Core Work Tabata

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This week’s Tabata is all about the core!  Inspired by Tyler’s current favorite workouts!

20 seconds squat jumps, 10 second break.
20 seconds v-ups, 10 second break.
20 seconds mountain climbers, 10 second break.
20 seconds plank, 10 second break.

Repeat for a total of 4 minutes.

Run Tabata, Run!

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5 - Nicole Run Snow

Nicole helped us out with a very simple Tabata that will kick your butt! 

20 seconds sprint, 10 second break.
20 seconds sprint, 10 second break.
20 seconds sprint, 10 second break.
20 seconds sprint, 10 second break.
Repeat for a total of 4 minutes.

More on LLS, TNT & Blood Cancer

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10 - Nicole Fundraising Page Image

(Nicole pictured with her Uncle Richie, whom she runs in honor of for TNT)

The mission of The Leukemia & Lymphoma Society (LLS) is: Cure leukemia, lymphoma, Hodgkin’s disease and myeloma, and improve the quality of life of patients and their families.

LLS is the world’s largest voluntary health agency dedicated to blood cancer. LLS funds lifesaving blood cancer research around the world and provides free information and support services.

Our Key Priorities will ensure that: The Leukemia & Lymphoma Society helps blood cancer patients live better, longer lives.

Team in Training (TNT) is a 3-5 month program in which participants achieve/exceed a fundraising commitment in support of the LLS’s Mission while training for an endurance event of their choice (within Team In Training’s offerings). Training program includes coaching, training plan, clinics, and group training sessions. We also offer guaranteed race entry, Pre-race inspiration dinner and travel to the participant’s selected event including airfare and hotel (where applicable). TNT is the opportunity to make your athletic goals a reality while giving back to the cancer community.

September is actually Blood Cancer Awareness Month:

1.    Every three minutes, someone in the U.S. is diagnosed and there are few (if any) means of preventing or screening early.

2.    In 1964, a child’s chance of surviving acute lymphoblastic leukemia (ALL), the most common form of childhood leukemia, was 3%. Today about 90% of children survive.

3.    Since the early 1960s, the survival rates for many blood cancer patients have doubled, tripled or even quadrupled thanks to research and access to better treatments.

4.    Nearly 40 percent of new cancer therapies approved by the FDA between 2000 and 2013 were first approved for blood cancer patients.

5.    Multi-drug chemotherapy and stem cell transplantation was first successfully developed for blood cancer patients.

Last year alone, LLS invested nearly $80 million in cutting-edge research – bringing the total to more than $1 billion spent to advance cancer therapies and save lives. Yet, despite this progress, more than one third of blood cancer patients still do not survive five years after their diagnosis.

Currently, LLS-funded research teams at multiple institutions are testing different approaches to activate the immune system to kill cancer cells. They helped advance an antibody therapy that helps boost the immune system to attack cancer cells in patients with lymphoma and chronic lymphocytic leukemia (CLL), and are working to advance new FDA-approved targeted therapies to treat patients with CLL and other B-cell cancers.  Our goal is to raise $300,000 in 30 days to celebrate.

Q&A with Nicole Spano

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9 - Nicole Seattle TNT Medals

Fundraising Info/Accomplishments

Nicole has run 5 marathons and 13 half marathons since she began running in January of 2011.  She has also raised over $10k for the Leukemia and Lymphoma society and her next race with the charity will be in Alaska which she is currently fundraising for.  You can donate to Nicole’s next race at her fundraising page, which is currently up in the “Guest Info” section of our blog on our website!

A wonderful quote from Nicole’s Page on why she runs:

“I run because I can. I run to help find a cure. I run because too many people I know and love have had to fight this horrible illness. My goal is to be a part in making it a thing of the past.

I invite you to join me in my fight to wipe out cancer. Your donation will help fund treatments that save lives every day; like immnuotherapies that use a person’s own immune system to kill cancer. You may not know it, but every single donation helps save a life with breakthrough therapies such as these.

My personal hero is Uncle Rich, who lost is battle on December 19, 2012. He is the reason I began running and the main reason I continue to run. He was a very special person in my life- always laughing, smiling, and ready to have fun. I will continue to honor his memory by running for him.

Please make a donation in support of my efforts with Team In Training and help get us all closer to a world without blood cancers.

I am so beyond grateful for all of your support as I continue on this journey! I am very blessed to have so many wonderful people in my life!”

*Additionally, we hope to have Nicole sell raffle tickets at our 50th Episode/1st Anniversary Celebration, which is another great opportunity to do your part in donating to the Leukemia and Lymphoma Society to help us all take another step towards eradicating this horrible illness!

Nicole was kind enough to answer a bunch of questions for us!  As aspiring runners, we were very excited to hear more from her.  Follow along with the live taped show! 

12 - Nicole Seattle Group Finish Medals


How did running change your view of life?

Tell us more about how you went from never running and not being athletic to running your first half marathon!

We know it seems cliché but true and we have seen it first hand ourselves, it’s obvious that you can accomplish anything you can put your mind to – have you seen others like yourself accomplish this feet?

What was one of your most memorable running moments?

Tell us about the race itself and how you stay fueled.

What is your advice for beginner runners who are inspired today to go out and train for a marathon?

What type of gear to you recommend for runners?  Does it vary based on mileage?

We noticed in a few of your pictures that you wear knee protection, do you recommend this for all runners, or do you yourself have sensitive knees?

What other type of gadgets do you recommend for a smooth run and safety? (Body Glide!)

What do you think holds some people back from either starting running or going further as a runner?

How much has running with Team in Training and for a cause like LLS helped you to push through when you may have otherwise given up?

We know a friend told you about Team in Training, was it easy to sign up and get started with them?

Is Team in Training anywhere?

We have learned what Team in Training does to help to aid in supporting and funding cancer research.  To your understanding how much do the funds raised and support shown not only help the cause, but inspire and motivate the athletes?

Fundraising can be very intimidating, what if you don’t have a huge financial support behind you?

Your friend Paul told us to ask you about your pancake/egg/waffle breakfasts after your morning runs and you shared with us about your after race “food tours”, can you tell us more about the social aspect of Team in Training?

You told us about your trip to Seattle in June for your last marathon, can you share more about this experience and the types of events that individuals can participate in as a member of Team in Training?  What was the NYC Marathon like, we have images of you & your team from both events!

Finally, tell us what’s next for you on your journey and what people can expect as you fund-raise & prepare for your Alaska event!


18 - Contact Image

Donate to Nicole’s Page /Join Team in Training!

As we said, Nicole’s info is already up in the “Guest Info” section of our blog on our website, but here is the info as well.  You can donate to Nicole’s Team in Training Page, you can learn more about Team in Training or you can email Nicole for more Team in Training or running info!

A Giant Slice of Hoboken

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Now everyone knows at this point that if your favorite cheat is pizza, you are instantly Lisa’s best friend.

Nicole’s cheat this week is pizza from Benny Tudino’s in Hoboken – named “Home of the Largest Slice” these pizza slices are like the size of your head.

The photo below does the size of the slice absolutely no justice.  Guess you’ll just have to go to Hoboken and see for yourself!

Benny Tudinos

Overnight Oats!

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recipe rundown

Nicole makes these overnight oats for her post run breakfasts!

Nicole’s Overnight Oats Recipe

Recipe of the Week

Overnight Oats:

1/3 cup oatmeal
1/3 cup unsweetened almond milk
1/4 cup fat free yogurt
1 tb chia seeds
1/4 scoop of Dream protein powder (vanilla is my fave)
1 tb PB2
1/2 cup berries
Mix in bowl. Put contents into mason jar or any air tight container. Refrigerate overnight. Oats are ready in the am!

To hitlist or not to hitlist?

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1 - Nicole Run1

Nicole preferred to not share song this week and she had good reasons for it!

Being a marathon runner, she had to learn to run without music due to the fact that some regulations for some marathons require the runners to run without headphones in for safety purposes – whether an emergency happens behind you, weather conditions deteriorate and they make announcements to shut down the run, etc. This makes pretty perfect sense to us but we’ll need to really learn how to get ourselves pumped and in a zone without music, that’s for sure! Obviously, it can be done!

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