Black Girls RUN!

In business the year is divided into 4 quarters occurring in 3 month intervals.  So every 3 months businesses will review things like profits, losses, expenses, etc. If you begin to think about your health in this way than April 1st is the perfect time to review any wellness goals you may have set for 2015.  What accomplishments have you achieved during this “1st quarter” (Jan.-Mar), what areas do you need to improve on as you go into the “2nd quarter”(Apr.-Jun.)?  

If you started strong on January 1 but fizzled out somewhere around February 15th now is the perfect time to assess and recommit.  Don’t let 3 more months pass by, as you will just be further away from the motivation and excitement you had going into the new year.  Start small, identify 2-3 goals that are challenging yet attainable.  For example commit to exercising 3 days per week for at least 30 minutes each day.  Find someone who is also on the path to wellness, share your goals and progress with them.  This will be your accountability partner, they will provide encouragement on the days you just don’t feel like going to the gym and be your biggest cheerleader as you start to reach your goals.  You should be able to find this person through local Black Girls Run chapters or a simple post to your social media accounts.  Your accountability partner does not have to be local but it is helpful for those days that you may need to literally have someone drag you out of bed.  If all else fails consider investing in a trainer or health coach.  This person will provide accountability, education, skilled instruction and because you are invested financially you are more likely to follow through with the services. If you complete your quarterly wellness report and find yourself doing great then pat yourself on the back. Review your goals, find out if there are areas that you could stretch even further on (such as portion control, increasing your weekly run totals, taking a few seconds off your PR, etc.)  and use that momentum to jump into the “2nd quarter” full steam ahead. Reviewing your goals every three months will allow you to see how close you are to achieving your overall goals and give you momentum to make it through the year.  If you do happen to find yourself off track just know that mistakes are more easily fixed the earlier they are identified.  You don’t want to go into January 2016 upset about goals you didn't achieve in 2015. ------------------
Latisha W. Corpening is a Holistic Health Therapist using her experience as a Licensed Professional Counselor (LPC) and Licensed Clinical Addiction Specialist (LCAS) to assist her clients in achieving a lifestyle of balance and holistic wellness. 
Latisha W. Corpening, MA

To be a champion, you have to eat like one. And to get maximum results, proper nutrition for exercise is imperative. Whether you are a frequent walker, weekend warrior or preparing for your next marathon training hard can get you far, but nutrition can take you the rest of the way. Pure maple syrup from Canada is an all-natural energy booster and sugar alternative that can help provide nutrition before, during and after exercise.

For several recipes and more tips on exercise nutrition, view this brochure (PDF).

Why Maple Syrup?

Maple syrup is a 100% natural energy source, providing you with simple carbohydrates that are easily broken down by the body into glucose and used for fuel during exercise. Because maple syrup is unprocessed, it contains beneficial vitamins and minerals, including manganese, riboflavin, zinc and potassium. These vitamins and minerals combined with simple carbohydrates of pure maple syrup will help provide added nutrition to an exercise program.

Maple Nutrition Chart

Pre-Exercise Nutrition

Maple syrup gives the energy burst needed to power through your exercise regimen. Maple syrup contains 54 different antioxidant compounds, which protect our cells from oxidative damage caused by free radicals from intense physical exercise.

Try It Out! 

Below are a few of my favorite recipes!

Maple and Date Muffins

hese homemade muffins are low in fat but high in carbohydrates – the perfect combination to give your body the fuel it needs for that big race or hard core gym session.


  • 1 cup oat bran
  • 1 cup fat-free plain Greek yogurt
  • 3/4 cupbran flakes
  • 3/4 cup all-purpose flour
  • 1/2 cup whole wheat flour
  • 1/3 cup chopped dates
  • 1 teaspoon baking soda
  • 1/2 teaspoon cinnamon
  • 1/4 cup pure maple syrup from Canada
  • 1/4 cup canola oil
  • 1/4 cup water
  • 1 egg


Preheat oven to 350 °F. Line a muffin tin with 12 paper or silicone muffin liners. In a medium bowl, combine the oat bran with the yogurt and let sit while preparing the other ingredients. In a medium bowl, combine bran flakes, both types of flour, dates, baking soda and cinnamon. In a small bowl, whisk together the maple syrup, oil, water and egg; add to the oat bran and yogurt mixture. Stir in flour mixture just until combined. Spoon into muffin liners. Bake for 15 to 18 minutes or until a toothpick inserted into the muffin center comes out clean. Remove the muffins from the tin and cool on a wire rack.

Number of servings (yield): 12 muffins

Calories: 160

Type: Breakfast

Maple Energy Squares

When you are not working out, it’s still important to eat whole, natural ingredients for on-the-go energy to help keep you fueled throughout the day. Maple energy squares provide whole, natural ingredients for on-the-go energy to help keep you fueled throughout the day. They contain a mix of simple carbohydrates from the maple syrup to give you a quick energy boost, with complex carbohydrates, protein, fiber, plus vitamins and minerals to keep you going for the long haul.


  • 1/2 cup quick-cooking oats
  • 1/2 cup non-fat dry milk
  • 1/2 cup toasted sunflower seeds
  • 1/3 cup all-purpose flour
  • 2/3 cup pure maple syrup
  • 2 large eggs
  • 1/2 cup dried blueberries or cranberries
  • 1/2 cup chopped dried apricots
  • 1/2 cup sliced almonds
  • 1/2 cup shredded coconut


Preheat oven to 350° F. Spray a 9 x 9-inch baking pan with cooking spray. In a food processor, combine oats, dry milk, sunflower seeds, flour, maple syrup and eggs. Puree until almost smooth, about 10 seconds. Stir in blueberries, apricots and almonds. Turn into prepared pan. Sprinkle with coconut. Bake 20 to 25 minutes or until edges are golden brown and bars are set.

Number of servings (yield): 16 squares

Calories: 300

Type: Breakfast


OaklandLOGOWe’re taking over the Oakland Marathon and we’re giving two ladies the opportunity to run for FREE.



These two ladies won a free entry into the Oakland Marathon race.

Stay tuned for more ways to run with the BGR! Crew and don't forget to check out our national race meetup calendar.

Run with Black Girls RUN!

at the Oakland Marathon on March 22

Untitled3 Untitled1 Black Girls RUN! is ready to takeover the Oakland Marathon!! Voted “Best Marathon” in the Pacific West region by the readers of Competitor magazine in 2013 the Oakland Running Festival is proud to return to the city March 22nd for the 6th annual race. Votes for the “best of” are tabulated online for the annual reader survey, and readers must fill in their selections, rather than choosing from a list of options. Typically, more than 5,000 readers vote in the categories that range from products to events and services. “We’re extremely proud of this significant recognition,” said Lee Corrigan, President of CSE. “The event was only established in 2010, and when one takes into consideration some of the long-standing events on the West Coast, this award speaks volumes about the race experience we have delivered and to the phenomenal civic pride exhibited by Oakland’s residents since the Oakland Running Festival’s inception. Our fantastic runner registration to date for 2015 also confirms we have built this event with a winning foundation.” This year’s registration is pacing ahead compared to this time last year. Race officials anticipate a field size of 12,000 runners for this year’s Oakland Running Festival which is scheduled for March 22nd.Untitled2 Corrigan says that in addition to health benefits for participants, Oakland area businesses and charities have profited as well. In its first five years, the event has generated an estimated $12 million in economic impact for the city of Oakland and close to $1 million for local charities. The Oakland Marathon is one of Black Girls RUN!'s national race meetups! To learn more visit To register for the Oakland Marathon visit



We’re taking over the Oakland Running Festival and we’re giving three ladies the opportunity to run for FREE! Enter your name and email address below for a chance to win a free entry into the Oakland Running Festival. Contest ends on Sunday, March 1, 2015 at 11:59pm EST. Three winners will be announced on Monday, March 2, 2015.

Please note: If you have already registered for the Oakland Running Festival you will not receive a refund in order to use the free entry, however, you are eligible to gift the entry to one person of your choosing. 

rock-n-roll-marathon-series-480 BGRConciergeBanner._WHITEBACKGROUND

We're taking over Rock 'n Roll D.C. and we're giving two ladies the opportunity to roll like a VIP!

Congratulations to:

Felicia Ziegler & Jennifer Alexander

These two ladies won a free entry into the Rock n' Roll D.C. race and free access to Black Girls RUN! Concierge

There's still time to roll with the BGR! Crew! Registration is still open for Rock 'n' Roll - DC and Black Girls RUN! Concierge! Register today!!  


BGRConciergeBanner._WHITEBACKGROUND We're taking over Rock 'n Roll D.C. and we're giving two ladies the opportunity to roll like a VIP! Enter your name and email address below for a chance to win a free entry into the Rock n' Roll D.C. race and free access to Black Girls RUN! Concierge. Contest ends on Monday, February 23, 2015 at 11:59pm EST. Two winners will be announced on Tuesday, February 24, 2015. Please note: If you have already registered for Rock 'n' Roll D.C. or Black Girls RUN! Concierge you will not receive a refund in order to use the free entry or free access to Black Girls RUN! Concierge. However, you are eligible to gift both to one person of your choosing. 

Cool Runnings

Sponsored Content by Competitor Group

[caption id="attachment_70528" align="aligncenter" width="500"]Photo: Bruce Wodder Photo: Bruce Wodder[/caption]

Running in the colder weather is no easy feat. Sometimes it’s challenge enough finding the motivation to tie up those laces, let alone having to consider the chilly air that greets you when you open the door. Thankfully for us at Rock ‘n’ Roll DC Marathon & Half Marathon Presented by CareFirst, our event falls in early springtime, when the sun peaks out and the beautiful cherry blossoms have begun to bloom. cherry blossoms DC But we get it, we need to train beforehand, so brave the cold we must! Here are 6 cool tips to keep you warm and prepared to kick butt:
  1. Write it down. When you write down your intentions to train you begin to focus on the goal. You hold yourself more accountable and are less likely to look for excuses to back out.
  2. Layer up. The best way to regulate your temperature as you run is by having multiple layers that you can remove as you warm up. Base layers should be moisture wicking, mid-layers insulating and outer layers lightweight and windproof.
  3. Choose your shoes. Think about where you plan to run. Trail running shoes are best for inconsistent or rugged surfaces while road running shoes need to have plenty of tread for wet or icy conditions.
  4. Have a plan… and a backup! Make sure you tell someone where you plan to run and never be out of reach of shelter in case the weather turns. Have an alternate route or an indoor workout planned ahead of time to ensure there's no backing out if Plan A is not possible.
  5. Drink up. Don’t be fooled - just because it’s cold doesn’t mean we need less water. Drink water after any workout and throughout the rest of the day.
  6. Play it safe. Make sure you can be seen. Reflective and high visibility gear is a must for running in the dark. And as always, listen to your body – if something doesn’t feel right, head indoors and check it out.
We look forward to rocking with you in DC on March 14 where we can celebrate all your hard work and winter training! Rock ‘n’ Roll DC Marathon & ½ Marathon presented by CareFirst is on March 14th and is the only marathon course that runs entirely within the District of Columbia. The event also features a 5K and for the first time this year participants can take the #DC2MX challenge and run Rock ‘n’ Roll DC and Rock ‘n’ Roll Mexico City in the same weekend. 

New Fitness Tracker Alert: MIRA

By Toni Carey (@toni_carey/@blackgirlsrun)


I'm a tech junkie and with the onslaught of running watches and fitness trackers, I'm in total fitness tracker overload. After losing my Fitbit, I'm in the market for a new way to keep track of my daily activity. And choosing just one is tough. Now, I could go the typical route, but I'm much more interested in how company's are disguising these trackers a as beautiful jewelry that you can wear all day everyday. Because really, my running life and business life are completely blurred. One of which is Mira. Gold_SingleMira is a stylish, lightweight bracelet that surrounds a detachable tracker that tracks your steps, calories, distance and elevation. The tracker works with our app to give you a complete picture of your routine, send you tips to keep you moving and help you make the most of every healthy moment – even if that’s just a few minutes a day. But don't run out and buy it just yet. One it's not on the market yet and two, they've offered me an opportunity to test it. Stayed tuned for more as I put it to the test! To learn more you can always check out their website at
By Damaris Roulette (@1MrsRoulette) So many diet programs out there, so many opinions as to what one should and should not eat. For me, wellness comes first. Then from there, I choose what should be on my plate. Now, today I had it all figured out, baked pork chops, fresh green beans, and mashed potatoes. The day waned, the chops were defrosting in the fridge and dinner was a wrap, in my head that is. A stop at the post office deflated me of most of my energy. The line stretched to Alaska! Well, almost! That kind of hope and patience, I wasn’t endowed with. Scratch that errand. Energy running low, it wasn’t long before the mashed potatoes plan was scratched from the list. Ramen noodles sounded strangely yummy right about then. A quick run back home to get ready for a 4 o’clock meeting and a stint at the amazing Austin traffic killed the pig. And the farmer could hold on to the green beans till tomorrow…. Some dinner plans remain just that –plans. Some people have a schedule, complete with an Excel spreadsheet smack on the refrigerator or an app for that. I try to plan ahead. But really, I go with what I crave. Moderation is my key. And I do not beat myself up for ingesting gluten when others swear it is the root of all diseases. I should see a little more green on my plate today, but today I was allergic to anything leafy. Maybe tomorrow. I have this love relationship with food.  I browse the fresh foods section for hours, I pull recipes from Facebook, and I bring Pintrest to my kitchen just to experience a new realm with nature’s crop. I bake too, but every once in a while, I order through the drive-through window. My choices are not ideal all the time. Sometimes, convenience overpowers my better judgment. But it balances out with bunny days of carrot cravings, goat days of leafy salads, and even fruity days of Fuji apples with peanut butter dip! So don’t judge me if you see me hogging on that slice of Cheesecake Factory sinfully delicious cheesecake; It might be my birthday. Don’t judge me when you see me crunching down celery. It might be my snack before my lasagna is ready. What is on my plate is not always what should be. But I am well. I don’t ascribe to Adkins, Jenny Craig, Nutrisystem, or any formal diet program and neither do I judge those who are. Be happy, and enjoy your choices as long as they nourish your body right. Listen to your doctor, know your cholesterol levels, the good and the bad. (My pipes have a way of building up clog, doctor said. So I am overly conscious of that). Balance it all with a fitness regimen, whatever your passion. May you have the kind of relationship I have with food –joyful and blissful. Damaris Roulette is a proud member of BGR - Austin Chapter. Nurse, teacher, wife, and new(ish) runner, she likes to write on varying topics. Check out her natural hair blog and her life ramblings on
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