. I'm scouring the internet with items that you can potentially incorporate, that you have laying around the house, because at this point, with so many of us utilizing more of this convenient type deliveries in our life you have so many boxes coming your way, you have so many packing material, things coming your way, seeing how can you really make those work best for you in terms of repurposing them. So that's always something that can be done.

Speaker 3:

We already touched on it a little bit. I'm going to mention it again. We're being very mindful of the face paint and the makeup that you use and finding ones that maybe are a little bit better for not just your body, not just for your health, but also from the point of view of when you wash them off later on and they get into the water system so that they're not toxic. So there, it may take a little bit more of searching and I know that it could be a little difficult, but just considering it, Again, even when you're creative with the makeup you use every day, I plan.

Speaker 1:

instead of getting like black face paint, I'm using what I like, what?

Speaker 3:

kind of eyeshadow. Okay, yeah.

Speaker 1:

Oh yeah, eyeshadow is a good one too. But if all of this fails, the best around chances are people have basics that they can lend you, swap. I know my sparkly skirt I've gotten into a lot of use out of.

Speaker 1:

I would very happily lend it to a friend as long as I get it back, as well as with my other friends, a very, very cheap new offer for me to take some of their items that they have and use. So maybe it's a good time to see who else is into a Halloween spirit, or maybe a scary human being.

Speaker 3:

Okay, so that's right out of the gate. Such a wonderful way of making that happen Having a little bit of a social swap if you are into Halloween and or you're into a costuming or whatever the case may be inviting some friends over, putting in a not so scary Halloween movie for Shelby, of course, having some of those like delicious treats and then just kind of having some fun where you bring some of your goodies and see what it could like, help other people do so, like a chunky necklace that you may not love, that you may never wear. One of your friends may think it's like the most amazing accessory that they want to have for, like their Frida costume. So definitely making that kind of combining a little bit of social hour with that borrow and swap kind of option, I think it sounds like a lot of fun. I love how chunky necklace you would do with the item that you're really sure of. So it just goes to show that there are a lot of ways to apply the same thing that you would have. I think that when I think of face paint in Jersey Shore, I think that one will be a little bit more of a struggle for you guys to find non-toxic face paint, so take that into consideration Again.

Speaker 3:

One of the things that I definitely do, though, coach, is that I actually have a Halloween costume trunk. It's this really, really, really big bin. I store all of my costumes there, and I have repurposed them several times. I know that I've worn one costume probably about six different ways, and so it's something that's great to take into consideration. If you have the space to have just the opportunity to nice and clean it, store it and put it up for future use, because you never know when you may want to sign up for another really fun race that has a little bit of a theme. Who knows, maybe one of our future challenges is going to have a theme. So, with that said, coach, I think that we have just a few minutes left. Let's talk about food, absolutely.

Speaker 1:

So I already said about my love for getting created in the kitchen, especially for that theme, and I think that's kind of influenced by our decades.

Speaker 2:

I mean, I mean, I said how much I love this food.

Speaker 3:

Yeah, I'm going to be so curious. So it doesn't actually. It's just it's adorable but it doesn't actually have any. It's not pumpkin spice in any way, shape or fashion, right? Ok, ok, because I was thinking. I was like, how is she going to make that work, with the fact that she has sworn off all pumpkin spice stuff moving forward, fascinating? Well, I'm kind of inspired by the fact that your school is making it mandatory for you guys to bring in snacks that are educational. So a little bit of apple spider webpups so we can also discuss and learn all about how spiders weave their incredible webs and how they help to catch their food sources that way and that's mentioned. They're just deluxe, really beautiful. So, with that said, I can't wait for you guys to tell us all about these two recipes and which one you enjoyed making, which one you absolutely hated making, whatever the case may be, because I actually think that the apple spider webpops is kind of the little challenging for me. Yeah, super super simple.

Speaker 1:

The easiest tip I can give you is just don't overheat the chocolate.

Speaker 3:

I can see this being difficult because I think I'm going to eat all of the components before. I'm willing to wait around for it to actually cool down. So that's probably going to be my biggest struggle, but don't let my struggle hold you guys back from making this happen. We do want to encourage you, if you're not there already, that you pull it back into a walk. We also want to thank you so much for joining us for these incredibly ghoulishly fun little workout segments here with those really hard pushes.

Speaker 3:

Again, a friendly reminder to enjoy yourself this Halloween season. Of course, it's so important to do so. This workout should never, ever be done as a form of punishment for any of these incredible treats that you're going to participate with. So we want to just encourage you guys to really just have a good time this season with all of the great festivities. With that said, we want you to also give yourself a big high five. Make sure that you rehydrate. Refuel with some of your brunch tastic favorites can be really important after such a hard effort workout. And, of course, while you're recovering and resetting for your next run, we'd appreciate if you'd mosey on over to wherever you're listening to time for brunch, to be at Spotify or Apple. We'd love to see you go ahead and leave a review and rate it. We would really appreciate that. And don't forget to check out Quick Bites, episode 20 or 30 minutes and length, on Wednesdays. We're going to see you again, friends, when it's time for brunch, because we're going to keep scrubbing up more miles with a sigh of semi-extreme smile.

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Christine Hetzel

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