Sweat With Your Sole 5K/15K Recap!

Marriott PeachtreeLast weekend my HB and I took a road trip over to the A (Atlanta) for the Black Girls RUN! Sweat With Your Sole 5K/15K! I won a contest for a free registration of my choice (5K or 15K). I registered for the 15K. For those who don’t know, 15K = 9.3 miles. Since the Women’s Running Series—Nashville and Walt Disney World Marathon was coming up, this would be a part of my training schedule.


welcome! We stayed downtown and our hotel was perfectly placed in the midst of restaurants, quick stores, etc. I’m so glad because parking was $20/per day (no in or out)—so we weren’t driving anywhere. It helped that the race start line was a few blocks away. After checking in and getting a few items from the expo, it was time to get some nourishment. The rain had stopped and the sun was out. Boy…was it HOT and humid! We walked a few blocks and found the Hard Rock Café. We were being greeted by chants of “Who Dat” from fans that were in town for the New Orleans Saints vs. the Atlanta Falcons game. WHO DAT! Yes, I’m a part of the Who Dat Nation. Not die hard, but I love the team and the city!


Race Day!

The race start time was 7 a.m. so BGR! Birmingham met in front of the hotel around 6:15-ish to walk over to Centennial Park where the race would start. We took our group photos, warmed up, and headed to the start line! By the way, Atlanta is a VERY hilly place to run (in my opinion and many others). I experienced it for myself back in 2013 when I ran the BGR! Inaugural 10K. You can read that recap here. This was the first year for the 15K, so I don’t think I really grasped what the course would feel like. It was so hilly, humid, and HOT! I see why most races are held during the cooler months. I started off strong with my long run pace, but before approaching mile 3, it was so hot and I couldn’t breathe. I was seriously thinking…I can just finish (not strong like I wanted to, but finish) the 5K. I kept pushing. It was a very hard course for me—so hard, I decided to walk the last 2 miles. I wasn’t worried about my pride, my ego…I just couldn’t do it and I wasn’t. I had given all I had at that moment. I was done. This was probably one of the HARDEST courses I’ve run to date.

I’m happy to say that I made it to the finish line! Had there not been any hills, I’m pretty sure it would have been a PB (Personal Best). I am happy that I stayed the course and did not give up. I know for the most part, running is mental. When you can keep pushing through the doubts, fears, humidity, leg cramps, the smell of BBQ, and everything else running through your head (there goes that mental thing again)…you’ve accomplished something.

  flat runnerI was excited to find a new Bondi Band to match my Sparkle Athletic shwings and shirt! My armband matched perfectly too! You can find them here.

 BTR1 BGR! Birmingham (Just a few of us)



 swys3One more to go!

 wpid-img_20140907_151230.jpgI did that!!!




BGR15K!!! Yes, I clean up pretty good. I EARNED this medal!!! And you know who else did too?!




Instagram: heartbeat4many

This great woman (pictured above, R) completed the 15K with a smile on her face! If you could have seen the outpour of love and support as she crossed the finish line…it was beyond amazing! I cried like a baby because she showed me and everyone else witnessing that great moment that ANYTHING is possible! #TeamNoExcuses


And We’re Off…


A little bit of “blurred lines”

It was a short stay, but it was fun while it lasted! Glad I had my HB with me to carry my bags while I was in recovery mode!

 swys1Time for some grub! We headed over to one of our favorite spots in Atlanta called, Gladys Knight and Ron Winans Chicken & Waffles! I’m pretty sure you’ve heard both of their names before. They are music legends! You can’t go to ATL and not stop there. We prepared to wait. I’m so glad I wore my compression socks!

 Gladys KnightsI had my usual…the “Midnight Train” + Mac!


GK Sweet Potato Cheesecake Dessert to go, please! Even though I felt like I earned it and wanted one all by myself…moderation = 1, Artney = 0. My HB and I decided to share a slice of Sweet Potato Cheesecake. One word…DIVINE!


Inspirational Moment!

If you didn’t know, Oprah Winfrey was in Atlanta for her The Life You Want Tour!  Then this happened…


Instagram: officialblackgirlsrun

Co-founders Ashley Hicks and Toni Carey of Black Girls RUN! were honored at Oprah’s The Life You Want Tour! They were presented with the Toyota Standing O-vation Award by Amy Purdy (Paralympic bronze medalist snowboarder/Toyota brand ambassador)! What an honor!!! Congratulations Ashley and Toni on such a remarkable accomplishment! Being presented with an award by Mother O? It can’t get any better than that!

Thank you again, Black Girls RUN! for my registration and for creating such an awesome space for women to come together and celebrate each other! Also, congratulations to everyone who participated in SWYS14 Festival weekend and race! I love my BGR!


About Black Girls Run!

Many people have comments and/or questions about BGR’s name and how it came about…

The mission of Black Girls RUN! is to encourage African-American women to make fitness and healthy living a priority. According to the Centers for Disease Control, 80 percent of African-American women are overweight. BGR! wants to create a movement to lower that percentage and subsequently lower the number of women with chronic diseases associated with an unhealthy diet and sedentary lifestyle.

In March 2011, Black Girls RUN! launched more than 60 Black Girls RUN! running groups across the nation. The groups range from the most novice to the most experienced runner in hopes to educate African-American women about health and fitness and provide a support system to help them reach their goals. The movement has been extremely successful with thousands of women joining in and making a commitment to defy the odds and take charge of their own health.

Black Girls RUN! is open to women of ALL races and all levels (runners, joggers, sloggers, and walkers). This movement was created to change the statistics of African-American women by combating diseases, to get AA women active and moving, to provide education regarding fitness and health, and to show that black girls run! We would love for you to join us in helping put an end to the statistics.

You want to know more? Learn about Black Girls RUN! here AND join the movement!




Asian-Inspired Slow Cooker BBQ Chicken

Slow Cooker Asian-Inspired BBQ Chicken

I hope you all had a wonderful holiday! I decided to try out a new Pinterest recipe for Labor Day! I knew the moment I found it, it would be perfect for any barbecue, family gathering, or tailgating. I love a good slow cooker dish because all you have to do is let the cooker do the cooking! I made Asian-Inspired Slow Cooker BBQ Chicken and it was amazing! You are probably wondering if I completed my 21 Days of Raw. The answer is YES!—which is why I was so excited to try this recipe! Boy, did I miss animal protein. The chicken was so good it was fallin’ off the bone! This recipe was seriously too good not to share. It will also go perfect with Slow Cooker Curry Lentils! I still have some tucked away in the freezer from that massive party pot I made from the 4th of July. I think I’ll add them to the mix!

Asian-Inspired Slow Cooker BBQ Chicken
Delicious Asian-inspired BBQ chicken perfect for any family gathering, tailgating, or barbeque!
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  1. 1/2 cup of BBQ sauce
  2. 1/2 cup soy sauce (see revisions)
  3. 2 lbs chicken drumettes or wings (see revisions)
  4. 1 bunch of green onions, diced (divided)
  5. 1 Tbsp sesame seeds (optional)
  6. *Sriracha (optional)
  1. Turn on slow cooker on high and spray lightly with cooking spray.
  2. Stir BBQ sauce and soy sauce then stir in chicken drumettes (and/or wings) to coat.
  3. Place in slow cooker and sprinkle with 3/4 of the chopped, green onions.
  4. Cover and cook for 3 hours on high, stirring halfway through.
  5. Place chicken on serving plate and sprinkle with green onions and sesame seeds.
  6. Enjoy!
Adapted from Joe and Sue
Adapted from Joe and Sue
My Pretty Brown Blog http://www.myprettybrownblog.com/

Art’s Revisions:

  • I used a 48 oz (3 lbs) bag of chicken drumettes/wingettes, thawed and ready to cook. We love leftovers!
  • I substituted soy sauce for Bragg’s Liquid Aminos. It is a great replacement that is not fermented or heated and it’s gluten free.
  • Add an additional 1/4 cup of liquid aminos and BBQ sauce for every 16 oz (1 lb) of chicken that you add.
  • I used Sweet Baby Ray’s BBQ Sauce, but use your favorite BBQ sauce of choice.
  • I added a few shakes of McCormick’s “Perfect Pinch” Asian seasoning.
  • I love green onions so I chopped a lot of them in the party pot and saved enough to spread the love over the top of my chicken.
  • After cooking the chicken in the cooker for 3 hours, I poured the chicken and sauce in a pan and broiled it in the oven for about 7-10 minutes.  This helped caramelize the chicken and get those good flavors going! Be mindful, all ovens are not created equal. Also the sauce thickens once it settles. Less is more!
  • Sesame seeds ain’t never hurt nobody! Use them liberally if you wish!
  • *Sriracha just makes everything better! You can use it for garnish…it gives a nice kick! I actually added sriracha into the sauce mixture too. This is totally optional.



 Labor Day Eats 

I will definitely be making this recipe again soon! It’s football season and I know it will be a hit! Let me know if you give them a try. I hope you enjoy this party pot as much as I did!



Why Lisa Runs! | Fitspiration Friday


 Why I Run

By:  Lisa Frost

It’s plain and simple. I was never a runner. If it involved running, sweating, breathing hard—I went the other direction. As life evolved, I realized that my family and I suffered from different diseases such as diabetes and congestive heart failure. One day I took a different perspective on life. I realized that my family is in heaven and it’s just myself and my daughter. I desire to live a long and healthy life for her. I will beat the odds against diabetes. I desire to be a fit, fabulous, and a healthy mom! I confess in Jesus name that my daughter will not lose her mother to diabetes!

My journey began with a trip to Urgent Care, which could have possibly ended in a hospital admission. The doctor explained how high blood sugar could lead to coma or even death. I knew this already because I had experienced a diabetic coma and almost lost my life. If that were the case, my daughter would now be in this world without any immediate family. I had to make a change for the sake of my daughter, Elisabeth. I had to make a change NOW!

I didn’t have any fancy runner gadgets or fancy running gear, but what I did have was the determination and desire to run for my health, my life, and my child. I put one foot in front of the other and BELIEVED! So, I started ‘Walk B4 U Run’ with a local running group (Black Girls RUN!). Running has helped me decrease my insulin dosage and lose a few pounds. Needless to say, I am proud of myself. This gave me the motivation to do more!

Now, I have a passion to run! I am motivated to keep running. Running has opened many doors that have been shut for several years of my life. Because of running I now enjoy Pilates, hiking, and aerobics…just to name a few—but most importantly a new, healthy lifestyle. These were all activities that I never had a passion for. I now celebrate the benefits of running to improve my health.

I completed my ‘Walk B4 U Run’ program with a feeling of accomplishment. I can’t even explain how I felt crossing the finish line! The best thing about running is the universe opened up and delivered an amazing group of women in my life. Women who are positive, motivating, encouraging, and living healthy lifestyles.

Now I buy running apparel, run magazines, and gadgets that are simply amazing. I used to say, ‘I don’t like to sweat. I don’t have time’—but I know I need running for my health and that makes me a better and healthier person. I have achieved so much and have received medals and certificates that I now display proudly to let the world know I AM A RUNNER!!!!


“I run for my lungs.

I run for my heart.

I run for sexy calves.

[I run to wear cute Bondi Bands]

I run for fresh air.

I run to organize my thoughts.

I run to race.

I run to get away…

I run in the morning.

I run at night.

I run for goals.

I run alone.

I run in company.

I run to move forward.

I run to be in the moment.

I run for the cute shoes

that hide my beat up feet.

I run to sweat.

I run trails, I run roads.

I run on good days

and I run through the rough ones.

I run to be the strongest healthiest version of me.”


Congratulations Lisa on being one of our Bondi Band Ambassador #WhyIRun Contest winners! Your story is so inspiring! Keep running and sharing with the world Why You Run!

To find out more about Bondi Band visit www.bondiband.com





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Why Do You Run? | Bondi Band Contest

Why Do You Run

We all run for different reasons and I love to hear why others run! Some have run their whole lives while others found their passion for running later in life. Whether it be for setting personal goals to improve lifestyles or overcoming challenges—we all have a reason. I’ve met some inspiring people on this journey and many stories fuel me to work harder and keep pushing towards my goals. Now Bondi Band wants to hear from you—Why Do YOU Run?

Here’s how the contest works:

  • Contest starts 8/21/14 through 8/24/14
  • Submit your “Why You Run” story to me by email at myprettybrownblog@gmail.com
  • The winners selected will be able to pick their two favorite Bondi Bands
  • Winners will be announced on 8/26/14


Best of luck!




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