Bluegrass BAMR Podcast Episode 17: “Don’t Be Defined by Your Obstacles; Overcome Them” with Kristi Roach



kristi roach


E 17: “Don’t Be Defined by Your Obstacles; Overcome Them” with Kristi Roach


It is Urban Bourbon race week here in Louisville!  In this episode, Stephanie sits down with Kristi Roach, a fellow Urban Bourbonite to talk about her running journey, which she found “accidentally” after a break-up.  She found running was a great way to claim time for herself and then found a running community with Fleet Feet Louisville.  Now, she runs because she was told she would not be able to do it by the medical community.
What most people don’t realize is that Kristi was diagnosed with Gastroparesis and subsequently, Dysautonomia at a young age.  These diagnoses require Kristi to approach running in a completely different way than most runners, which includes a permanent IV and TPN nutrition solution.  Despite these challenges, Kristi maintains a positive attitude and supports so many other runners in the local running community.  Her story will definitely inspire you to live life with no excuses!
Show Notes
Learn more about Dysautonomia at Dysautonomia International 

Taking cross-training to a new level with Aftershokz Xtrainerz

Disclaimer: I received the Aftershokz Xtrainerz to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out to review, find, and write race reviews!

I am writing this review as I transfer MP3 music from my laptop to my new waterproof headphones. Yep, you read that right! Aftershokz actually took it to a level I never could have imagined with the new Xtrainerz (pronounced Cross-Trainers).

You can see my unboxing video here.  


The Xtrainerz is similar to the previous versions of Aftershokz headphones you may be used to; I have both the Titanium and Trekz Air models. I do virtually everything with these, including run, take conference calls and listen to music synced from my phone.  These versions all use the bone conduction technology that helps them to deliver quality audio sent through the cheekbones into the inner ears. This technology allows for the eardrums to remain open, which allows me to hear my surroundings well all while listening to tunes. Each model is lightweight and flexible, allowing for maximum comfort and durability.

How the Xtrainzer is different is the game-changer- the headphones are not blue tooth capable but are actually a waterproof MP3 design. I can download up to 4 GB of music, podcasts, etc to the headphones and viola-I don’t have to have any other device with me.  BONUS, the headphones can be completely submerged in water (fresh or salt) up to 6 feet for two hours.


My first test of these was in my home. When I unboxed them, they were already charged and had some songs downloaded so that I could immediately listen! It was immediately clear that the sound was premium.  I connected them to my laptop and easily did a drag and drop of MP3 audio files to the device…super easy!  I played around with the buttons, using the manual to make sure I knew how to manipulate the music.  There are only 4 buttons and they are placed smartly on the headphones for easy access. I then packed them in my swim bag and off I went to the local lap lanes.

Once I figured out how to get the headphones on under my swim cap, I hit the mode button on the headphones to “Swimming Mode” and jumped into the deep end of the pool. My head was immediately submerged into the cool water, and then I heard it. The sound of music coming through my headphones, crisp and sharp.  It was surreal!  I swam several hundred meters, most of them in awe.  I cannot get over how great the audio sounds, even during backstroke. I had a huge smile on my face but realize now what I sight I probably was…ducking my head up and down below the surface of the water…splashing…backstroking half lengths of the lane, and doing flip turns over and over.

Read more here on “How to Wear Xtrainzer” from Aftershokz

I also used my Xtrainerz for a timed 10K race that Saturday. I don’t always listen to music during races, but I thought I would give it a try. It was interesting because I never had to worry about losing my connection in a crowded race thanks to the MP3 capability AND I didn’t’ have to worry about clipping/attaching an extra device to me to get the playlist I wanted.

I would definitely recommend these headphones for swimming, cycling, lifting weights, etc. The fact that they are waterproof is highly desirable for many people of all activity levels, including those who perspire heavily.

You can learn more about Aftershokz Xtrainerz at

Use code BRBUNDLE for $50 OFF the Endurance Bundle at

See what my fellow BibRave Pros had to say about these amazing headphones:







Lisa Marie


The Bluegrass BAMR Podcast – Episode 13: “Find Your Community” with Kaitlin Buchanan

BB Episode 11 (1)


The Bluegrass BAMR Podcast – Episode 13: “Find Your Community” with Kaitlin Buchanan


Kaitlin joins the Bluegrass BAMR in the latest episode-Lucky Number 13! Kaitlin is currently expecting her second child and is an avid runner and badass stroller mom.  In our local running community, you can find her at Feet Fleet runs and Moms Run This Town events, always wearing a big smile!  In this episode, we chat about several topics, including the importance of finding a running community that fits you and we hear about her motivation for running her first marathon, the Flying Pig!  No matter where you are in your running journey, Kaitlin’s story will inspire you.

Show Notes

Find Kaitlin on Instagram

Fleet Feet

Urban Bourbon Half Marathon

Flying Pig Marathon

Moms/She Run This Town

Pushing Boundaries with Science in Sport Gel – A Product Review

“Disclaimer: I received SiS isotonic gels to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out to review, find, and write race reviews!”

If you read my previous blog post, you know I had an Instagram contest going on to give away 2 6-packs of Science in Sport Energy Gel.  Congratulations to the winners of that giveaway @Januaryrunr11 and @samoorebrown!  I hope you enjoy your 6-pack.

sis giveaway

Now for the review of the product.  Honestly, I didn’t feel sold on the idea of an energy gel that did not require water intake.  I primarily use gels or gel blocks on longish runs and for marathons and I realize the need to take the appropriate amount of water with those products.  Science in Sport shipped me a generous supply of 4 types of gels:

My first sample was the Apple Isotonic Gel. The flavor was pretty light, not sour, and the consistency was like a melted down applesauce or jello cup.  I liked the idea of not having to take water with these.  I followed the instructions on the box and used them for my first run and I definitely did not feel fatigued during or after the run. The gels did not bother my stomach at all!  I feel like these could be very useful for long runs and ultra runs where I have more trouble swallowing thick gels or real food towards the later stages of the race. The pouches are easy to store in my pack, too.

I then tried both of the energy gels later in the week on different runs.  These you have to take with water. The flavor of both was mild, although I preferred the Salted Strawberry flavor over the Lemon + Mint.  The consistency of these is much thinner than the Apple Isotonic Gel.

Last, but not least, was the Expresso flavored caffeinated gels. These really pack a  punch! I can see me using these before early morning runs (instead of drinking coffee) and also in the last half of long runs/races for a little kick.

I took some samples to friends in my running group to try.  Several said they liked the flavors but there were mixed reviews on the consistency.

I was able to train with them and use them during the Rock N Roll Half Marathon in Chicago this weekend.  And, much to my happiness, SIS was on course for this race! I took 3 gels over the course of the race and let me tell you, they were lifesavers.  Race morning was around 78 degrees but the humidity was high, making the forecast for the heat index a hot one.  Let me just say, this was by far the hottest race I have run in a while and I really felt like the SIS helped me power through. Bonus: I didn’t have to take water with it, so I timed my nutrition around the water stops.  Double Bonus: It was so hot, I really didn’t want to eat anything, but the gels went down nice and smooth and set well on my stomach.  I ended up running that half marathon right at a 2:05, which was not my desired pace but definitely made me push my boundaries- and SIS Isotonic gels were there to help me do it!

Personally, I feel like if the product works well for you, then over time the consistency will grow on you! In summary:


  • Product is in easy to carry pouches
  • Easy to take and digest
  • Nice, subtle flavor
  • Most SIS Products are suitable for vegans and people with serious allergens (see more here).
  • Great value


  • Pouches are larger than most gels I am used to carrying
  • Pouches can be difficult to open
  • Some people may not like the consistency


If you are ready to try Science in Sport products visit and use code TRYSIS25 for 25% OFF your order today.



You don’t have to just take my word for it, you can see other reviews from my fellow BibRave Pros here:

Christine N. –
Jessica Rudd –
Andrea –
Becky C. –
Jenn S:
Kim G –
Alastair –
Lissa N. –
Ben W. –


The Bluegrass BAMR Podcast: Episode 8

BB Episode 8


Episode 8: “Keep Moving Forward” with Donna Yurt Giovenco, RDN, LD, CN, ACSM-CPT

In Episode 8, Stephanie chats with Donna Giovenco, RDN, LD, CN, ACSM-CPT.  Donna has an amazing running resume that includes earning a BQ and completing Ironman.  We find out more about how Donna started running and what running has brought to her life, including great friends, her husband and an attitude that inspires new and seasoned runners alike!  Donna has some great advice for new runners who might be hearing their inner critic and she shares how she has been able to deal with her own inner critic to achieve her goals. You do not want to miss this health enthusiast’s inspirational words of wisdom.

Show Notes

Donna’s blog (and social media account) page



The Bluegrass BAMR Podcast: Episode 7 – “Don’t Overthink It” with Abby Auger



BB Episode 7


The Bluegrass BAMR Podcast: Episode 7 – “Don’t Overthink It” with Abby Auger

Get to know Abbi Auger in this episode! Abbi is an Ironman, Ultrarunner, Achilles Athlete and all-around BAMR.  Hear more about Abbi’s running journey, including how she balances training with life, advice she gives new runners, as well as her take on living with Bechet’s disease.  Abbi has a contagious spirit and is always willing to help motivate her fellow athletes. We hope you benefit from her take on running, and life in general, which is: “Don’t Overthink It’.


Click here now: or find it anywhere you listen to your podcasts.

Episode 2: Firsts with Allison Reid – Listen to the Bluegrass BAMR podcast now.


Bluegrassbamr block podcast 2

In this episode, I sit down to chat with Allison Reid, co-leader of Moms Run This Town/She Runs This Town in Louisville, KY and one of my best running friends (BRF). We discuss “firsts” in running journeys, as well as lessons learned in training. If you are a busy parent training for a “first” race, there are great tips and insight from Allison in this episode.  Click here to listen now!


Show notes:

Learn more about the Louisville Chapter of Moms Run This Town/She Runs This Town here.  You can request to join our private Facebook group here.

Visit the National Moms Run This Town site here.


My podcast is LIVE!

Bluegrassbamr block podcast

I did it! My podcast is now live.  GULP.  I am so excited…and nervous. Listen in and let me know what you think!

The Bluegrass BAMR podcast is really a way to share stories of amazing women runners and the people that support them. I feel that there are so many amazing stories about women runners in Kentucky and my goal is to help share these stories to inspire and motivate others.

I plan on interviewing lots of runners, not all of them identify as women! The old saying, “It takes a village…” applies to runners also. So, sit back, relax and listen. I hope you find as much joy and inspiration in these stories as I do!

You can listen and subscribe now at this link:

Aftershokz Operation #GiveGoodVibes is a Success!

Disclaimer: I received a pair of Aftershokz Trekz Air headphones to review and a pair of Aftershokz Titanium headphones to gift to a friend as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out to review find and write race reviews!”

I was so proud to have the opportunity to be a part of the recent Aftershokz #GiveGoodVibes campaign.  I was first introduced to these amazing bone conduction wireless headphones about two years ago. My husband gifted me a pair of Titanium headphones for Christmas. I could not believe the sound quality, it was amazing –the bone conduction technology allows you to hear without obstructing the ear! I felt much more confident listening to music while I ran solo and I knew my hearing was much better off with these than the old pair I was using.

Let’s not forget, while Aftershokz sent a pair of Air Trekz for me to try out, they also sent me a pair of the Titanium to gift to a friend as part of their #GiveGoodVibes campaign. how amazing is that?!  Now, who was I going to gift the other pair to…? That was the big question. I have so many wonderful friends that love running and did not have these!


So small and lightweight! Loving my Air Trekz!

After thinking loooonng and hard, I decided to gift the Titanium headphones to one of my best friends, Jill.  She was training for her first trail half marathon and was working really hard to meet her goals. Jill is a very selfless person. She is a preschool teacher with two young children and her husband travels for work, which causes her to get really creative in finding the time to train for races. She does not have a good pair of headphones that are lightweight and safe for running. She is one of those moms that goes without things she wants to give her children, family and friends things that they need. She was a perfect candidate!

So, I decided to surprise her with the headphones at her trail race! I was also signed up to run the race. We traveled down together with our husbands to the race. I watched her run with joy at this race, despite the horrible, muddy course we had to endure due to the heavy rainfall that month. She persevered and finished the race when some people decided not to even show up to start due to the weather-she did amazing! After we received our medals and cleaned up, I gifted her a card telling her how proud I was of her and gave her the headphones. She was shocked! I could not film this due to the poor cell phone service at our cabin, but the look on her face was priceless.

We now are both happy owners of Aftershozk. I am so grateful for this opportunity to give back to a great friend and runner! I highly recommend these headphones to runners but really anyone looking for a way to use headphones that are safe for your hearing and conducive to high-quality sound experience.


Check out these other fun #GiveGoodVibes stories from my fellow Bib Rave Pros!

With Purpose and Kindness  


Jenna Runs


Running for Every Mother.

It is hard to believe that just over a week ago I ran the TCS New York City Marathon. I am still in awe of that experience (you can read my full recap here soon). Even more amazing is the fact that I was able to run as part of an amazing charity team: Team Every Mother Counts. Thanks to the generous support of so many, I was able to meet my fundraising goal and have an amazing purpose for running of this race. Runners always talk about their “why” and for the NYC Marathon, my why was every mother.

I was so humbled to have some amazing running friends support me for an interview with the Louisville Courier-Journal as well to tell my story:

Kentucky mom runs to fight maternal deaths after near-tragic pregnancy

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