Four Ways To Energize Your Day and Clear Your Brain by Jeff Galloway


I am constantly learning and growing when it comes to running. I just received new tips from Jeff Galloway and it’s perfect timing being that I shared in an earlier post about needing to reboot. Sometimes “life” things happen, but there are ALWAYS better days ahead. All we need to do is refocus and get re-energized—with a little motivation, of course!

Four Ways To Energize Your Day and Clear Your Brain
By Olympian Jeff Galloway

It’s natural to become focused on the big things in life, and worry about outside forces, building stress.  A few simple lifestyle adjustments can result in greater control over attitude and energy, while reducing stress and fatigue.  Yes, you can exert more control over your life, produce positive attitude hormones, and blend together body, mind and spirit by planning and taking action.

  • Walk or run, one day and a walk (or cross train) the next.  While the exertion will wake up the muscles, you’re away from the phone, allowing the mind a little freedom.  Most who start with a blank mental state, finish their exercise session with the day planned, and a few new ways to deal with problems.  Others like to walk/run during lunch hour, while munching on an energy bar.  This can clear out morning stress and prepare mind-body for the challenges of the afternoon.  Many evening exercisers believe that the weight of the day’s stress is erased or contained with the after-work workout.  Scheduling these outings gives you control over your existence.
  • Don’t sit—walk! The addition of a few extra short walks, throughout the day, will energize the body and activate the mind.  Park farther away from work, the food store, the transit station, etc.  Many of my clients use a step counter for motivation and calorie counting.  It helps to find one that is consistent and reliable (usually @ $30).  Shoot for 10,000 steps a day.  You are rewarded for  getting out of your chair (or  the couch) more often.  These short walks burn fat, which adds up (up to 30 pounds a year!).  The best reward is the head clearing effect, which can power you through the mid morning or mid afternoon energy crises.  Even a 3-4 minute “recess” walk at work, can result in clearer thinking, more energy, and greater self-confidence.   
  • Eat more frequently.  Each time you eat, even a small snack, you’ll boost your energy level. The longer you wait to eat, the more likely your metabolism will slump into drowsiness and laziness.  This also means that you’re not burning many calories.  If you divide up your daily calorie budget into 6-9 snacks a day you’ll burn more fat (up to 10 pounds a year).  Eat a snack every 2-3 hours, and you can feel better all day.  It helps to choose foods that have (percentage of calories vs total calories) about 20% protein, about 15% fat and the rest in complex carbohydrate.  This combination will leave you satisfied longer with fewer calories consumed.  To experience a fat loss, consumption can be managed through websites or journals.  For more information, see A WOMAN’S GUIDE TO FAT BURNING by Jeff and Barbara Galloway.
  • Help someone exercise. The psychological benefits are significant when you help someone improve the quality of their life.  Offer to walk (run, hike) with your spouse, parent, friend co-worker, child—or all of the above.  My books WALKING & GETTING STARTED have proven programs with motivation which can lead you  and your “coach-ee” through the training. 


Mental well-being plays a big part in effectively running and training, which ties back into ways to run injury free. I hope you enjoyed these exclusive Galloway Blogger tips! I love sharing with others about running, because I know there are others seeking knowledge just like me. There’s something about learning from those who have experienced the very things you may need help with. Getting tips from a well-respected athlete and Olympian makes it even better! For more updates and wisdom, make sure you follow Jeff Galloway on Facebook!


Jeff Galloway 13.1 | My Pretty Brown Blog


Have you registered for the Jeff Galloway 13.1? If not, you can do so by visiting: You can also get updates via Jeff Galloway’s’ 13.1 Facebook Fan Page here. I hope to see you there!!!

If you missed the last few installments of Jeff Galloway Blogger Tips, you can read them here:
Run Happy and Injury Free!

The Hills Return + Jeff Galloway Tips: Running Injury Edition

To kick off our new season of Hump Day Hills, I returned to the Hills of the Magic City with the ladies in my running group. There’s nothing fun or cute about these hills. Kudos, to Michelle for being a first-timer and sticking it out like a champ! It takes pure guts and determination to tackle mountains (yes, mountains). I just completed my 8th half marathon (recap coming soon) at the Run The Bluegrass Half in Lexington, KY and oh boy, did those hills have eyes! I won’t even get into that here…just know it wasn’t pretty–but I got it done!

I knew in order for me to even attempt four miles of hill training three days after completing 13.1 miles at Run The Bluegrass, I was going to have to take it slow and steady. I mean goodness, I was still sore and I didn’t want to overdo it and injure myself. As you may know by now, I am a huge fan of Jeff Galloway and I use the Galloway Method (run-walk-run) faithfully. I have used run-walk-run for all eight half marathons and for my first full marathon. Using run-walk-run and taking walk breaks has been one of the reasons I have been able to stay injury free. I’m not saying you can’t get injured, because things happen—but run-walk-run sure helps!

 The Hills Return + Jeff Galloway Training Tips/Injury Prevention: Why Do We Get Injured? | My Pretty Brown Blog #JeffGalloway #runwalkrun #runinjuryfree #running

BGR-Birmingham Hill Fanatics


Being a Galloway Blogger, I have the privilege of sharing Jeff Galloway’s Training and Motivation Tips. Running injury free is so important to Jeff and I’m sure it is to most, if not all, runners. In this installment, Jeff discusses INJURIES!


 Why do we get injured?  


1.  Be aware of irritation of weak links:

  • The Key Weak Links are body parts where my runners tend to experience injuries are these: Knees – Feet – Calf  – Achilles – Hip – Glute/piriformis/sciaticia.
  • The body parts that YOU need to be aware of are the sites where you are injured or suffer more aches and pains.
  • If you’re sensitive to the first indication of irritation in these areas and take immediate action it’s possible to avoid injury.


 2.  Stress buildup due to the way we train:

  • Training schedule is too intense—not enough rest between stress.
  • Adverse Training Components—speed is too fast or has too much, too soon.
  • Running form—too long a stride, forward lean, bouncing too high off the ground.


So staying focused on the way one runs and following these guidelines, can often allow runners to maintain a manageable increase without injury.  


Top 5 ways to avoid stress buildup-and avoid injuries:

  1. Take walk breaks more frequently, and run shorter run segments
    • AW: There’s absolutely nothing wrong with taking walk breaks. You’ll be amazed at how many runners PR (including BQ) using walk breaks. It gives your body control over fatigue as you prepare for the next segment.
  2. Form: shorter stride, feet low to the ground
    • AW: I try to remember this while I’m running. Sometimes I get excited (forget), especially race day, and I have to pull it back so I won’t overdo it.
  3. Slower long runs, with more walk breaks
    • AW: I didn’t understand this until years after I started running. Train slow to run fast (and strong). It definitely helps increase endurance while remaining injury free.
  4. Avoid Stretching
    • AW: I don’t stretch until after I run and I love using Mr. Foam Roller too!
  5. Be careful when running speed sessions
    • AW: You know your body. Listen to it.


MPBB and Jeff Galloway | My Pretty Brown Blog

If you missed my previous posts with Jeff Galloway tips, you can find them here and here. What else can you think of to add to the list for injury prevention? 
Register now for the Jeff Galloway 13.1 with no risk!  The 2nd annual half marathon on Dec. 13, 2015 is currently $95. You can sign up with no risk! Take advantage of this low price, and if you can’t make it, you can roll into the virtual option with no extra charge!
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July 24 – 26, 2015 (weekend)

This is happening…I’m Running with the Marines!!!

I’m Running With The Marines!!! I’m so excited y’all!!! I had my eye on this race for about a year. I was torn between this race and another one and the fact that I was considering another marathon…who would have ever guessed it? I guess you can tell that I clearly am not “one and done”. I also knew that for my next race, I really wanted to run for charity. I seriously prayed for the past 6-8 months about choosing the right charity. I wanted it to be right and I wanted a personal connection—and just like that, an opportunity was placed in front of me. So, here it goes…

sherunwiththemariesI am so excited that I will be running in the 40th Marine Corps Marathon as an Ambassador for Team Fisher House and as Champion for our Military Families! I am raising funds and awareness for the Fisher House Foundation, an amazing organization that supports the military families of our wounded warriors when they need it the most—during hospitalization for unexpected injury, disease or illness.

Fisher House provides a home away from home for families of patients receiving medical care at major military and VA medical centers. The homes provide free temporary lodging so military and veterans’ families can be close to their loved ones during a medical crisis.



My fundraising goal is $600, but I want to do exceedingly and abundantly above that! My goal is to raise $600 by June 1st! I hope with your help, we can make a difference in the lives of our service members and their families. Running (or walking) a marathon is challenging, but doing it for something GREATER than myself is so rewarding and makes the task ahead seem so small. My Dad, who was also a U.S. Army veteran, would be so proud and happy for me! This is my way to honor him and the countless other service members who have served and continue to service this country. You can find out more about the Fisher House, their awesome programs, and how they are helping our military families here.

Please visit my campaign page to make a donation: Any amount is greatly appreciated. Feel free to share my donation page with your family and friends!


Thank you!


Because New Workout Gear Is Necessary!

Happy First Day of Spring!

Spring couldn’t get here fast enough! It seems like this year is really flying by. I know we need to take time to smell the roses. Now, we get the opportunity to do just that…outside and in lovely weather! I’m excited about the great things that are in store. The Disneyland Half Marathon 10th Anniversary Weekend is less than six months away. So excited! Also, for my runDisney peeps, don’t forget the Avengers Half Marathon weekend goes on sale April 7th (the day before my birthday…woo-hoo!) and the Walt Disney World Marathon Weekend goes on sale April 28th! You can check out my 2015 WDW Marathon recap here

Happy Spring! It's time to spring into fitness, runDisney races, and get new workout gear! #bondiband #rundisney #fitness | My Pretty Brown Blog

So…I’m sure you’ve heard the saying “summer bodies are made in the winter”. Well, spring has officially sprung! If you fell off during the winter then this is the perfect opportunity to get back on track. It’s going to be beautiful outside…pollen and all! I just added a Stairmill workout into the mix. The Stairmill is pretty intense. Someone called it the “dreadmaster”. I chuckled because it truly owns up to that name. It’s one of those machines that you want to hate, but you just can’t, because it WORKS! You can get that workout here and find out why I’m so happy a new season is here.

You can’t go into a new season without new workout gear! I don’t know about you, but I work harder when I have on cute workout gear. It just makes you feel good! Check out Bondi Band’s newest selection of “No-Slip, No-Drip” athletic headbands and other fashionable and functional apparel. I can’t wait to add to my collection!

I Don't Sweat I Sparkle - Bondi Band | My Pretty Brown Blog

The “I don’t sweat, I sparkle” headband is one of my favorite Bondi Bands. Check out the new design here!


Don’t miss out on your chance to win a set of Yurbuds and a Performance Wicking Hat of your choice. All you have to do is “Like” and share the Bondi Band Facebook Fan Page and post a picture of yourself to the page showing off your Bondi Band gear. A winner will be chosen on March 31st!

Bondi Band Athletic Headband and Accessories



Happy Spring! Do you have any fun events, races, or activities planned?



More Training and Motivation Tips from Jeff Galloway

A few weeks ago, I came off of my post-marathon sabbatical to run one of my favorite races, the Mercedes Half Marathon. It was also my 7th half marathon to date! I love this race because it was my first half and it’s also held in my hometown, Birmingham, AL. I was able to PR and Jeff Galloway’s Run Walk Run (intervals) helped me achieve it. I mentioned in my earlier post how excited I am to be part of the Jeff Galloway Blogger program sharing training and motivation tips from Jeff. Run Walk Run is a method that is tried-and-true and has helped countless runners meet their goals!

Here are more Training and Motivation Tips to help you stay motivated during your training. 

Run Injury Free: Jeff Galloway Training and Motivation Tips | My Pretty Brown Blog

I use Run Walk Run on all of my long runs. It’s up to each person to decide how fast or slow they would like their long runs to be. I like to pace my runs 1 to 2 minutes slower than race pace. Just remember “slow and steady wins the race”. This is my mantra and I stick to it. I paced myself too fast one time and that’s all it took. When I use Run Walk Run, I recover quicker, have less fatigue, and I’m motivated to get back out there.

We all want to run and stay injury free. You can find Jeff Galloway’s Book Run Walk Run here and Running Injuries here.


Run Injury Free: Jeff Galloway Training and Motivation Tips (Part 2) | My Pretty Brown Blog Runners from Austin, Duluth, Denver, Metro Dc, NW Indiana, and Montgomery County, MD – We are coming to you! There is a Galloway Training Program starting near you in the month of March! Check the calendar for more information.

All Roads Lead To Rome!
Deadline extended until March 8th. 
(Time & Space is now limited – 2 slots left)
Sign up at or


Offer Expires: 3/8/15


If you missed my first JG Training and Motivation Tips, you can find them here. Have you dealt with any running-related injuries? What methods did you use to recover and get back to running?




Jeff Galloway Training and Motivation Tips

Guess what y’all! I am Jeff Galloway Blogger! Everyone knows how much I love Jeff Galloway! When I first started running, it was because of his Run Walk Run method that I was able complete my first half marathon AND my first full marathon injury free! Jeff Galloway is truly one of the nicest, most encouraging people I’ve ever met. I remember meeting him for the first time at the Princess Half Marathon expo in 2014, but little did he know I was already a huge fan. Well, he knows it now! He even helped me figure out the best interval ratios for my first runDisney race and he helped me configure my Run Walk Run Vibrating Timer. Talk about dedicated to runners! I am beyond thrilled that I was selected to be a part of the inaugural Jeff Galloway Blogger Program and I can’t wait to share Training and Motivation Tips with you!

Me and Jeff2


Olympian Jeff Galloway has coached over a million runners to their goals through his clinics, wonderful retreats, training programs, books and e-coaching.  Sign up for his free newsletter at Here are some tips direct from the man himself to keep you motivated through your training!


Jeff Galloway Motivation and Tips



I find these tips extremely helpful and they will be beneficial to runners of all levels. I’ve run continuously and I’ve found that the benefits of run-walk-run are significantly greater. I just completed my seventh half marathon (recap here) using run-walk-run and I PR’d by 7 minutes, 12 seconds! I can’t wait to share more of Jeff’s wisdom with you in the future!


Looking to run a half marathon or marathon that goes beyond the ordinary? RUN ITALY Tours offers more than others do and travel with “Coach Jeff”.

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Do you use Run-Walk-Run? How does it work for you?




It’s My 3-Year Runniversary! + 2015 Mercedes Half Marathon Recap

This past Sunday I celebrated my 3-year Runniversary by running in the Mercedes-Benz Half Marathon in the Magic City (Birmingham, Alabama)! The Mercedes Half Marathon was my first half marathon and instantly became one of my favorite races. My weekend started by picking up my packet then dropping by the BGR Meet and Greet/carb load dinner with my running group. I was tardy to the party due to a jam-packed weekend, but it was so nice to see all of the ladies who traveled from various states to participate in the Mercedes Marathon Weekend: 5K, half marathon, full marathon, and/or relay team. Mercedes is a race weekend that attracts runners and walkers from everywhere!


The “Gotta Go Poncho” portable restroom found in my race bag is genius! I can’t make this stuff up. You gotta see this.


Rain or Shine…let’s get the pavement party started!

rummer2For the past few years, it has been extremely cold during Mercedes Weekend. This year was a lot warmer—mid 40’s-50’s. We’ve been dealing with crazy weather here lately, so after stalking the forecast for the past week I prepared for rain, mist, fog…AND THE HILLS! It was the perfect day to wear my “I Don’t Sweat, I Sparkle” Bondi Band found here! Nothing like a little rain to help you sparkle! #TeamSparkle

 20150222_064134Right before the start of the race I met Tammy, a fellow Half Fanatic, who was also celebrating her birthday! Happy Birthday, Tammy! Half Fanatics rock!!!


Run Mercedes 13.1 Ready!

Mercedes Half Marathon Ready!

 My intention was to walk the half with my HB due to him being under the weather and me still being somewhat on a sabbatical after my first full marathon (recap here). After waking up to rain showers, we decided to have fun and run our race!

20150222_085110You see the guy in the green? He’s the marathon winner, Joseph Amenya! Yep, he lapped us! lol Speaking of winners, three runners in the half marathon went the direction of the full marathon, so the runner in 4th place ended up taking the win for first. *shock face* Read about it here

20150222_102952aMy HB and I crossed the finish line together. It was his first Mercedes Half and third half marathon. I think someone has been bit by the running bug! 


There were lots of “firsts” that day!

BGR Birmingham Ambassador, LaJuana, completed her first marathon and I’m so super proud of her! Welcome to the 1% and Class of 2015, LaJuana! My Sole Sister, Gwen, and my cousin Shirley also finished their first half marathon! You ladies rock!


We’re ready!


Gwen rocked her first half marathon!

Go, Shirley Go!


I got to see my CurlFriend/BGR Sister/UAB Alum—Donyetta! We had to take our annual post-Mercedes pic! She was part of the relay team and she also completed the half! Talk about Beast Mode! Love this girl! 


Gotta love a post-race party with a live band and Jim-N-Nicks BBQ!

runmer1Guess who got to ring the PR bell!? Most people know that I’m not a competitive runner. It’s how I feel on any given race day. Don’t get me wrong, I want to finish strong—and me finishing is an awesome accomplishment. Now if Ryan Gosling is at finish line, that’s a whole ‘notha story. I am happy that I shaved 7 minutes, 12 secs off of my time—Thanks to Jeff Galloway’s Run Walk Run! Woo-hoo! 


Photo Credit: Cate McConnell

During races I like to enjoy the course, take snapshots (especially in different cities/states) along the route, and sometimes I’ll even meet new people and we’ll chat between the miles to make them go by. I met this sweet lady from Louisiana who race-walks and she completed 25 half marathons and 2 full marathons. I also had the opportunity to meet fellow Half Fanatic, Chester from Key West, FL (pictured above) on the course and we chatted after the race. I wish I would have gotten a picture with him because he’s a legend! He’s an incredibly fast race-walker and a true “Southernmost Walker” and gentlemen! He’s also a double agent (Half Fanatic/Marathon Maniac) and part of the 50 States Club. He’s so inspiring and I must add that he blew past us on the course! I hope to be as fast as Chester one day! When the race is over and the medal is hung—it’s remembering people like Chester and Sweet Lady Louisiana that keeps me inspired.



Happy 3-year Runniversary to me!

I must say, Mercedes really impressed me this year. I absolutely love our Finishers’ beach towel and the medal, as always—love! Mercedes Half Marathon will always be one of my favorite races…hills and all! When you live here you adjust to them, but it’s truly a great course! If you’ve never participated, make plans to come run the beautiful Magic City with us!

Celebration Time!

We ended our fun weekend with the Joe, Kem, and Charlie Wilson concert at the BJCC! Grooving to some good, old-school and R&B-Soul! 



Kem was getting down!


Charlie Wilson took us all the way back to the old-school!



Beautiful show and beautiful dancers!


Fun times! How do you celebrate after a race?



Disclaimer: I received a complimentary race registration for the Mercedes Half Marathon. All opinions are my own.

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