Go Primal! Sport Mud Review & Giveaway

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I first discovered Primal Sport Mud in my Runner Box last month. I have to admit I was a little skeptical about the product and wondered if it could help me. I had been having some achiness from an inflamed tibial tendon in my shin area and was willing to try anything.

What is Primal Sport Mud? How does it work?

“Primal Sport Mud is a natural alternative for quick recovery. It contains no artificial ingredients, preservatives, scents or stimulants – just extracts from ancient plant matter. This primal organic matter is naturally powerful: it provides a stabilized source of electrolytes and antioxidants that neutralize free radicals. This helps the human body get back into fighting shape, naturally” (Primalsportmud.com)
“When heat is applied to Primal Sport Mud, its jet black color and molecular structure absorb and convert the heat into beneficial infrared energy – which stimulates micro circulation. Improved circulation removes toxins and speeds up recovery”
I decided to give it a “test run”. I applied the “mud” to my shin area and then soaked in a hot tub for 20 minutes. The mud gradually dissolved and didn’t leave any residue at all. The next morning, I did notice the area was feeling less sore. I still wasn’t convinced and needed to test it out a bit more.
Like any brilliant runner, I continued to up my mileage even though I was still having some shin pain. This time I went with the recommended treatment. I applied the Primal Mud to the area, covered with plastic wrap and then applied a heating pad for 20 minutes. It is a thin “mud” that is more the consistency of a cream or lotion. I again noticed a significant lessening of the soreness and tenderness in the area. I continued to use the treatment for a number of weeks. I can honestly say that I do believe I am getting relief of my soreness. This is a product that I will continue to use for myself as part of my recovery regimen. I think of it as a little spa treatment for my muscles.
I needed some other guinea pigs to test it out on so I gave a few samples to my Moms Run This Town group to test out. Here’s what they had to say:
“I have been dealing with sore calves & Achilles tendons for about two weeks. I tried the Primal Mud treatment and felt much more relaxed, less stiff. The day I used  treatment with a heating pad and my residual pain was gone after that. Good stuff!”
“I tried Primal Mud on a sore calf, after a 6 mile run, and loved it. It felt like a mini spa treatment. Seemed to relax my muscle that had been strained from wearing heels and a previous knee surgery. I liked the feeling of warmth vs cold-more soothing.”
(Disclaimer: I was given a free sample of Primal Sport Mud to review. All opinions expressed are my own.)
Interested in trying it out for yourself? I’ve got 2 gift packs to give away which include a 2 oz bottle of Primal Sport Mud, T shirt and string bag. Enter below:

a Rafflecopter giveaway


How do you treat your sore muscles? Ice? Heat? Any tips that work for you?

Ragnar Relay- 20 things I Learned & Loved

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1. I learned.. If you leave the keys to the rental van on the seat and close the door, it locks automatically with the keys inside. Why?? My Ragnar adventure began with roadside assistance literally 10 minutes after leaving Budget.


2. I loved..decorating our vans together. We had so much fun adding our names and pictures and stuffing all of our gear in.

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3. I learned…One of the only hotels in Cumberland, MD has it’s own nifty alarm clock. A freight train goes right by the window every 45 minutes…all night long. Choo! Choo! Yup sleeping the night before a 2 day race is so over rated.

4. I loved…Arriving at the start line and feeling the excitement in the air and knowing I was about to start our team off on their adventure.

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5. I learned…Being runner 1 has it’s bonuses. I was the only one who got to run on a “rugged trail” around the beautiful lake dodging roots, rocks and branches. I was so worried that I was going to trip that I forgot to take pictures of the gorgeous view. Felt pretty bad ass after that leg.

6. I loved…how seamless the exchanges were and how well  marked the routes were. The trail run was slightly longer than advertised. Getting lost was one of my worries pre-race but I quickly learned there was nothing to worry about.

7. I learned…There are no “easy” legs in a Ragnar race.

8. I loved..How our team bonded together to support, encourage and help each other. I feel like I will be friends with these women forever.  It’s hard to articulate the bonds that form while being stuck in a van for 2 days.

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9. I learned…Ragnar is a great opportunity for runners of all different paces and abilities to run together as a team. It doesn’t matter how fast you run or how far you run. We all ran together as a team and we all played a part in the success of our team.

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10. I loved…Running at night for the first time ever with every piece of safety equipment you can think of. I had lots of fun with those knuckle lights. I also made up a really stupid song to the tune of “Safety Dance”. Being so tired makes you very silly indeed.

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11. I learned…if you’ve not had a middle of the night full fat milkshake since college, it’s probably not a good idea to chug one down because you are starving. I will spare you the pics of the 3:00 am porta potty visit. Let’s just say that didn’t go well. I would bring more regular food-one cannot survive on protein bars and gels.


12. I loved…Cheering on my friends and watching them run into the exchanges with huge grins on their faces high fiving everyone in their path.


13. I learned…Your really don’t need more than 40 minutes of sleep to complete a 2 day relay. 40 min of sleep, coffee & twizzlers will do wonders.


14. I loved…How incredibly supportive the other teams were. Every time another van drove by they honked, rang their cow bell and cheered for runners. I felt like I was part of something much bigger than my own team. I never felt alone or scared out there.

15. I learned…Wearing compression socks before, during and after each run really helped keep my legs fresh.


16. I loved…”Running” into the Ragnar mascot with his fun tattoos.


17. I learned…Having a quick shower at the High School exchange can do wonders to wake you up.  Along with a good waterproof mascara & lipgloss and I felt like my old self again.

18. I loved…My impromptu yoga class with this guy. I jumped out of my van, rolled out my mat and joined him. He thought I was an absolute lunatic but that and a little foam rolling was key to my being able to keep moving.


19. I learned…My body is capable of much more than I give myself credit for.

20. I loved….My body is capable of much more than I give myself credit for.

Ragnar-One of the most unforgettable experiences and I would do it again in a heartbeat.


Learned or loved anything interesting during a race or run? Inquiring minds want to know…

Veggie Breakfast Casserole (good enough to fool a meat eater)

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Meatless Monday Button(1)

Tina Muir and I are linking up again today to bring you some more amazing Meatless Dishes. Please feel free to link up yours below & please visit the other great recipes and hostesses pages.

I’ve been focusing on upping my protein at breakfast and also trying not to spend too much time on dishes and cooking. Not always so easy right? Enter the Breakfast Casserole. So easy to make, cut into serving size pieces and then pop in the microwave to eat all week. I pair it with a slice of Ezekiel bread. This week I added in some Beyond Meat Beef Crumbles (Fiesty flavor) for some extra protein. I have no affiliation with them just a product I like! You can use any “veggie crumbles”


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5.0 from 2 reviews
Veggie Breakfast Casserole (good enough to fool a meat eater)
Prep time
Cook time
Total time
A veggie breakfast casserole with a "meat"less pop
Recipe type: Breakfast
  • 1 red and 1 yellow pepper-seeded and diced
  • 1 package mushrooms diced
  • 1 6 oz bag of spinach or kale
  • 1 Cup of Beyond Meat crumbles (optional)
  • 5 eggs and 5 egg whites
  • 1 c of cheddar cheese or ½ c of goat cheese
  • splash of milk
  • salt & pepper to taste
  1. Saute peppers, mushrooms and spinach until softened
  2. Add in frozen meat crumbles and cook and additional 5 min
  3. remove from heat
  4. spray a 9 x 13 dish with non stick spray
  5. Add veggies to dish
  6. Wisk eggs and egg whites with a splash of milk, salt & pepper
  7. pour over veggies
  8. top with cheese
  9. Bake at 350 degrees for approx 35 min or until firm
  10. Remove and cool for 5 min before cutting
  11. Store in individual serving sizes and enjoy

What’s your favorite breakfast? Like to mix it up?


200 must haves for a 200 mile Ragnar Relay-An Overpacker’s Guide

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HI my name is Deborah and I am an Over Packer. Ok training runs are complete, nails are done and nervousness has set in! Ragnar DC is finally here!


Let the packing begin! Here is my list of my 200 must haves:

1 Race bible

1 Team Binder (Our Team Captain did such an amazing job organizing this with all the info we could possibly need)

all legs, runners, paces and times are labelled

all legs, runners, paces and times are labeled

1 sleeping bag

1 pillow

1 roll of TP

1 First aid kit (so complete that I could do minor surgery on someone if needed)

1 pack of tissues

1 trash bag

all of the van supplies then were added to :

1 backpack

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1 mini foam roller

1 yoga mat for post run stretching


1 vest

1 head lamp



2 shoe lights & 2 knuckle lights

1 flashlight

1 LED light

25 glow sticks

Nutrition/hydration (not bringing too much as we will stop often)

3 mini tubs of Peanut butter

4 protein bars

2 shot blocks

4 Emergen C packs

1 bagel

24 twizzlers

48 Hershey kisses (because we deserve them!)

1 case of water (for the whole van)

1 cooler

6 Gatorades

1 reusable water bottle

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1 mini shampoo, 1 mini conditioner, 1 hair brush, 1 deodorant, 1 pack of face wash towelettes, 1 pack of body wipes (Shower Pill)

1 sunscreen, 1 bug spray wipes & dry shampoo (there are lots of photographers out there!)

1 pair of flip flops (for showering)

2 towels


Oh right we have to run too!

2 pairs of running shoes

1 pair of sunglasses

1 fuel belt with 2 bottles

1 running watch & 1 charger

2 charging sticks (to charge phones and watches)

1 phone

1 wallet


Now to the important stuff:

3 running skirts

3 running tops

3 running bras

3  pairs of compression socks

1 rain jacket

1 sweatshirt

3 pairs panties

1 finisher Team Outfit & 1 pair of shorts

2 capris & 2 tees

2 pairs of socks

1 pair of pj’s for the night before

1 magazine

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I fit all of that into ziploc bags labelled with the times of my runs. IMG_3033

Our Team “Moms Do It All Night Long” Finisher outfit


Believe it or not I fit it all into here:


12 friends, 2 vans and a great sense of humor! #RagnarDC here we come!!



Could I possibly have forgotten anything? Please let me know I leave tomorrow!

For some more great Ragnar packing tips please check out my team mate’s “minimalist” list at MCM Mama Runs and Running with Perseverance


A Mezze Trio of Veggie Dips

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Meatless Monday Button(1)

I’m linking up with with Tina Muir to bring you the best Meatless Monday recipes around. Please grab our badge and link up your recipe at the bottom. We’d love to try them!


Today I’m bringing you a Trio of Mezze dips that are so versatile you will find yourself eating them all week on everything. Roasted Red Pepper, Baba Ghanoush & Spicy Chipotle Black Bean-Yum! What’s even better is that they are so easy and quick to whip up you are sure to impress.

5.0 from 2 reviews
Baba Ghanoush
Classic eggplant dip
Recipe type: dips
  • 3-4 baby eggplants
  • 4 Tbl lemon juice
  • ¼ C Tahini
  • 1 Tbl chopped garlic
  • ¼ C Olive Oil
  • kosher salt, pepper to taste
  • handful of flat leaf parsley
  • ½ Tbl cumin
  1. Preheat oven to 375 degrees
  2. Slice eggplant in half vertically and coat eat side with Olive Oil and sprinkle of salt
  3. Roast skin side down for 35-45 min until the inside is soft, allow to cool
  4. Scoop out the inside of the eggplant and discard skin
  5. In a food processor add: eggplant, lemon juice, tahini, garlic, Olive Oil, parsley, cumin, salt & pepper
  6. Pulse until combined to desired consistency
  7. Chill before serving

I made these next 2 dips while the eggplant was cooking in under 15 min using the same food processor for all 3 dips. It’s so easy you won’t believe it.

5.0 from 2 reviews
Spicy Black Bean Chipotle dip
Prep time
Total time
This is a super easy and oh so tasty dip that can be used on anything all week long
Recipe type: dips
  • 1 15 oz can of black beans, drained and rinsed
  • 1 7 oz can of chipotle in Adobo sauce ( if you like spicy add the whole can w sauce for a more mild dip start with half of the can)
  • sprinkle of Olive Oil
  • pepper
  1. Add all ingredients to food processor bowl and pulse until combined

This Roasted Red pepper dip tastes so rich and indulgent but it’s super healthy. I’ve used roasted red peppers from a jar to cut down cooking time. Look for peppers in water not oil.

5.0 from 2 reviews
Roasted Red Pepper Hummus
Prep time
Total time
Easy vegetarian, healthy dip that only tastes indulgent.
Recipe type: dips, vegetarian
Cuisine: vegetarian, dips
  • 1 15 oz can of garbanzo beans, drained and rinsed (to remove some salt)
  • handful of fresh basil
  • 1 Tbl chopped garlic
  • 3 Tbl lemon juice
  • 1 Tbl Olive Oil
  • 12 oz jar of Roasted Red Peppers in water
  • 4 Tbl Parmesean cheese
  • pepper to taste
  1. Add all ingredients to a food processor bowl and pulse to combine. Add pepper or salt to taste.

These dips are so versatile I know you will find yourself using them all week. I put the Black bean and the Red Pepper dip into a tortilla with eggs. All the dips are great on top of a veggie burger or as an afternoon snack with veggies. Pita sandwich with veggies and any of the dips make a perfect lunch. For dinner, why not add some Red Pepper dip to a baked potato-yum!

What would you eat with these dips? Which looks best?

Grab our button, Add your link and please visit the other blogs for tasty recipes (and it’s good manners)

September Coffee Date

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It’s the first Saturday in September so you know what that means…it’s time for our Ultimate Coffee Date with Jill, Lynda & Nikki


So please grab a seat, relax and stay for a while. We have lots to catch up on don’t we?


If we were having coffee I would tell you..I can’t believe it’s September already. August always seems to fly by. When my kids were younger, I couldn’t wait for school to start because lets face it I needed a break. But now that my kids are teens, I am kind of sad that school started. My baby is now a freshman in High School and my daughter is a senior. It makes me sad to know I don’t have much time left with her before she leaves for college.


If we were having coffee I would tell you…I am using September as kind of a tune up month. I felt as though I lost some focus in August. The structure of school will hopefully force me to be more organized in meal planning and making sure I get enough sleep.

If we were having coffee I would tell you…I am excited to start coaching Girls on The Run again in a few weeks. This fall, I am bringing the Girls on Track program (geared towards Middle School girls) to the 6th graders. Many of the girls have done the program for a few years so having a new, more mature curriculum should be great. My friend, Cynthia, agreed to coach with me this year.


If we were having coffee I would tell you…I finally made it back to hot yoga this week after taking the summer off. It was just too hot. I forgot how much I missed it and how great my body feel afterwards. Someone remind me that I said that next summer.

If we were having coffee I would tell you…it’s finally here! My first Ragnar race is this week. I am definitely nervous and very excited. This is way way out of my comfort zone but I know it’s going to be a blast. The no showering and no sleeping will for sure be challenging. I am not a roughing it kind of girl-who knew right?? Some of my BRF’s are on my team and I’m looking for some serious bonding time.

If we were having coffee I would tell you…Our MRTT group has grown so much that I don’t even know half of our members. We are having a big “welcome run” this morning to meet the newbies. We’ve set up pace leaders and bribed them with the promise of breakfast. Sometimes people join and then they are too intimidated to come to the runs. We are trying to meet as many as possible and convince them we’re not crazy! So “Gotta Run”!!


I’ve been blabbing on and on about me so….if we were having coffee what would you tell me?

Friday 5 Crazy Race Day Rituals

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It’s Friday again! Time to link up with the iconic DC Trifecta (Courtney, Mar & Cynthia)


We all have some Race Day rituals that may sound a little wacky to non-runners.


1. We call these our “flat mamas” -our race day outfits all laid out without us in them. We encourage our members to do this the night before a race for 2 reasons. First, it really helps to make sure that you have everything you need when you see it all laid out.  I typically do everything from race bibs to shoes to glasses to water bottles. Secondly, we post our pics on our FB page so the other members can cheer us on.


2. I set 2 alarms-why? I have no idea and I never do this except for when I have a race. I have never slept through an alarm-ever. I never sleep the night before a race whether it is a local 5k or a large half marathon-doesn’t matter I toss and turn all night.


3. I always drink a Gatorade the day before  a race to make sure I am sufficiently hydrated. It’s always been my go to sports drink.

4. Race day breakfast is always peanut butter and jelly on a whole wheat bagel or bread. What’s better than that?!


5. I have to tie my shoes twice with triple knots (no once, not 3x but always 2x) and then I have to go to the porta potty 2 times. So I’ve been known to pee and then get right back in line to do it again.

Wow all of this makes me sound very obsessive compulsive! Races make me so nervous and I start inventing scenarios of dread.


Do you have any wacky Race Day rituals? Tell me it’ll be our little secret!

Getting Ready to Ragnar DC

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Today I am joining up with my friends Erika (MCM Mama Runs) for a round up of great Ragnar links and Coco Running with Perseverance) to chat about our upcoming Ragnar race in Washington, DC next week. Please check out their pages too for lots more info.


Ragnar- What is it?

You and 11 of your craziest friends (or 5 of your crazier friends for an ultra team) pile into two vans and tag team running 200(ish) miles, day and night, relay-style. Only one runner hits the road at a time. Each participant runs three times, with each leg ranging between 3-8 miles and varying in difficulty. So, from the elite runner down to the novice jogger, it’s the perfect race for anyone. (RagnarRelay.com)

So I’ve joined up with 11 of my MRTT mamas (Erika included) to participate in our first Ragnar race together. Our team name is…drumroll…“Moms Do It All Night Long”-cute huh? We will be running 200.5 miles from Cumberland, MD to Washington, DC relay style.

What does Ragnar mean?

Ragnar was a king and hero of early 9th century Scandinavia. He was a conqueror, a wild man, a leader, fearless and free-spirited.*

In much the same way, today’s Ragnarians fulfill their freedom to roam, to explore, to lead, – a free-spirited desire to get out there and experience an outdoor adventure with friends. They traverse beautiful scenery, conquer challenges, and celebrate as a team. They outfit themselves in crazy costumes, deck out their vans and tents and walk away with kick-ass medals, bragging rights and unforgettable stories of this epic adventure!

Who are we? People that seek adventure, love fitness and the outdoors, give moral support to each other at 3 AM, enjoy camaraderie, don’t stop for bad weather, accomplish the amazing – together, aren’t afraid to wear crazy costumes, cheer others on, and ring cowbells to celebrate victories – small and large.

*Actual history may vary from our romanticized version. (RagnarRelay.com)


Why do we do it?

I have no idea what so ever!  Remember when you were in high school and you stayed up all night, wearing pj’s, gossiping about boys and eating junk food?? Well I envision this experience as staying up all night with my girlfriends, wearing running clothes, drinking gatorade and eating GU shots and talking about our kids. Same thing right?!

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I definitely don’t expect much sleeping!

I’ve read a few other posts on what the Ragnar experience will be like but what better way to really hear about it than to ask friends who have recently “survived” one:

From Sue (This Mama Runs for Cupcakes) “Ragnar isn’t a place to PR, you are facing obstacles that most of us aren’t used to, i.e., sleep deprivation, decreased recovery time..have fun with it and take advantage of a low key race where you don’t always have to look at your Garmin!”

From Sarah (MRTT Chapter leader and Ragnar Trail Relay Ambassador) “It’s all about your team mate who’s out on the course. You get lost in cheering on each other and really come together as a team. Having runners of all different levels on your team is an amazing experience. It’s the way running should be!”

Love it! Can’t wait to get out there and have fun with my BRF’s.

The important stuff!

Van decoration and costumes are very important I hear. Having a great van decked out helps others cheer you on and helps the team get into the spirit of things. We’ve got some great decor plans and matching outfits of course. Stay tuned for those in the next post.

Here is a cute one that I saw though:



Right now my biggest worry is having to go to the bathroom in the middle of the night…in the woods…in the middle of nowhere…alone.


So those are the ramblings of a Ragnarian to be.  Next post: packing for a Relay Race

So any packing must haves? Have you done a Ragnar or relay race?



September Tune up-Do you need one too?

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September:  End of summer, start of school, new page in the calendar…


Although January is typically when people assess their goals and make changes in their lives, September is also the perfect time to do an assessment of how your goals are going and decide whether you might need a little “Tune Up” so to speak. Don’t worry I haven’t totally fallen off the wagon or anything. I’ve just been feeling lately that I could use a little “Tune Up”. I’ve let a few things slip this summer that I plan to refocus on.



I typically exercise 6 times a week with one day of rest. Usually that consists of 3 days of running, 2-3 days of strength training and some sort of cardio (biking, spinning, elliptical, swimming) and 1 day of yoga. This summer however, my frequency has remained constant but I think my intensity has waned a bit. This has been especially true this August where I felt a little rushed to get things in and perhaps have not dedicated myself the way I normally do.



I am pretty good about stretching, icing and rest days especially since my stress fracture last winter. Part of my recovery regimen includes hot yoga once a week. But I realized the other day that I hadn’t been to yoga all summer! I went last weekend and remembered how much I love it and how great I feel afterwards.  Why did I miss class all summer? Is that why my hip flexors and IT bands have been tight?


I had some lofty goals of getting a lot more sleep this summer. During the school year, we get up around 6 as my kids are out the door before 7. I planned to log in lots more sleep during the summer but instead I stayed up late watching dumb tv shows and playing around on Pinterest. LOL! Tomorrow brings another 6 am wake up so it’s time to start going to bed earlier and remembering how good it feels to get a good night’s sleep.


For the most part, I eat a well balanced, vegetarian diet all of the time. Where I’ve been slacking a little is meal planning. I like to plan out my meals for at least 3 days. I haven’t been so good with that the past month and have been improvising at the last minute. I need to go back to my staples-preparing and eating my Breakfast Casserole again. Planning my meals out better and having the ingredients in stock. I was so good about my lemon water in the morning and that sort of fell apart as well. Whew! Got that off of my chest.


So just as you might take your car in for a “Tune Up” to check the tires, add fluids and make sure it’s prepped for winter, I invite you to join me in a September Tune up for your body. Assess what’s working and what could use a little tweaking. #Refocus #Restart

So tell me-Are you in need of a September Tune Up as well?


Indian Spiced Cauliflower “Steaks”-Meatless Monday

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Meatless Monday Button(1)

So excited for our first Official Meatless Monday Linkup! Please join me and Tina Muir by adding in your Meatless dish to link at the bottom. Can’t wait to check out all of your great recipes!

I’ve been playing around with this Cauliflower recipe and it’s finally ready to share with you all. The Indian spices give it a great satisfying flavor that you’re whole family will love. It goes really well with couscous or rice. The leftovers make for a great lunch the next day.It’s very easy to prepare and you probably have most of the ingredients on hand. Hope you like it!


5.0 from 2 reviews
Indian Spiced Cauliflower Steaks-Meatless Monday
Prep time
Cook time
Total time
Vegetarian, Vegan, GF, low fat, low carb, low calorie
Recipe type: Meatless Main dish or side
Serves: 2-4
  • 1-2 Cauliflower heads
  • Olive Oil-for coating
  • ¼ tsp coriander
  • ¼ tsp cumin
  • ½ tsp smoked paprika
  • ½ tsp curry (spicy or mild to taste)
  • sprinkle of cinnamon, salt & pepper
  1. Pre heat oven to 450 degrees
  2. Rinse cauliflower and remove stem carefully so as not to break the head
  3. Slice into appox. ½ inch "steaks"
  4. Place onto baking sheet
  5. Coat both sides with olive oil, salt and pepper
  6. Combine spices to create rub
  7. Gently rub onto steaks on both sides
  8. Bake for about 10-12 min gently flip the steaks and cook an additional 10-12 min until browned
  9. Serve atop rice or couscous & enjoy!