RunFit MKE

We’ve been a little MIA on socials lately, but are coming out of hibernation for a VERY important day.

Today, we wish our fearless leader, Coach Karen, HAPPY BIRTHDAY!!!

The time, energy and care she pours into her clients and their programs is unmatched; the RunFit community would quite literally not exist without her.

Karen is on vacation through next week and won’t be at the gym, so let’s give her that same energy and show her some love in the comments!!

HAPPY BIRTHDAY, KAREN!!! 🎉🎂🥳🎈🎊🎁

Who needs Medal Monday when you can have Medal Wednesday??? (Coach Karen is slacking on social this week!) 🥇

We have a very special man to celebrate this week. Dan M has truly committed himself to his health this past year, and part of that commitment included getting back to running.

He’s thrown down on a few 5Ks in recent months, but over the weekend he ratcheted it up a notch and completed the Racing Sausages 10k!

Dan and his beautiful wife Leslie, like so many of our clients, help make the RunFit community the family it is.

Congrats Dan! And thanks for putting that Chorizo in his place! 👏🏻 👏🏻

Coach Kia here this week for what are we Wednesday!

This week I’m focusing on getting organized. After a week off from work last week, I had some time to recharge and also consider how I can best optimize my time.

For me, I work best when I get all of my “to do’s” out of my head and on paper. If they stay swimming in my mind, I ultimately drop the ball on a few things… which is less than ideal, right! So this week’s goal is to commit to staying focused and organized so all the balls being juggled stay in the air.

How do you like to stay organized? Let us know in the comments!!

Happy Friday, RunFit Community! I’m please to report that we have (almost) made it to the weekend after a very… uh…hectic (?) week! We challenge you to get outside away from the noise and enjoy the great outdoors this weekend! Looking for something to do? Here are some of our recommendations:

🥬 Head to South Shore Farmer’s Market, or any market you wish. Pick up some fresh, locally grown produce and sample a food you’ve never tried.

🌮 Break out the grill and host a few of your friends for a casual dinner party. Margaritas and Chef Mark Bittman’s Carne Asada Tacos sound pretty perfect right about now!

🌿 Take a short ride out to the Lapham Peak Unit of the Kettle Moraine State Park and enjoy its 17 miles of loop trails… you’ll feel far away from the bustle of the city.

🏖️ Grab a book, go to a beach and sink your toes in the sand.

Whatever you do, we hope you will find a way to bring a little peace into your life while enjoying fresh air and sunshine!

It’s Coach Karen here with this week’s “What are We Wednesday.” Today I am going to share what I am supplementing with to help me sustain lean muscle mass, and improve athletic performance. 💪🏻

Creatine has long been regarded as a supplement used by body builders who are looking to add bulk to their frames. In actuality, it is an extremely beneficial supplement for healthy individuals looking to ✔️ build and maintain lean mass, ✔️improve muscular endurance, ✔️increase strength and power, and ✔️decrease recovery time.

Excitingly, new research also suggests that Creatine can assist with cognitive function and improving mental health conditions, including depression, anxiety, and PTSD! 🧠

I’m a big fan of the Creatine from Momentous. Momentous has a team of professionals with expertise spanning from the Department of Defense to NFL players to neurology experts. Their products go through rigorous testing to ensure they are safe, effective and made without additives or fillers.

** Creatine is a naturally produced amino acid that plays a vital role in cellular energy production. However, as with any supplement, you should speak with your health care provider to see if it is right for you. Those who have diminished kidney function, liver disease or high blood pressure should avoid taking Creatine.***

Today marks my first official long run of a training season in which I’m preparing to run a Half Marathon as part of Team TTT (This Time Tomorrow). I’m doing this in honor of my friend Peter, who moved on from his battle with brain cancer at the way-to-young age of 33 and is now running free and fast in the Heavens.
This Time Tomorrow raises funds to donate directly to local residents who are shouldering the financial burdens of cancer treatments. Through their Random Acts of Kindness Program, they show up with much needed funds without notice and when people need help the most. Please consider donating to support my fundraising efforts! Thank you in advance!!!!

TEAM Berenson Help This Time Tomorrow Inc. reach their goal by donating or sharing with your friends.

PSA Milwaukee runners! (And residents 🙃)

As we all know, the RNC will be starting this weekend. There are various sections of the city that will have restricted access.

Set yourself up for success and be sure you check your running route before you head out! There’s nothing more mentally defeating than having to pivot mid run and end up being over or under your mileage for the day.

Happy running!!

Curious about protein?

Coach Kia breaks down this remarkable macronutrient and how much you actually need in her latest blog.

PLUS 5 of her favorite recipes!

https://www.runfitmke.com/blog/5-recipes-to-help-you-reach-your-protein-goal

5 Recipes To Help You Hit Your Protein Goal — RunFit MKE Protein is crucial for muscle development and maintenance, hormone regulation, and bone health. What’s more, most of us don’t get enough of it, so our bodies are left to break down muscle tissue to make up for the deficit. Check out our blog to learn how much protein you need, and get your hands...

THANK YOU!!!

…to all of our amazing clients. You have so many options when it comes to Personal Training, Running Coaching, Nutrition Coaching, and Menopause Coaching, but you’ve chosen us and we are SO honored.

Your drive and dedication to your health fills our cup, and we wouldn’t be able to do what we love without you.

So thank you for trusting us with your health and fitness. Thank you for choosing to spend your early mornings and afternoon post work hours with us.

We couldn’t be more grateful 🥰

Now get out there and go crush those workouts!!

This weekend we are cheering on RunFit Athlete, Leslie, as she runs in the Hoffman Estates Stars & Stripes Half Marathon!

You have the whole RunFit community cheering you on, go out there and rock it!!

We will celebrate Peter on Monday. For those whose lives he touched… ❤️

Obituary information for Peter J. Jarosz View Peter J. Jarosz's obituary, contribute to their memorial, see their funeral service details, and more.

Milwaukees best kept secret: RunFit PERSONAL TRAINING!!

Though we LOVE running, strength training is one of our specialties that we ROCK at. Whether you’re training for an event, looking for more strength and stamina in your everyday life, or in your “off season” we’ve got a program for you.

Each strength program is tailored to your specific needs and goals and we’re here to support and guide you along the way with proper form and encouragement.

Hit that link in our bio to learn more and schedule your consult! 💪🏻💪🏻

It is with broken hearts that we share with our RunFit Community that Coach Peter passed away on Monday after a brave battle with Glioblastoma.

It took us a couple of days to pull our thoughts together and post this news. Pete was a kind man, great coach, and true friend who we loved dearly. He showed us all what courage, humility and perseverance looked like, and inspired us daily. He lived life BIG and dreamed even bigger.

In Pete’s memory, we encourage you to do something he would have done in the face of adversity. Lace up your shoes and get outside for a long walk or even longer run. Consider all of the opportunities this world affords you, and go after your dreams. Make new friends and learn new trades. And as you go, share a kind smile and face the world with an open heart.

We will forever be changed for the better for having you in our lives, Pete. May God bless you. We love you! ❤️

It’s Medal Monday and man do we have two amazing runners to celebrate.

Julie K and Margaux both battled through wind, rain and chilly temps at Grandma’s Marathon on Saturday and still finished fast and strong! They earned those medals long ago during training but finally received them after their difficult victory lap!!

Let’s show them some 👏🏻👏🏻👏🏻 in the comments!!

Pssst…. It’s Coach Karen here with top secret information (not really). Tomorrow, Monday the 24th, is Coach Kia’s Birthday!!!!! 🥳
She really loves grand gestures and a LOT of attention (not really) so let’s pile it on!!! 🤩
In all seriousness, we are so blessed to have her in our lives and her birthday is a great day to celebrate her. Please join me in wishing her a very happy birthday and year to come!!! ❤️🩷❤️🩷❤️ Live you girl!

Join us in cheering on our very own Coach Margaux and Julie K as they head to Duluth Minnesota this weekend to race in Grandma’s Marathon! 👏🏻👏🏻

These two ladies absolutely crushed their training programs this spring and are more than ready for the challenge of 26.2. We can’t wait to see them donning their hard earned medals tomorrow! Go get it girls- tomorrow is your victory lap!!! 🏅🏅

“My humanity is bound up in yours, for we can only be human together." - Desmond Tutu

Happy Juneteenth Day! ❤️💛💚

Farmer’s Market Season has arrived and it’s the perfect time to take a break from large produce departments at grocery stores and instead turn to seasonal fruits and vegetables grown by our local farmers! 🥕🫐🥬

If you are looking for a little inspiration for what to make with your farmer’s market finds, look no further. We rely on the expertise of Sylvia Fountaine, author of “Feast at Home,” to help us create delicious, healthy meals in minutes. Check out our blog and get ready to feast!

https://www.runfitmke.com/blog/the-joy-of-farmers-markets

Feasting at Home Kia Schroeder Karen Eleanor Berenson

Summer Cooking with Farmers Market Finds — RunFit MKE It’s finally Farmers Market Season! Before you head to your local market this weekend, take a peek at one of our favorite blogs for inspiration on how to turn farmers market finds into delicious, fresh summer meals!

You know that feeling you get when the humidity is high and the air conditioning feels soooo good, so you decide to push your run off? Us either! And when it is race day you have no choice in the matter so you show up and throw down, just like our Medal Monday celebrants did!

Congratulations to Amy G and Leslie SP who threw down some seriously fast times at the Lighthouse 10 Miler on Saturday! Both women finished feeling strong and fast and were SO happy with their times. And THAT you cannot beat!

Please give them some love as they certainly deserve it! 🤘🏻

Coach Kia here for What Are We Wednesday!

We all know I’m a strength training girly and cardio is not my jam. BUT, that doesn’t mean that it can be skipped! Cardiovascular exercise is needed to help keep your heart and circulatory system healthy. Now that the weather here in Milwaukee is improving, I’m getting some extra walks in by walking to and from work! My go to’s for high intensity bouts are the Peloton Bike, or one of our Woodway’s for treadmill sprints. For longer duration, lower effort cardio exercise Cleo and I love to get out of the city for a good hike in a local state or county park.

The intensity and duration of cardiovascular exercise can look different for both men and women depending on age, training goal, stage of life, etc…

If you’re not sure where to start or what would be best for you, give us a shout!!

It’s Medal Monday and RunFitters were BUSY this weekend!

First up is Nicole who ran the Wabash Half Marathon on Saturday as a part of her training for Chicago this fall. Way to go, Nicole!!

Next up is Carlos, who you may recognize from a couple weeks ago when he ran the Ottawa Marathon. Well he turned around and cranked out the Bank of America Half Marathon in Chicago yesterday as he begins to ramp up for the Berlin Marathon later this fall.

Last, but certainly not least is Rosalie! She also ran the Bank of America Half in Chicago on Sunday and it was her third race in just 3 weeks! Phew! She’ll now be shifting her focus to training for the Chicago Marathon in October.

Keep your eyes peeled for these three later this year as they will be doing amazing things! Let’s show them some love in the comments 👏🏻👏🏻👏🏻

Good luck to our RunFitters who are taking on the Wabash Half Marathon in Indiana tomorrow! May the wind be at your back, may your legs feel light, and may you pass all the racers who took off way to fast at the start 😈! Happy Racing!!!

Happy Global Running Day, a worldwide celebration of running that encourages people of all ages and abilities to get moving! This day plays an important role, reminding us of the positives that running can offer to our physical and mental health and the power of unification. Let's run together on Global Running Day to celebrate our love of running and take strides toward healthier and more active lives.

What inspires you to get out and run???

Medal Monday is here and it doesn’t disappoint! This week we celebrate three members of our community who are sure to inspire you to get after your week! 🏅

First, a HUGE congratulations to Ryan H, who absolutely destroyed his very first marathon, finishing in a blazing 3:33:36 at the San Diego Marathon on Sunday. 🤩 Coach Amy is not surprised as Ryan had a super consistent training season. We can’t wait to see what he has ahead of him!

Next up, a massively impressive performance by Ian A., who completed the Spartan Ultra in Bozeman, Montana this weekend. What’s harder than a 50K ultra race? One that includes 60 obstacles at high altitude while traversing the Bridger Ridge! 🤯 Insanely cool, Ian! We hope you can move again soon!

Finally, we celebrate a community icon, Barb M., who completed her millionth half marathon at Milwaukee’s very own Hometown Half Marathon. 🥳 Barb is a force of nature and her accomplishments are beyond incredible!

Please join us as we raise a glass of LMNT and toast these incredible athletes!

Muscle protein synthesis is the process of producing new muscle protein (aka building muscle 💪🏻)!

Heavy weight and resistance training stimulate this process to occur post workout and it reaches its peak about 24hrs post workout. That’s said, it is SUPER important to consume a protein rich meal or shake (about 20-40g) within 30-60 minutes post workout. Wait any longer than this and the process will be blunted and you won’t get the maximum benefit from all your hard work!

What are your favorite post workout snacks?! Let us know in the comments below ⬇️

Coach Kia here for What Are We Wednesday!

I’m going to share with you something I’ve been adding to the end of my workouts the last few months and it’s called Parasympathetic Breathing.

Workouts put your body into a high stress state and it’s common that your body stays there if you don’t intentionally bring it back down.

Parasympathetic breathing helps to bring your body out of high stress states and promotes recovery, among other things, immediately after your workout.

After your next workout find a comfortable spot where you can lay on the floor with your back flat, arms relaxed at your sides, and resting your legs on a chair or bench (as shown in the photo). Set a timer for 3-5 minutes and focus on taking deep breaths and just relax. I find box breathing to be helpful as it gives me something to focus on by counting the number of seconds to each step. Inhale through the nose for 4, hold for 4, exhale through your mouth completely emptying your lungs for 4, hold empty for 4 and repeat!

If you take the time this is guaranteed to switch that parasympathetic nervous system on and help your body recover so it can be ready for whatever you have planned next! (**NOTE: this is NOT the time to scroll social media or catch up on emails. Close your eyes, breath, and RELAX**)

When you gotta go, you gotta GO!! Am I right?!

If you’re a Milwaukee runner, Coach Karen has got your hook up on any mid-run pit stops you might need.

Check it out before you head out on your next run!

https://www.runfitmke.com/blog/d8yxvoykgnx5wmzy10erpwhh3o9bzb

WHEN YA GOTTA GO, YA GOTTA GO: PLACES TO “GO” IN MILWAUKEE — RunFit MKE Let’s chat, shall we? Anyone who has run long enough will tell you that there are days when you’re out on a run and won’t be able to hold it. And when you are training for distance races, using public restrooms becomes a necessity.  Last year I developed irritable bowel syndrome (IBS) aft...

Happy Memorial Day! We would like to take a moment to remember and thank those who served in our armed forces and sacrificed their lives to protect our freedom 🇺🇸

We also have a few Medal Monday shout outs!

First up, Coach Karen and Barb participated in the Cedarburg Half Marathon on Saturday. It was a beautiful morning for a race and both ladies brought home a strong finish!

Next up is Carlos, brought home a PR at the Ottawa Marathon ! Carlos worked with Coach Karen for his race training and put in some long miles during this cold and rainy Wisconsin Spring. All that hard work paid off this weekend!!

Good luck to everyone racing this weekend, especially those participating in the Cedarburg Half Marathon, and Sugar Badger 50M, 50k and Half!!

We’d also like to give a special shout out to all the warriors who are attempting The Murph Challenge 2024! “The Murph” is a workout that includes a 1 mile run, 100 pull ups, 200 push ups, 300 squats, and another 1 mile run, all while wearing a 20lb vest or body armor. The Challenge honors LT. Michael Patrick Murphy, a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the United States Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal and the Purple Heart. To learn more about Lt. Murphy and the challenge, visit www.themurphchallenge.com. 🇺🇸