Episode 242 – Shannon from BadAss Fitness

The RunRunLive Podcast Episode 242 – Shannon from BadAss Fitness



Show intro by:

Cuban Running Girl – ‘The Cuban Running Crisis’ http://cubanrunningcrisis.blogspot.com/

RunRunLive – Podcast Intro



Hello and welcome to the New Orleans edition of the RunRunLive Podcast Coming to you ‘live’ from the InterContinental Hotel just a few steps from Canal Street, here I am, talking with you again, instead of strolling down to the Café’ du Monde for a Benet and coffee.  Sugar and Caffeine that most delectable of minor vice combinations at the break of dawn.

This is Chris your host, this is episode 242, and we have a great show for you today.  I talk with Shannon who is a fitness instructor and she explains the current trends in working out  I think you’ll like it because she has a noticeable passion for what she does. We have entries from Sarb and Anne as well as a surprise or two from my twisted sub-conscious.

For new listeners, this is not the marathon training podcast, this is episode 242 and we long ago transcended nipple taping and interval workouts to a higher level of discourse.  Deal with it.

I was nicely surprised to see a few of my friends did go and register as users on my website www.runrunlive.com.  It’s great to see you using those listening skills and then taking positive action!

It’s just past 6:00 AM.  I rolled out at 5:00 and got a workout in.  Strangely enough the workout room here is on the roof essentially, the 15th floor.  And the pool is up there too.  But there is free coffee in the lobby and all is copasetic.

I’m just on a maintenance workout plan as I wait for the nurse to queue me up for the sonic meat tenderizer treatment on my foot.  I have been running a little and I can tell 2 -3 miles easy is about the limit for my foot.  These short jaunts in the woods make my friend Buddy very happy.  He’s like a puppy when the weather gets cool and the leaves begin to turn their violent tunes as they slip into the senescence of winter.

I got back in from London last Friday and tried to go for a run.  It was awful.  Jet lag really smacks the crap out of you.

Saturday Coach Jeff had me do a Time Trial ride.  He said ‘Zone 5, don’t be afraid to use the gears’.  I pedaled Fuji-san out to the rail trail, dropped it into the big gear and gave it all I had for a 3 mile out and back.  Looking at the data I was up in the 150’s for HR, which is zone 5 for me and I reached 26-27 MPH, which is moving right along for the Fuji.

The gearing on the Fuji is, umm… ‘custom’.  Like the shoe companies, the bike companies do their best to obsolete old models and move you into new models.  They don’t make the parts for my old bike anymore.  It’s got a new cassette that requires a spacer and the crank has been changed from the original 2-ring to a 3 ring.  This makes shifting a bit of an art form but we have spent a lot of time together and we are comfortable with each other.

On Sunday I was supposed to do a longish Zone 3 ride.  When I got out on the road I noticed my front wheel had a bit of a wobble in it and made a metal note to tighten the spokes when I got back.  I guess the Newtonian energy of pushing the old timer up to 26 mph the day before had stressed it a little.

Before I could get back I stopped at a stop sign on the trail and heard that metallic twang of a spoke giving up the ghost.  I made it home but I need to see if I can replace the spoke or it’s time for a new wheel.  The good news is that bike parts are cheap this time of year!

When you travel you fall into a different rhythm.  It’s not a bad rhythm, just different, more complex.  But look around you, everything has a cycle, a rhythm.  The world is an intricate dance of different frequencies interacting.

See that wheel spinning ‘round? That means it’s time…

Time to get on with this show!

Audio clips in this episode:

Dr. Sarb’s Wellness blog – http://completecoach.wordpress.com/

Dr Sarb Johal Psychologist, Writer, Runner, Coach


RunRunLive » Audio Products » MidPackersLament » The Mid-Packer’s Lament Audio Book


It took me a few months…but I kept at it and now can present to you The Mid-Packer’s Lament Audio book.  This is ~50 running stories read into audio by the author (me) and ends up being 6-8 hours of audio.

The Mid-Packer’s Lament is a series of short stories on long distance running, racing and the human comedy inherent in all sports enthusiasts.  This is the perfect book for runners and wannabe runners.  There are stories about training, eating, special places and special races.  There are stories about the accidental athlete in all of us and the stupid things we do for even amateur endeavors.  Whether you are a weekend mid-pack runner or a competitive club runner, you’ll find something thought provoking and amusing that you can relate to in the Mid-Packer’s Lament.

Hope you enjoy consuming it as much as I enjoyed recording it!

Ciao, thanks, and I’ll see you out there.



Skits, commercials and parodies in this episode:

Story time:

The Dead Frontier – A zombie story – http://www.runrunlive.com/the-dead-frontier

Equipment Check:

Featured Interview:

Badass Fitness


Badass Fitness CEO

Shannon’s full time job is in marketing and PR, but her full-time passion is fitness. In the early mornings and evenings, Shannon works as an ACE-certified group fitness instructor, leading more than  a dozen boot camps, group cycling, TRX and core classes and personal training sessions at multiple facilities in North Florida.

Through her company and blog of the same name, Badass Fitness, Shannon aims to build a “Badass Army” of fitness recruits. Shannon’s weekly blog, launched in November 2010, now draws readers from across the country and overseas who turn to her for guidance and inspiration on exercise, recipes, motivation and overall wellness. Shannon also spreads the fitness message as a FitFluential Ambassador and freelance writer for publications including Women’s Running and Tallahassee Magazine.

Shannon’s students affectionately call her one part “drill sergeant,” one part “fitness mama,” a nod to her ability to balance challenging classes and high expectations with motherly encouragement and motivation. Her students know that Shannon just wants them to give it their 110 percent – whatever that is – and that when they do, she is there cheering them on.


Badass Fitness CEO


Quick Tip:

Ann’s Segment –“I’m not Crying” – http://www.annsrunningcommentary.com/?p=1304


Ok my funky friends you have gotten your groove on and shaken, or is it shook?, your booty through the end of yet another RunRunLive Podcast episode 242 in the can.

Next week I’m hoping to Corral Will whose book was one of the books I read last week.  Will’s book is a novel about ultra-running.  It’s a bit of an alternate past piece about the Western States but it’s great fun  and I’ll be  interested to talk to him about the birthing process.

I also read a book about a novelist who decides to hike the Appalachian Trail.  He gets about 3 weeks in before he decides to ‘selectively’ hike sections of the trail to get ‘a feel’ for it.  When I started reading it I thought, ‘this sounds cool’ and ‘I could do this’.  I even wrote in the margins at one point “this guy’s a wimp (although I used a different noun), I could run this is 100 days!”

But, after reading through the whole experience, it doesn’t sound like fun at all.  It sounds on par with 3 months in Solzenitchen’s gulag.  I’d love to do something big like that at some point.  Maybe when the kids get out of college and I have less weight on  my shoulders!

Make sure to go over to my site runrunlive.com and register so I have your email address.  I seriously don’t know what my next project will be, but I’ll do something.  Something that challenges me and something with the risk of failure but the unfettered chance of success.  If you’re on my email list you may see some surveys in your inbox as I look to crowd source some advice and opinion.

Here’s a piece that came to me this week as I sat sipping coffee in a coffee shop on Canal Street watching the people walk by and thinking about the creative spark.

It’s interesting that this piece and the zombie piece at the beginning literality fell out of my brain onto the page this week with no premeditation. They appeared and I wrote them down.  The creative process is baffling to me.  I wish I knew how to better harness it.  There’s something patently inefficient about waiting with pen poised for inspiration to strike.

On the Music in words – http://www.runrunlive.com/on-the-music-of-words

You may have noticed that the music tonight all came from the ‘Funk’ genre.  I was in Walmart this weekend and I bought some of those $5 CD’s from the giant bins, one of which was the best of Parliament, hate it or love it those guys had fun with their music.  So…let’s see if you can run with a jiggle in your bootaye..This is from HookSlide and it’s called “FunkBus”, it’s just over 4 minutes long, enjoy. See you next week.


Great news my running friends – my book of running stories “The Mid-Packer’s Lament” is now available in Kindle format at the Kindle store on Amazon.com!  Just search on “Mid-Pack”.  It’s a bargain at an easy $5 and all proceeds go towards supporting the underfunded pension plan of the retired cleaning staff at the RunRunLive world headquarters. I recently got a kindle myself and I love it.  It does reading very well.

The Mid-Packer’s Lament is a series of short stories on long distance running, racing and the human comedy inherent in all sports enthusiasts.  This is the perfect book for runners and wannabe runners.  There are stories about training, eating, special places and special races.  There are stories about the accidental athlete in all of us and the stupid things we do for even amateur endeavors.  Whether you are a weekend mid-pack runner or a competitive club runner, you’ll find something thought provoking and amusing that you can relate to in the Mid-Packer’s Lament.


From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley.  Please support the starving, socially minded artists sampled herein by purchasing some!

Songs sampled from Podsafe:



Outro music:


Outro Artists Bio:

Standard Links:







Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&qid=1228687012&sr=8-1

Mid-Packer’s Lament E-book

Mid-Packer’s Guide to the Galaxy E-Book

Dial in number for RunRunLive is – 206-339-7804

Chris Russelllives and trains in suburban Massachusetts with his family and Border collie Buddy.  Chris is the author of “The Mid-Packer’s Lament”, and “The Mid-Packer’s Guide to the Galaxy”, short stories on running, racing, and the human comedy of the mid-pack.  Chris writes the Runnerati Blog at www.runnerati.com.  Chris’ Podcast, RunRunLive is available on iTunes and at www.runrunlive.com. Chris also writes for CoolRunning.com (Active.com) and is a member of the Squannacook River Runners and the Goon Squad.

Email me at cyktrussell at Gmail dot com

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