Author Archives: gilly

5 Important Tips to Get YOU Out Running

gilly 4 comments

imageI want to present to you 5 important tips to get YOU out running and help you stay with your running or run/walking program!

{Please note the word [running] can also mean [walking] for YOU ūüôā }


1.    The 6 week Promise for Running or Run/Walking to a 5K

РFirst write a note to yourself about what promise you will give yourself for the 6 weeks.  It might be you promise to walk or run 3 days per week to get you to that 5K.
РThen Copy this promise and attach it to the inside of your wallet, on the bathroom mirror,  in front of the kitchen sink or on a door you use often.

Even the wall on the front of  the toilet is a great idea !

(You get the idea, I want You to see this all the time!)

This tip reminds you of your promise and maybe friends or family will join your challenge!

It takes about 21 days to build on a habit… If¬† you stay true to your promise, wonderful things happen to your body and that’s a promise!

2.    The Calendar to Keep You Running

– Grab a calendar or use your phone calendar app.
– On the Friday of every week, put the date and time you will exercise. This will be appointments you cannot break.
– Set reminders on your phone or hang your calendar where you will see it frequently.

(X) in red the days you have completed. This is one time in your life where the red (X) is positive!

3.    Bypassing the Negative Voice

There will be times when… you just don’t want to go for a run!

When you don’t feel like running or run/walking, that negative voice¬† can draw you in and tell you to skip your workout.¬† This could lead to a worse scenario of quitting all together. (Something we are trying to avoid!)

Know this is not your voice because you only want what is  good for YOU!

This is the voice that holds no truth or loyalty for you. As a matter a fact— it loves to see you fail!!!

Here’s a little secrete that works for me.
– Always have clothes you wear for exercising washed and in separate place.

РTake a few slow, but deep breaths and keep moving.  Head over to where your cloths are and get undressed.

– Close your eyes and visualize yourself out there.

–¬† Put your workout cloths on,¬† keep breathing slowly and go out that door!

This helps by bypassing the negative voice and gets you going on your mission. This works for me in training,¬† sometimes I have to get up at 5:30 in the morning! I’ve had times when it’s pouring rain, the wind is howling and it’s difficult to get out there!

I get out there and when I come back , I feel invincible!

—— On the Flip Side ——-
(It’s common to feel like you want to go, go, go…¬† And once you get into running – you feel tired, tired, tired!)

4.    How do you know you are running too much?

When you start any new activity, you will feel stiff and sore the first week or so. Give yourself this time to take it slow, gentle and easy. I can’t say this enough!

–¬† Make sure you spread your days apart, so there is time for building and healing those muscles. –¬† If you are still getting sore and feeling very tired, do not go exercising. – – Give your body 2 days rest.
–¬† Don’t try to catch up, just continue on. It does not matter if you miss a day or two because of feeling tired, it’s not going to change anything.
– If you are feeling sore and tired every week,¬† don’t stop! Take your time by slowing your pace, cut 10 minutes off each day and still stick to your schedule. You are lightening your exercise load.
You deserve to be treated gently!

Injuries happen…
Make sure you assess your soreness and if it doesn’t feel better, get it checked by your doctor. There could be an underlining problem that needs to be addressed. I can’t say this enough, always get a doctors pass on your health before you start ANY exercise.

5.    Good Shoes are Important for Running

If you don’t have the right shoes, injuries can happen. Go to your nearest sports specialty shoe store and tell the attendant you need a good running shoe or walking shoe. (if you’re just walking) Ask about the guarantee, Some places let you try the shoes for 30 days and if you are not satisfied, there are no questions asked and you are able to exchange them for another shoe!

I hope I’ve given you a good taste of what is to come, please click on The Running Manual link to find out more about what I’ll be releasing this next month!

Next post
I will review more juicy stuff from The Running Manual! coming soon!
Information about building mileage,  avoiding injuries, ONE Great Tip on knowing your foot type for your shoes and More on how to stay motivated!

Please feel free to ask any questions in the comments section or just let me know how you feel about your exercise program!

A Manual For Learning to Run Coming Soon!

gilly 12 comments

imageThank you all who participating in the Running Questionnaire!

For those who haven’t responded to the questionnaire, I only ask you to answer this one question.

Here is the link

I really need help in knowing what questions you need answered about running – so I don’t miss anything for you in my awaited Running Manual.

This manual will inform you about running and run/walking.

The manual will transform your running and walking by providing you with programs, plans, goals and ideas on making your life more active!

I am collaborating all my past information and merging it with new, squeaky clean information that I’ve gathered over the years from my experience teaching, coaching and researching.

Stay focused, consistent, and goal oriented!

Use this manual to keep you motivated!
You will learn how to become conscious of your exercise limits and stay injury free no matter how old you are. There will even be a special section for us older folks who love to stay active, with tips on how to prevent over training and stress.

This manual will have you enjoying your exercise time!

From learning new techniques for daily runs and run/walks, to building a good core. You’ll be learning proper posture and nutrition for fueling and replenishing your body. And when your ready to go, you’ll have information on how to find the right running shoes and more!

You’ll run Feeling Invigorated, Happy and Challenged, while still feeling energized to the Days end!
… Well most days ūüôā …
Learning how to slowly build your mileage and knowing what to do each week to see accomplishments.

A Tired Body is an Inefficient Body for Exercise

If you’re running too much you will never being able to see your potential because your body is too tired!
A tired body’s metabolism slows down to compensate and calories don’t burn efficiently. The result is you’ll feel tired, slow and bloated.
So to see accomplishments, you’ll understand from this manual when things in your program need to change.

You will love how this Manual changes your way of thinking!

From the negative voice that tells you, “You are too old to run!” to the positive voice that says “I can do anything!”

Your life and learning running will change to heights you never thought!
I’ll also be adding training advice for races to make you run faster, run longer and have you just down right —- enjoying your runs.

You will feel transformed with this manual and understand, “You Are A Runner!”

You’ll become seasoned by staying consistent, positive and on track (no pun intended) — While completing your goals and watching the amazing changes in your physical life!

I’m 50 years old!
I have been running for 35 years and love running every step of the way…

I do have bad days, but they are easy to forget. The good days out number the bad days by thousands of thousands of miles!
Stay tuned!
Here is the link to answer the ONE question ūüôā
Thank you again!
Click on the highlighted link that says Questionnaire ūüôā

Thanks and best regards,


What should you eat after a work out?

gilly No Comments

What foods should you eat after exercise?

Feeling really good after a work out is important; this is why you want to watch your food portions, eat foods rich in nutrients and make sure you are eating at the right time after exercise for good fat burning.

Your metabolism, burning calories and healing after your workout is detrimental for healing muscles and weight loss, requiring different amounts of calories depending on your body size, great nutrition and timing.


But really…

It all comes down to these three answers.

  1. What do you eat after work out?
  2. How much do you eat?
  3. When do you eat post exercise?

 What are the best Natural Foods to eat after a work out?

Foods rich in carbohydrates and protein are best foods at getting into the body to heal muscles and restore lost energy.

The best natural foods that contain carbohydrates and proteins for recovery and weight loss are: Foods that contain a higher glucose for restoring glycogen and promoting muscle growth.

  • Bananas
  • blueberries
  • kiwi
  • pineapple
  • honeydew melon
  • orange (experiment with…Some people get uncomfortable stomach issues)
  • grapes
  • strawberries
  • raspberries


Nutrient Dense colourful Vegetables

  • spinach
  • kale
  • broccoli
  • avocado
  • yams/sweet potato
  • carrots
  • cucumber
  • celery
  • zucchini

Meat and Alternatives

  • soy
  • tofu
  • eggs (free range)
  • chicken
  • fish
  • beef (lean grass fed)
  • brown rice/wild rice
  • whey protein shakes
  • raisins
  • nuts
  • seeds
  • raisins
  • dates

*(Foods such as bananas, pear, watermelon, apple cantaloupe, grapes, strawberries and raspberries are also great pre-work out foods.) These foods raise blood sugar (fructose) and help aid in fat burning.

How much is too much to eat?

Lots of times coming back after running, run/walking or walking, (Hopefully you are learning ChiLiving) you feel the need to reward yourself and end up eating calories that spill into way too much! Eating in moderation, watching portions and adding consistent exercise will have you in a great zone for weight loss! You need a 3500 calorie deficit to lose a pound!

  • Eat 400 to 450 calories post exercise for a smaller person under 150 pounds
  • Eat 450 to 500 calories post exercise for a larger framed person over 150 pounds.


Eating around this calorie range you can be assured you won’t be overeating.

So…over the course of a week you can also reduce calories nicely by knowing the following calorie burning tips!

You burn¬†roughly …

  • 100 – 150 calories/hr from walking
  • 150 – 200 calories/hr from run/walking
  • 200 – 300 calories/hr from running

A great tip to measure calories for food if you want to lose weight is using a simple 1 cup measuring cup.

When do you eat post exercise?

The key is to eat 20 to 60 minutes after the workout, this is the time your body craves the nutritious fuel.  Eating at this opportune time helps your body manufacture those nutrients like glucose by restoring glycogen in the muscle and liver cells and using it for recovery and building muscle. Unfortunately after you pass this doorway of opportunity (20 to 60 minutes), your healing and muscle building efficiency slowly diminishes, consequently the likelihood of food being stored as fat is higher.

Engaging yourself in these tips of what to eat after a work out will have replenished, refreshed, happy and on your way to a better weight loss!

Learn ChiRunning or ChiWalking by clicking on this link!

or Click on this link to go directly to ChiRunning Website!

If you are A beginner¬†runner or want to learn how, please sign up on the right for my…

Newsletter for free tips, a Free 5K Schedule and a Free Report on the 10 Mistakes Beginner Runners Make! 

Please let me know in the comments section what your favorite food its after you’ve exercised!





Awesome Results for Great Posture Running!

gilly 23 comments


It’s important to have good posture running or walking,

because your body loves good posture!

Over the years your posture gets worn down from living with stress, not getting enough quality sleep and not consciously sitting or walking with good posture.

Our bodies become slumped!image

Learning good posture by getting active and learning to run through ChiRunning will change your running and daily living. ChiRunning helps to continually strengthening core muscles by developing the memory programed within you for good posture.

Your muscles, ligaments, bones and even your organs

function well with good posture!

The results for great posture are awesome!

  • muscles are not strained
  • ligaments are relaxed
  • bones are in alignment
  • organs are not compressed allowing proper functioning — good digestion, proper breathing and easier elimination



 Learn to walk first with awesome posture,

work it into running after.

  1. Stand with your feet shoulder length apart and lean.
  2. Lean slightly, but enough so that your heels are staying put.
  3. As soon as you are tempted to fall – take a step. You are learning how to walk again!

It may sound strange when I give you these instructions…

Visions of you literally tipping over and losing your balance.

It isn’t that way at all.

The lean is very slight, it is the gears to set your speed.

It will feel weird at first, nevertheless your body won’t take long to get used to this.

After all, this is a walking posture you were absolutely born with!

Danny Dreyer gives an awesome example of great posture walking – by taking us back to the past…


You may remember a lifeguard shout, “Walk!” when you ran by the pool.

Or a teacher at school yell, “No running in the halls!”

Your reaction to this:

You slowed down and walked really quick steps, but still tried to maintain a running Speed.

Slightly leaning forward at the ankles, quick short steps and eyes looking in front of you. Of course you would never look back because you didn’t want to be known as trouble.

 Learn good running posture today!


To get awesome results for great running tomorrow!

You taking stress off your knees, hips and lower back.

If you kept on running with the wrong posture, the strain or injuries would be never ending!

ChiRunning and ChiWalking are important for your well being preventing you from living a static life.

The first program I recommend whether you are a runner or a walker is the ChiWalking program.

Click on the link on the right to see programs available!

Please sign up and receive a Free 5K Program and Report on:

“The 10 Biggest Mistakes Beginner Runners Make”

Take a look at video 3 where Danny Dreyer from ChiLiving demonstrates this perfectly.

Let me know in the comments section if you think you’ve got good posture and if a program like this would help you.

Why choose a ChiRunning Program?

gilly one comments

Why would you choose a

Chi Program?

There are many reasons for choosing a Chi program, the best reason is it positively changes your life!

Running and walking top the list as one of the most convenient and popular sports to keep you fit! Find a good running shoe, throw on a comfortable outfit and you’re out the door to better health!

Going out the door running has never been so easy!

Going out the door is easy if you are holding a good posture aligned throughout your body! But heading out and continually walking or running with poor posture is the number one reason we get uncomfortable and a huge reason for quitting!

Your Walking and Running Posture For ChiRunning

Our walking or running posture changes as we age because we are living tired and sometimes very stressful lives.

You Need To Pay Attention To Your Posture

As your life continues to keep you busy, you need to pay attention to how you are holding your posture. A slightly curved spine, a slump in the shoulders and cave in the chest make it difficult to do anything comfortably! Especially when it comes to your crucial breathing.

Why choose a ChiRunning Program?

Chi Running

Weight not distributed evenly causes injuries to joints and muscles.

Slumping through the shoulders and bending at the waist puts direct pressure on joints at the hip, knees, ankles and feet. If you walk or run with incorrect posture favoring one side of the body, over a period of time troubles come your way and injuries ensue.

ChiRunning starts out with walking and learning the correct postures for walking and running. By being aware and creating a balance in your posture and engaging your body in a harmonious position, you will feel the energy of life flow through you!

Why choose a ChiRunning Program?

See movement, the invisible energy force of the wind.

This Energy is your Chi!

Tapping into your invisible Chi energy makes movements simplistic, effortless and successful. The balance is there and you feel invigorated during and after the run or walk. Chi energy is like the wind, you can’t see it but you will feel it’s subtle force when using it.

Using Chi energy to move your body is all about putting the effort in, (checking in with yourself on movement learned) at the same time using centered energy (gravity) to move you forward.

Danny Dreyer says it best: When two complementary forces are interacting in a relatively good measure, there is a state of balance and centeredness.

Chi running and walking is engaging your body in a unified way, so you can run that 5K or go for that brisk walk feeling good! The parts of your body that are not meant to be used for big body movement are used properly and the workload is spread to the stronger parts of the body. this just means all parts are doing their rightful job.

Please click on the ChiLiving link to find out more!

Related Articles:

Awesome Results For Great Posture Running

Are You Run/Walking With Good Posture?

Running Headache

Please comment in the section below how you feel the ChiProgram would help you.

Congratulations to the Winner of the ChiProgram!

gilly No Comments

Congratulations to Cheryl who one the ChiRunning or Walking program!
It was a fun and exciting contest, I know Cheryl will enjoy the program!

I will be running a contest again, so stay tuned!

a Rafflecopter giveaway

Win a ChiLiving Program!

gilly 4 comments

Enter and win a ChiLiving Program!

contest starts June 1st, 2014!

a Rafflecopter giveaway

Chi Running for Beginners

gilly 2 comments


ChiRunning has the perfect program for Beginner Runners and Walkers!

  • 490You learn to move from a more natural state preventing injuries and increasing enjoyment.
  • You learn better posture run/walking through baby steps.
  • You become more familiar with breathing better.
  • You transform your health to a better place of mindful living!

Where did ChiRunning originate?

A quick explanation about ChiRunning and how it became…

Danny Dreyer discovered there was a connection between T’ai Chi, Chinese Martial Arts movements and integrating these movements to produce better more efficient running. He had been running for years and decided he needed to implement better movements in running to stay active. T’ai Chi movements he observed, improved the mechanics of the body while performing walking and running and relating them with T’ai Chi.

Having already learned the T’ai Chi movements before he discovered the correct science of running and walking! This involved changing body movements that our bodies had all forgotten and resetting them back to the movement mechanics we had as children.

He discovered the most efficient way for our bodies to move again!

He later concentrated his teachings in his book and videos collaborating with his wife Katherine Dreyer on getting the technique down right. Hundreds and thousands of people of all ages are using the Chiliving programs today and moving pain free.


Danny Dreyer believes…

Moving from your center mass creates a strong center in you, this knowledge is innate in all of us! We unfortunately after living life, have unlearned the proper postures with walking and running.

His premise: If you set up your posture properly and create a strong center, your limbs will follow! Your body uses the force of gravity by balancing slightly forward to propel you gently forward. It is a much more natural and easier motion.

Limbs are more relaxed with larger muscles of the core doing most of the work.  Small muscles which are the muscles we most commonly use and are injury prone, experience a relaxed and gentle movement.

How do ChiRunning and ChiWalking Relate with Martial Arts?

Martial Arts and (T’ai Chi) started in China and was based on movement and forms from animals. Animals move from their center with their limbs following through to the center of mass.

Learning this kind of movement is especially important for older adults and seniors, so to live a longer active life. For the ease of learning, chiwalking it is important part to all programs. Living with this kind of freedom of movement produces a natural efficiency and transforms your walking or running using a 10 step training program.

ChiRunning and walking is more like a process of discovery than just following a set of rules. (Quoted by Danny and Katherine Dreyer in their book Chi Running) in the ~ A revolutionary approach to effortless, injury-free running.

Click on the ChiRunning banner to find out how to acquire the 10 step lessons or on this ChiRunning/ChiWalking Link!

Enter and win a program at the bottom of article!

Please let me know in the comment section what your thoughts are about good posture and Chilivng.

Please enjoy the first video lesson of Danny Dreyer teaching the ChiWalking posture and alignment.





Following a plan and scheduling it through to the end…

gilly 19 comments

What is it that got me running 50K and seeing it through to the end?


Following a Plan and Scheduling

it’s all about making the goal date, using a plan, scheduling my time and holding myself to it.

This is something that I have found that makes life easier…

The Daily Schedule — It speaks to me every day!


Doing this helped me figure out when I have to work and when I get to play.

I love to run and really wanted to train and run this 50K.

There are free times in each day where I can do that. I had to figure out my schedule around my kids schooling, my home-business, my home life, regular house work and just regular living.

Life for me changed when I connected myself with my schedule. The schedule brings you to a smoother calmer living…You know what you are doing each day.

Now I can’t live without it!


If you are having problems trying to fit something that you love to do into your day. ¬†Follow a plan and schedule it through to the end. You’ll be happy to see how much free time you really have!

if you are having problems getting your run/walk schedule off the ground, please sign up for my Newsletter!

Let me know in the comments section what you do for good planning and scheduling.

Are You RunWalking with Good Posture?

gilly No Comments

The most important aspect of running and walking is your posture!

Once you get it right everything works better, injuries and energy are saved, you won’t tire early or encounter some usual aches and pains.

So enjoy your time outside by getting your posture right!Chi Walking Danny Dreyer Disk



Is this what you do?


  1. Do you bend at the waist?
  2. Look at the ground?
  3. Are your shoulders stiff ?
  4. Are you on your toes or heels?
  5. Do you walk or run more leaning on one side of your body?
  6. Do you drag your feet?
  7. Are your hands swinging?
  8. Are you leaning too far forward?
  9. Do you limp?
  10. Does it hurt?

Are You Running or Walking with Good Posture?

I had a bad habit some time ago while running and even walking with bad posture. When I  started to get tired during these activities, I would bend at the waist and look at the ground. I experienced injury after injury and never felt completely refreshed after my walking and running moments.

I was plagued with needless hip, foot and ankle injuries to name a few. It didn’t matter what I did to try to correct my problems because at the time I had no idea it had to do with my posture!

My Running Posture prevented me from doing well in races and I really just felt  like I  was falling apart, hence I  felt very unsuccessful.

I was EVEN thinking…

“I’m getting TOO old!”

You are never too OLD!

It’s pretty discouraging when you don’t know what the problem is, I was thinking my running days were over…


But…All it had to do with was my silly posture!971


How do YOU change your bad posture to good posture?

  1. Keep you back straight.
  2. Always try to scan and look about 20 feet in front of you.
  3. Keep your core strong.
  4. Neck and shoulders should be relaxed.
  5. Your weight should be centered over your feet.
  6. Then…¬† put one foot in front of the other.

We do everyday walking…

We saunter to the kitchen, living room, to the elevator, car, to the mall, down the beach, around the block!

Running is an exercise of choice…

Both need the attention of great posture! Overtime we start to shrink and feel uncomfortable by  not paying attention to good posture.

Your mother was right, good posture not only makes you look good, but also is good for your well-being and your health.

By applying good posture today, you are planting goodness to your health for life inside and out!

Katherine and Danny Dreyer’s Chi Running and Walking Programs.

These experts have combined holistic and wellness to create a better active living running or walking, so YOU live an enhanced life experience through mindful living. Check out some of their programs NOW!


Please leave a comment  and tell me  about your running or walking posture!


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