Tuesday, May 31, 2016

Lea Genders Fitness: Strength and Running Blog

If you've been following along you know that back in 2011 I started this little blog and named it Running for Dummies. I grew my blog, my social media accounts and most importantly, my online network of fellow bloggers. I made more friends and connections than this self-proclaimed introvert could have ever imagined.

After a couple years of blogging under the name Running for Dummies this blog was growing fast and I started to worry about possible copyright issues with the title. Those book people owned the 'for dummies' phrase and I didn't want to risk losing all my hard work in a possible shut down so I decided to change my blog name, which felt terrifying at the time, but turned out to be a seamless transition.

At that time we recently adopted Ollie and he was my favorite running partner so Running with Ollie was born. Ollie made a great mascot and my community started to build in new directions, now I was connecting with dog lovers and runners. These were the best people ever. I found my niche. There are a million running bloggers, not as many running with dogs bloggers. (Only a few thousand. haha.)

It was this blog that opened my eyes to the possibilities of following my passions. Running led to blogging and then blogging led to professional fitness certifications. When I started this blog I was a runner who loved to write, now I am a fitness professional and group exercise instructor who loves to run and write.

Things are changing and change is good and sort of terrifying.

Last year I launched my personal training website and simply named it Lea Genders Fitness at www.leagendersfitness.com. I immediately wrote four or five blog posts in as many days so that it wouldn't look like a brand new blog. I left it alone for quite a while but lately I have been focused on providing more consistent fitness content over there.

The truth is that it is very challenging to manage two sites. I am already working my full time marketing job with a part-time blog, teaching two group fitness classes a week and being a wife that keeps her house spotless at every moment (totally kidding about that last one). Thank God my husband loves to cook and vacuum. (Loves to vacuum? Well, loves not to have Ollie hair all over the floor.)

After five years this blog is well-established so it receives a steady flow of traffic without a ton of effort. My new Lea Genders Fitness blog? Not so much. I know it will take time and a lot of work to establish that site. But I do know I am starting from a much better place than I was when I started this blog because when I started over here, I had no idea what I was doing. I learned a lot over the last five years and am applying that knowledge to make Lea Genders Fitness blog the best it can be.

Lea Genders Fitness
Lea Genders Fitness Strength & Running Blog

I would love it if you would click on the blog link and sign up to receive email notifications on the right side bar (or on any page in the footer). I write about running and strength training topics.

Running with Ollie blog isn't going anywhere either. I promise to continue to share pictures of Ollie running lying around, to tell the stories of my races and running adventures, the people and gear that help me cross the finish line at races and in life.

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Keep Running,


Does your running partner have four legs

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Saturday, May 28, 2016

Pina Colada Protein Smoothie & Giveaway!

Welcome to another edition of Shake it Up Saturday! I write this post once to month to share a new protein shake recipe with you. This month is extra special because Premier Protein is offering a generous giveaway! I am a Premier Protein ambassador and I've been having a blast experimenting with new protein shake flavors using their delicious protein shakes and powders.

Who doesn't love a Pina Colada, especially one with 30 grams of protein that helps you replenish, repair and recover after a workout? We'll leave out the rum (this is after all, a health and fitness blog) but I'm sure you'll enjoy it...I sure did.

Speaking of rum, it reminds me of this meme.

Pina Colada Protein Smoothie


1/2 cup of canned pineapples
1/4 cup of unsweetened coconut flakes (optional)
1 cup of coconut flavored yogurt (I love Siggi's)
water or coconut milk to blend

Fill the bottom of the blender with a handful of spinach. I add spinach to every protein shake that I make because you can't taste it once it is blended and it is an effortless way to add a serving of greens.

Add a cup of coconut-flavored yogurt, a handful of fresh or frozen strawberries, 1/4 cup of unsweetened coconut flakes, 1/2 cup of canned pineapples, a scoop of vanilla protein powder and water to blend.

Blend it all up and serve!

All you need now is a beach and paper drink umbrella.

The Giveaway

Premier protein is generously offering a tub of Premier Protein vanilla whey powder to one of my lucky readers. All you have to do is fill out the form below to enter to win. There are many ways to earn extra entries, but it only takes one entry to win.

a Rafflecopter giveaway


Contest runs 5/28/16-6/6/2016
No purchase necessary
Open to US residents 18 years of age or older
Must have a shipping address in the US
Winner will notified via email and will have three business days to claim prize
If original winner does not claim prize within three business days an alternate winner will be selected
Winner will be drawn randomly from all registered contestants in the US
Prize will ship within 30 days on contest end
Prize will ship directly from Premier Protein

Try it out and let me know what you think! Good luck in the giveaway!

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Keep Running,


Does your running partner have four legs

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Saturday, May 21, 2016

Races and Bootcamp and BlogFest, Oh My! (June & July Happenings!)

I am super excited about the upcoming months! I have some fun things planned for June and July.

San Diego Rock n Roll Half Marathon

The San Diego rock n roll half marathon is just two weeks away. I ran nine miles this morning under the hot Texas sun and I have just one more long run to complete before the big race. I am looking forward to the much cooler temperatures of early morning San Diego. This heat is killing me already and it's only May! I am traveling with my husband (who won't be running), but we decided to make a mini vacation (aka race-cation) out of it. I hope to see some of you in San Diego. I am a member of the 2016 Rock 'n' Blog team. That means you get a discount! Use code "LEAGENDERS" to save $15 off most of the rock 'n' roll half marathons and marathons in 2016. Some restrictions apply.

ComCardio's Grand Opening Celebration

I am hosting a free indoor bootcamp sponsored by Premier Protein at ComCardio in Hurst, TX on June 11. It is ComCardio's grand opening celebration and we have a lot of fun things planned for the day. First, if you join my class, then you will receive an awesome goodie bag courtesy of Premier Protein.

After my bootcamp class at 9am, there will be a Zumba class and a lot of opportunities to win prizes throughout the day. You can enter to win gift cards, free classes at the studio and some other fun prizes. I hope to see you there! Space is limited for classes, so if you plan to attend and want to reserve a spot, please sign up in advance.

Look! Premier Protein made a flyer with my face plastered all over it.

BlogFest / IdeaWorld Fitness Convention

I am attending BlogFest with Sweat Pink in Los Angeles in July! I went last year and had an amazing time. I met so many great women bloggers and fitness professionals! The blogging sessions were great, the fitness professionals sessions with IdeaWorld were amazing, but the best part of it was connecting with all the like-minded people (says the self-proclaimed introvert. Really!!!!).

My kind of people. BlogFest 2015. Does this look like fun, or what?

I am officially excited. Will I see you at any of these events? Please say yes!

Enough about me. What are you excited about?

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Keep Running,


Does your running partner have four legs

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Tuesday, May 17, 2016

Fun in Fort Worth

We had beautiful weather in Fort Worth this past weekend, and by that I mean there were not any severe storms and it wasn't too hot outside. Hubby and I decided to hang out in Trinity park to take some pictures for my Lea Genders Fitness blog. I also may have been procrastinating my long run training for the San Diego rock 'n' roll half marathon, but that's another story. 

I was actually terrified to get upside down in the picture below. I needed hubby's help to get up and the first time I had to come down just after a few seconds. I thought I couldn't do it. We played around for a while taking exercise pictures for the blog before I decided to try again. I did much better the second time once I knew what to expect. I was still screaming "Hurry, take the picture" the whole time. It was fun to play around like that. 

Handstands in Trinity Park

Hubby was a lot more comfortable. He jumped right up there and was even playing around with his leg placement. He said next time he was going to lift an arm. Show off.

Trinity Park, Fort Worth

I have no idea what I was doing. 

Over the weekend we also headed down to Race Street in Haltom City, which is a suburb of Fort Worth. It is an up and coming street in an otherwise uninspired area that is lined with art galleries, a few restaurants and a new record store. Most everything was closed, but this was in the back parking lot of one of the galleries. I have this dream of opening a fitness studio on Race Street someday. I need a few years for that one. Right?

Can you hear me? Race Street, Fort Worth

How was your weekend?

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Keep Running,


Does your running partner have four legs

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Saturday, May 14, 2016

How I Won $5000 with My FitBit

I am an affiliate for the fitness app KrowdFit. If you sign up for my team on KrowdFit, I make a small commission. All opinions are my own and yes, I really did win $5000. 

I wrote and rewrote that headline 500 times. I was sure that my regular readers would see it assume my blog had been hacked and taken over by some unscrupulous people. After all, who legitimately wins five grand? Does that really happen?

Turns out it does. It was a surprise to me too.

I won the money on an app called Krowdfit. Their slogan is you sweat, we pay...and boy do they. If you are a FitBit or Jawbone UP user you can connect to KrowdFit and automatically be entered into contests to win cash prizes for meeting step, physical activity, sleep and food diary entry goals.

KrowdFit provides the social support plus cash prizes for Fitbit and Jawbone UP users. Say, what? Yes. It's a Krowd-funded rewards program that pays out cash prize giveaways for the activity that you log on Fitbit and Jawbone UP.

Once you sign up and sync your device, it automatically syncs the activity from your FitBit or Jawbone UP to KrowdFit, which means you are entering the giveaways without even thinking about it. That is what happened to me.

A KrowdFit membership costs $12.99 a month and you have tons of opportunities to win cash prizes. KrowdFit understands that it is the small daily actions that lead to big results so they reward you for your consistent positive healthy habits.

What can I win? Glad you asked.

Weekly Meal Logging Challenge: 

Every week they choose 12 winners to split a $1500 cash prize for $125/each winner. (one entry per meal logged)

Monthly Sleep Challenge:

Every month they select eight winners to split a $2000 cash prize for $250/each winner (one entry per 8 hours of sleep)

Quarterly Step Challenge:

Two winners split a $5000 cash prize for $2500/each winner (one entry per 5,000 steps)

Quarterly Physical Activity Challenge: (this is the prize that I won!)

Four winners split a $20,000 cash prize for $5000/each winner (one entry per 60 minutes of activity)

$1 Million Fitness Sweepstakes

Drawings occur every Monday/Wednesday/Friday.
Members receive three entries a day for logging in, syncing device and dieting data!

$5000 will buy a lot of dog treats for Ollie (or help with medical bills if I break my neck on that trampoline).

You can Join me over on KrowdFit for $12.99 month plus if you don't already have a Fitbit or Jawbone Up you can bundle a device in your membership. 

Need fitness accountability plus a chance to win cash prizes? Join my KREW on KROWDFIT (affiliate link).

I still can't believe I won five grand. 

Amazing, Right??

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Keep Running,


Does your running partner have four legs

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Thursday, May 12, 2016

Throwback Thursday: The Pittsburgh Half Marathon

Welcome to the latest edition of throwback Thursday where I share a post from deep in the archives (or last year) that you might have missed the first time around.

This month I am sharing my experience running the Pittsburgh marathon in 2015. The moment I crossed the half marathon finish line holding my husband's hand proved to be one of my best memories of 2015.

It is funny how we only remember the good parts. When you read my post about the race last year you'd be hard pressed to think I would have recalled having a great time. We didn't train (bad idea). We overslept (all my fault). The bus we were on to take us downtown Pittsburgh got lost (seriously). We were 30 minutes late and were the very last people to cross the start line. Sounds like a fun time, right?

Sometimes the experiences that don't go perfectly are the ones that make the best memories. If everything would have went smoothly that day I wouldn't have a funny story to tell you today. Sure, you probably like reading about great races and PRs, but you also want to know about the struggles and adventures of real life.

I hope you'll click over and read my perfectly imperfect experience running the Pittsburgh half marathon with my husband in 2015: How to Run a Half Marathon without Training.

You may be wondering why we didn't pull a repeat performance in 2016? The Pittsburgh half marathon was his first and only half marathon (and he didn't train for it). When I asked him if he wanted to run it again this year he said, "Nah, I checked the half marathon off my bucket list. I'm good." Proof that the racing bug doesn't bite everyone. I am still trying to talk him into the Vegas rock 'n' roll half. Wish me luck.

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Keep Running,


Does your running partner have four legs

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Sunday, May 8, 2016

Shake it Up: Avocado Pineapple Protein Smoothie

I love being a Premier Protein trainer ambassador! As part of my responsibilities, I have been trying new protein smoothie recipes (tough gig, right?). I have a tendency to make the same protein shakes over and over again, so it has been fun experimenting with new ingredient combinations. 

This month I am combining some of my favorite flavors for an amazing tasty protein drink! I love avocados because they are healthy, delicious and give this drink a smooth texture. This is a perfect post-workout recovery drink with 30 grams of protein, healthy fats and carbs. 

For this recipe I combined a handful of spinach, 1/2 cup of pineapples, 1/2 of avocado, 1/2 banana, 1 scoop of Premier Protein vanilla protein powder and water to blend.

Try it out and let me know what you think. This was so creamy and delicious. What are your favorite flavor combinations? Seriously, I need some ideas for next month's post.

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Keep Running,


Does your running partner have four legs

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Friday, May 6, 2016

Furry Friday Feature: The Fast & the Furriest, Meet Lucie and Charlie

Happy Friday, Friends! Every month I feature a four-legged runner and their favorite human. I am thrilled to introduce you to this month's furry feature. Meet the adorable running duo, Lucie and Charlie.
Lucie  and Charlie from Run Mommy Run
Tell us a little bit about your favorite running partner.

My dog Charlie is a 10 year old English Springer Spaniel that I rescued from a shelter when he was about 2 years old. Even though he is older, he still leads our runs.

Where is your favorite place to run with your pooch?

I run in a park with a large loop close to my house.

Charlie is the fast and the furriest

Have you ever raced with your dog? 

I'm doing the first race with my dog next week, it's a 5 km race called Fast & Furriest.

Do you have any advice for running with your dog? 
My first blog was on tips for running with your dog. (Note from Lea: so excited for our first Furry Feature video!)

Tell us about a running moment that made you proud! 

A couple of weeks ago, I saw my almost 2 year old finish his first race, a 1 km race. I couldn't have been prouder to see him cross that finish line.

What important running (or life) lesson can we learn from our dogs?
Dogs live in the moment. They don't worry about tomorrow. Sometimes, we should do the same.

Thanks Lucie, it was great to meet you and Charlie! Good luck at the Fast and Furriest race! Lucie blogs over Run Mommy Run. You can also find her and Charlie on Twitter and Instagram.

Meet Lucie!
Does your running partner have four legs? Would you like to be featured in a future furry Friday post?  Fill out this form for consideration. We have some great four-legged runners lined up for the upcoming months.

Have a great weekend!

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Keep Running,


Does your running partner have four legs

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Sunday, May 1, 2016

5 Week Half Marathon Strength and Running Plan

Oops, I did it again. I signed up to run a half marathon and didn't properly train for it. Don't get me wrong, I have a solid running base, I just haven't been putting in those long runs to prepare my body for 13.1 miles.

I've done this before. I've realized in the last few years that I love (love! love!) running half marathons, I don't really love the long training runs by myself. So I always end up not training as I should and the consequences show up in my race results.

I have a lot of fun running half marathons. I always finish (knock on wood) and am ready to sign up for the next one. I just don't have those great finishing times like I did when I put in the time for long slow runs. My half marathon PR was in 2012. I definitely run for the pure joy of it now (someone remind me that at mile 11). Chasing PRs sucked the fun out of it for me in some ways.

Here we are five weeks out from the San Diego Rock n Roll Half Marathon and I am super excited about a race-cation in beautiful San Diego! Hubby is traveling with me so we are going to make a mini-vacation out of it. We got married in La Jolla in 2005 and San Diego is one of my favorite cities. Despite the fact that the locals are usually complaining about the heat during our visits, compared to our Texas summers, the weather should be cool and wonderful. Perfect conditions for running a half marathon.

I am on the Rock 'n' Roll Marathon's Rock 'n' Blog team so I am also thrilled to meet up with my fellow teammates, the #werunsocial crew and various other social media friends. It's amazing the genuine connections that this little introvert has made through this blog and social media. I've come to realize that runners I don't know are just friends I haven't met yet.

5 Week Half Marathon Strength & Running Plan

I have five weeks before the big race in San Diego on June 5th. It is probably not enough time to train for a PR but I can start to build those long runs up so that I can at least finish strong and healthy on race day, if not fast.

I am a big believer of strength training for runners. For many years as a runner, I only wanted to run. As I got older things started to change. I needed more time off in between runs to recover and more importantly, I needed to work at proactively avoiding injury. I became a personal trainer to help runners with strength training because it is such an important component to a runners overall success.


I'll do my HIIT for runners plan, which includes 30 minutes of treadmill speed intervals and 30 minutes of circuit style full body strength training. I'll focus the weight training on balance and stability exercises that are beneficial to runners. You can check out a version of this plan over on LeaGendersFitness.com. 


I'll run a slow and easy recovery run with 15 minutes of hip and abs exercises.


I'll work my arms in the #shredshed.


It is my run club at ComCardio and I'll team up with some faster people in the club and do a tempo run. Tempo runs are comfortably hard. I run mine little more than a minute per mile faster than my comfortable pace. It's not an all-out effort, but one I can maintain for up to several miles.


I'll work legs, hips and abs in the #shredshed. I'll focus on stability and balance so I won't have super sore legs from heavy weights the day before my long run (I can go back to heavier lifting on my legs after the race). I focus my training periods specific to the end goal. My end goal now is to finish a half marathon.


Long run day. I'll add a mile or two each week until I build to 11 or 12 miles in the weeks before the race. I will definitely run these miles by feel. I will run slow and listen to my body.


Rest, walk and foam roll.

I'm sure I'll make some tweaks as I go along, but this is my base plan. I was careful not to overdo the hard sessions in a week. The HIIT, the tempo run and the long run all have periods of easy work or cross training between them. I'll adjust as necessary. This is a pretty aggressive plan, but I am working from a solid running and strength base. I'll listen to my body and back off a little if needed.

I built this plan for myself based on my current fitness level and abilities. If you need help building a personalized running plan, check out my running coach services over on leagendersfitness.com

If you are interested in running a rock n roll marathon race this year, you can use my discount code "LEAGENDERS' to save $15 off the half marathon or marathon distance (some races are excluded and restrictions apply).

Through my association with Rocknblog Eagle Creek Gear sent me their pack-it sport system so help me get ready for San Diego. Check out the short video I recorded in the shredshed!

Wish me luck (I need all the help I can get). Hope to see you at a race.

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Keep Running,


Does your running partner have four legs

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