Welcome to the RDM Blog
Thanks for taking a break from your run and being here!
I enjoy writing about my own personal running journey, bragging about my clients, sharing tips, writing race reports and sharing product reviews for active families. I have worked with close to 300 different brands and events to review and share their products and services.
Earlier blog posts, race reports and product reviews are available on my old blog (2009-2018)
Five Hills to Run in Sun Prairie
For most clients' custom training programs, I try to incorporate one hard run day during the week - this typically alternates between speed work and hill work. I offer a variety of custom pace charts and treadmill interval workouts for speedwork. For those that don't prefer the treadmill for incline work, they opt to head outdoors for hill work. Hills can be quite challenging. I get it. I suggest starting with a warm-up of 5-10 mins at an easy (conversation) pace, complete some hill repeats or rolling hills for about 20-30 mins and the finish with 5-10 minutes of an easier run on flat terrain, followed by 5-10 mins of full body stretching. Here are five outdoor locations for practicing your hill work in
A Runner’s Guide to Treating & Preventing Blisters
Whether you are new runner, and your feet are experiencing more movement and more friction or you are a seasoned, long-distance runner working your way through heated pavement and wet trails - chances are you have experienced a nagging blister somewhere along your training runs. There are many factors that can cause these painful foot blisters. And sometimes they sneak up without you even noticing. With some mindful planning and awareness, you can not only help treat your blisters - you can also prevent them from stopping your run. Excessive heat, through moisture and humidity and running longer distances are also common causes. Many marathoners don't experience blisters during long training runs, but when they push themselves further than their feet are used to,
Tips for meal planning and preparation
So, I have been meal planning for quite a few years now. And our family absolutely loves the structure that it gives to our busy weeks. I plan our evenings around our busy, active lifestyle and my parenting schedule with my two older children. Our meal plan isn’t overly complicated and isn’t always 100% healthy. But it gives us variety to our weeks and has helped us save thousands of dollars. We typically only eat out when the meal plan calls for it. Meal planning takes the guess work out of what to have when you get home and everyone is hungry, prevents you from visiting the drive-thru and prevents you from using excuses like, “I forgot to thaw out meat.” or “Oh shoot,
How my fitness classes are different.
If you've ever taking a class from me, you've probably stepped away thinking that they are a little different from some other classes that you have taken. Every instructor has their strengths, favorite formats and style. I like to think that mine is a little different offering in the area. I pride my sessions on being an "emotional movement experience" for 45 minutes to an hour. You won't see many people throwing heavy weights around in my studio, or me screaming at them to do one more rep. You won't hear loud bass thumping or crazy complex movements being demonstrated. I enjoy providing a comfortable experience for women to move and explore their bodies through basic movement patterns that will help them thrive during
How to make weight machines less intimidating.
Did you join the gym after the New Year and only hit the “safe spots” that don’t intimidate you? Do you enjoy hitting stop and go on the cardio machines, but are too scared to lift weights or try other types of machines? Before I became a personal trainer, I never lifted a weight or used a weight machine myself! I understand that we can be hesitant to try new things, to step outside of our comfort zone physically or to take a break from cardio workouts. Here are ten of my tips for making yourself a little more comfortable during your next visit to the weight room. It can be so empowering trying something new – especially if you’re getting stronger in the
A guide to proper running form
If you are just starting out on your running journey or are getting back into running after an injury, having proper form is going to be the number one factor in making you successful. Proper running form will help prevent future injuries from occurring, will reduce some post-workout soreness and with a little work on the front end, your runs will feel efficient in no time. I have coached thousands of women throughout their running journey. I have worked with a lot of new runners in my beginner running programs and have helped them maintain consistency or helped them push themselves even further. Having proper form and cues to focus on will also make your runs more enjoyable as you chase that runner's high
9 tips to get rid of side stitches
Do you ever head out for what is supposed to be an epic training run, only to be side-lined by a stabbing pain in the side of your stomach. You have trouble catching your breath and getting it in a rhythm, run a little awkward and then eventually have to end your run all together. No one fully knows why this nagging pain in the side of your midsection pops-up. But with proper knowledge, appropriate fueling and embracing a warm-up -- you may be able to get rid of them all together. I personally very rarely experience a side stitch anymore when I run. And on the rare occassion that I do ... it's because I've neglected one of the items below. Here are
2023 Power Playlist | Playlist for Running & Working Out
You all know that I am OBSESSED with my "movement music". Playlists are my jam. Sometimes it's the beat. Sometimes it's the lyrics. Sometimes it's the increase in intensity. My newest favorites are moving me in the studio, at the gym and out on the road. Give my 2023 power playlist a listen. It moves across a lot of genres. Unholy - Sam Smith & Kim Petras Vegas - Doja Cat Dance in the Dark - Rihanna Sway with me - Saweetie & GALXARA Brand New Day - Ellie Holcomb Get Into It (Yuh) - Doha Cat Smooth Criminal - Michael Jackson You already Know - Fergie My Own Drum - Ynairaly Simo Do it Like This - Daphne Williams Make the Ground Shake
5 items that every runner should keep in their vehicle
If you're like me and enjoy running in new places, you need to make sure that you set yourself up for success prior to your workouts on the go. Here is my list of five items that every runner should keep in their vehicle in order to make their "destination run" a success one. These are great ideas for my running group participants to keep handy, as we run local parks and trails throughout the Madison area. An extra long-sleeve layer. If you're running in cooler weather or wet conditions, you're body is going to cool down quickly after you've logged your miles. Even if you are wearing several layers for your workout, make sure that you keep an extra dry layer in your
Give more this year with less: 25 Experience Gifts
Over the past several years, I have found that experiences, sharing moments together and the gift of time mean way more than wrapping up more "stuff" under the tree. I have given stylists their favorite coffee shop drink instead of an ornament. I have given my kids overnights alone with me instead of more gadgets. I have given my mom monthly dates with me so that we get something on the calendar. Give more this year, with less. Here are twenty-five experience gifts that your friends and family will value even more: Tickets to an upcoming concert or musical Purchase several small gift cards to local coffee shops for a monthly coffee date together Give a gift certificate to your favorite local service Schedule
HYLETE Performance Apparel Review
I recently received a Hylete performance apparel kit that I would like to share with you. I have a few other items from the Hylete womens' line and have enjoyed them. This time, I selected three items from the current Hylete womens' activewear line. Nimbus II Capri in Dusty Blue Linear Tech II Hoodie in Heather Black Luna Sports Bra in Heather Black They had a lot of adorable items to choose from that it was REALLY hard to choose just three. I also loved the flattering cut of their shorts and their tanks, too. I appreciate that all of the items mix and match well together. You can match up colors perfectly. Or items that aren't ordered in the same color will
Clients describe Running Diva Mom
There is a lot that goes into choosing a personal trainer or a running coach. Everyone approaches health and fitness differently. Everyone communicates differently. And individuals need to be motivated in a way that is tailored to them. My clients often describe me as a gentle encourager. I will always be present, communicate in a way that works for them, but I will never be in their face or make them feel less accomplished if they need to modify or alter their plans. I enjoy customizing programs and exercises for each clients so that she feels both challenged and accomplished. I set up schedules and routines for clients that will work for them and their family's personal schedule and routines. I don't believe in
MyBevi Hydration Bottle Review
Doesn't a pretty, functional water bottle just make meeting your daily water intake a little bit easier? It sure does for me. I have recycled all of those cheap, free plastic water bottles and invested in water bottles that make me want to pick them up and sip from them - all day long. I always have water on me to make regular sipping a little more realistic. If you're struggling with reaching your daily water goals, check out my post on 15 tips for drinking more water. This 20 oz Hollywood Sport Bottle from MyBevi is really beautiful and totally functional. I have several water bottles that I like, but they either don't have the right spout, oa handle is non-existent or the
Cool Relief Soft Gel Hip Ice Wrap Review & Discount Code
Cool Relief provides medical grade products to provide relief in nearly every part of the body. From the neck, down to the toes -- athletes and active individuals will be able to find comfort and relief from both their cooling and heating products, which include pads, packs and wraps. Their products provide relief from cramps, sprains, acute and chronic injuries and recovery from operations. Whether you are looking for a solution in between massage appointments and visits to your chiropractor. Or if you just want to find some comfort while you are sitting and relaxing, I would highly suggest giving their products a try. Many allow you to be mobile and move while you are finding comfort. Their products would also be great for
An Overview of Shin Splints + Exercises
Are you suffering from shin splints right now? It's okay, injuries help us adjust our mindset, learn a little more about our bodies and help us comback smarter and stronger. Shin splints are the most common injury in new runners and those returning to running and endurance sports. Having coached close to 2,000 women to their first 5K and beyond, here is some helpful advice that I have gathered over the last decade of working with these eager women. Many of the exercises include links to videos, tutorials or descriptions to help you to complete them properly at home. The exercises are also very helpful in preventing shin splints. May be experiencing: Pain or discomfort along the front-outside section of the leg or inner
iLive Portable Cordless Massage Gun Review
I love running. I am probably not telling you anything that you don't know! Runners love to run. Runners don't necessarily like to rest. Runners don't necessarily like to stretch. Runners don't necessarily like to warm-up. Runners don't necessarily like to roll and massage. Because, we love to run. But all of these things are absolutely important. I understand this. It's difficult enough to schedule time for your run or workout. And it can be even more challenging to carve a few more minutes for all of the other tasks that I have already listed. I have a foam roller and a "stick" to hit those hard to target spots. I also have a lot of smaller, useless massagers laying around. But you guys --
21 things you may not know about Running Diva Mom (or, maybe you do!)
There are a lot of new faces around here recently. And I've had the opportunity to meet a not of new clients in my new studio space this spring, too. It occurred to me that many of you may have an idea of what I do here and who I am personally. But I treat my clients like my BFFs and I want you to REALLY know who I am. So, here are twenty one things that you may not know about me (or, maybe you do!?!?): I didn't start running until I was 25. And I HATED running the mile in gym class. All three of my kiddos were born during the week of Christmas (two of them even had the same due
Hop to It – Easter Workout
Ready for spring?! Several of my personal training clients will be completing this "hop to it" workout. Twelve Easter eggs are filled with fun, surprise workouts. Each egg contains two strength or cardio exercises, followed by a series of "hops" for some added cardio. And you and your kids can complete it at home, too. Just grab a set of dumbbells, a stability ball and a chair. Hop to It Easter Workout Printable (PDF)
TrailHeads Folding Hat with UV Protection & Race Day Performance Cap for Women Review
Hey! Have you ever heard of a hat that's FOLDABLE?! Me neither, but here it is! The TrailHeads Folding Hat with UV Protection for Women is FOLDABLE! It's a folding hat with solid UV protection. I am wearing Charcoal. At a steal of only $26 this hat offers UV protection (UPF of 50+), an adjustable velcro closure, spot for your ponytail, reflection .... and it folds-up for easy storage and easily places in your gym bag, purse or luggage. This would also make a nice hiking hat, as it can easily be stored in your backpack until you need to use it. If you like to travel with a lot of hats, this would be a great way to go without taking up to
Cucumber + Mint CRYSTAL Magnesium Enriched Deodorant Review
After strugging for years with sweating throughout my busy day, I finally have found my match! As a running coach and personal trainer, I am always moving - and sweating. Even at rest, my body sweats a lot. When I use to work a desk job, I would sweat through dress shirts and suit jackets. It has been difficult finding a deodorant that works well for me throughout my long work days. I keep turning to CRYSTAL's deodorants over and over. An opportunity through my blog introduced me to CRYSTAL. I tried the Lavender + Rosemary scent and just keep ordering it. I love this stuff. I love the protection that I get with just one or two uses throughout my active day. The
Taking Control of 2022 Playlist
Feel like you need a fresh start this year? 2021 may not have been the best. But 2022 is here with a blank slate. Embrace your fresh start this month. Why not freshen up your playlist, too. Music moves me. The beat moves me. The words move me. This “Taking Control of 2022” playlist starts out slow and light and gently wakes you up with Meghan Trainor and Salena Gomez. After your warm-up walk or full body dynamic warm-up, you’ll be ready to rock that next run or crush that next cardio session. You'll have a great sweat session along with the upbeat hits from Demi Lovato, Pitbull, Beyonce and more. Who Says – Selena Gomez & The Scene Million to One (Remix) –
Closing the door at 1280 West Main Street for the last time.
As I was packing-up boxes of dumbbells, displayable quotes and hand-written cards from clients today -- I came across this ... ... This quote was printed and displayed at my last desk job. I glanced over at it daily, while I sat at my desk for endless hours. Liking my job, by wanting more. Three years ago I finally submitted my resignation. And, I signed a lease for my current studio space. After years of working this passion of a side-hustle, I finally took the leap. And this quote has been displayed among thank you cards and newspaper and magazine features for the past three years. I couldn't have known all of the people that I would meet over the past three years. All
Taco vs Burrito & Bold Made Games Review
We love a good family game night or leaving a puzzle laid-out on a side table to assemble day-after-day. Binge-watching our favorite television series has its place in our lifestyle, too. But we really enjoy family time around the kitchen table and interacting as a family. Board games, worksheets and cards provide hours of interactive conversation and laughs. We were sent Taco vs Burrito and Bold Made to try this fall. Our children are ages 5, 13 and 17 years. Both card games are suitable for both children and adults. Both of these games come in nice, colorful boxes that would make a great stocking stuffer or small thank you gift. Bold Made is an updated version of the family favorite, Old Maid. The deck
Trailheads Quilted Winter Trucker Ponytail Hat Review
Earlier this fall I fell in LOVE with the Trailheads Trailblazer Ponytail Hat. I am a long-time fan of Trailheads products and this ponytail hat was so warm, so versatile and so functional for my time outdoors. I just love it! As I developed my love for that hat, I was since sent the Winter Trucker version. This one is so stylish with the quilted fabric. And it also matches my lined, quilted winter jacket. It matches it perfectly when we've been outside walking the dogs or looking at holiday lights displays. I also really enjoy wearing this version with my multiple layers of running gear. The weather this fall and winter has been all over the board in Wisconsin. And as you can
Trailheads Trailblazer Ponytail Hat for Women Review
I had worked with Trailheads several years ago and STILL enjoy running around in my fleece beanie during the colder months. I have received so many compliments on the fun, bright pattern. But I secretly also like it so much because it is so incredibly comfortable and warm. I have had that hat for years and wash-after-wash it's still going strong. I was recently sent a Trailblazer Ponytail Hat that was specifically designed for women. This one is neutral in color, but the fit and functionality far-exceeded my expectations. The coverage over the ears has already been amazing, as the wind and cooler weather has picked up in October and November. I also absolutely can't say enough about the brim of the hat.
