Snack Trap Queen?

You’ve got to watch out for a snack trap or you’ll get trapped!  Here’s what you need to know to avoid The Snack Trap:

1. Calories Count. Even when you’re snacking on “healthy” food, you’ve got to keep track of how many calories that you’re taking in. Almonds are healthy, but if you down 800 extra calories of them you’ll quickly gain weight. If you didn’t know, that’s a big handful of almonds.

2. Fill Up on Protein & Fat. A lot of well-meaning people are still afraid of fat. They think that if their snack is high in fat then it will end up on their body as fat. This is simply not true. Healthy fat, such as avocado or almonds, is a wonderful thing to snack on as it fills you up and keeps you full longer. Just keep snack trap 1 in mind.

3. Eat for your Goal. Sugar is an awful thing to snack on when belly fat reduction is your goal. Sugar is a catalyst for fat storage, so avoid any snack that contains sugar. This means eat a boiled egg instead of an orange. Oranges aren’t bad at all, but if your goal is abs, you’d better eat like it.

4. Don’t Be Fooled By 100-Calorie Packs. A popular marketing technique is to package junk food into 100-calorie packs. These could be crackers, cookies, chips…basically any guilty snack food you could think of. The premise is that since you’re only eating 100 calories, the snack is healthy. While it’s true that it’s healthier than eating a whole bag/box of the junk, you need to avoid the trap of eating several 100-calorie junk packs. Isn’t that the same thing as eating the big bag/box?

5. Use The ‘Is It Real’ Test. As a rule of thumb, you should use the “Is it real?” test when deciding if a snack is worth eating. The test goes like this: If your snack can go bad, then it’s good for you. If your snack can’t go bad, then you should eat it sparingly. The idea is to eat fresh, real foods that are unprocessed and wholesome. These real foods are naturally filled with fiber, vitamins, and minerals and will assist you in achieving your fitness goals. Here’s my example: The majority of my meals are fresh meats & vegetables, but I do eat 1 protein bar a day. Although protein bars are tasty & high protein, they are still processed, and should be kept to a minimum (i.e. 1 processed snack = 1 protein bar).

6. Avoid Refined Carbohydrates. Processed and refined carbohydrates make up the bulk of popular snack foods. Take a look around the snack aisle at the grocery store and you will see that most packaged snacks are made with refined carbohydrates. When your goal is to lose weight, then eating refined carbs will work against you. If you only take one tip away from this article, let it be to remove refined carb-based snacks from your life. This single change could very well recharge your weight loss. What’s left to snack on? Fresh vegetables!

Now you know how to NOT fall for snack traps. You’ve got the tools to eat in a healthy way that will not derail your fitness goals.

Remember that exercise plays a huge part in toning & shaping your body so that you won’t be a bag of saggy brittle bones.

Contact me today to get started on a results-driven exercise program! I look forward to hearing from you!



Winning Reasons to Wake Up & Workout Early

For a rare few, mornings are the best time of the day. The birds are chirping, the sun is rising, and the new day is invigorating. For the rest of the world, however, pushing out of bed and into the world of consciousness is no easy task. However, if you’ve wanted to take your lifestyle to the next level of healthiness, the snooze button needs to go.

Wondering why you should kick your snooze button to the curb and get a jump on your workout first thing in the morning? Here are 7 solid reasons…

Reason #1 To Workout in the AM: You’re in a Healthy Headspace

When the first thing you do with your day is exercise, it does something to your mental state. Instead of thoughtlessly taking a bite of high-carb, high-sugar, low-energy food during the day, you’re very conscious about what you put into your body. After all, you woke up early to get this body in tip-top shape. No reason to waste your early-morning routine. On top of better food choices, you’re more likely to find opportunities to take a quick walk during the day when you start your day out right.

Reason #2 To Workout in the AM: You’ll Need Less Caffeine

Feel like you spend most of your morning traveling from your desk to the coffee machine? Get up earlier and work out and watch your need for liquid energy decrease. Sure, you may still enjoy a cup or two—you may even need a cup while you get workout ready, but getting it in early in the morning will give you an added boost of energy and mental clarity that will last the entire day.

Reason #3 To Workout in the AM: You’ll Have Privacy

Spend much time working out at lunchtime or after work, and you know how frustrating it is to wait around for a weight machine or treadmill at the gym. Instead of wasting wait time, use every minute to burn more calories by being ahead of everyone else. As an added perk, you won’t have to avoid that guy who always wants to talk when you’re trying to focus on your exercise.

Reason #4 To Workout in the AM: You’re Ready for Work

On top of being more health-minded, you’ll find yourself feeling more confident after an early-morning workout. Big client flying in for a meeting? No problem. You just conquered a pre-dawn workout, showered all your sweat off, and ate a healthy, protein-rich breakfast. That little meeting is no problem.

Reason #5 To Workout in the AM: Nighttime Is Your Social Time

When Friday or evenings roll around, your family and friends aren’t always understanding of your workout routines. They beg and they plead with you to skip your workout (just this once!) so you can join them for a party or a night on the town. Unless you are extremely focused, with a high level of commitment, eventually, you’re quilted into doing as they wish. Put together enough of those non-exercise evenings and your commitment is in trouble. Workout early in the morning, on the other hand, and you can have your workout and be social in the evenings, too!

Reason #6 To Workout in the AM: You’ll Stick with It

Nighttime fun isn’t the only reason you skip exercise. In fact, more often than not, a late night at the office or taking the kids to practice does take priority over your routine. So if you want to meet your goals, get started on your routine in the morning, before your day gets started on you!

Reason #7 To Workout in the AM: Your Body Thanks You

There are a lot of things that have to go right in your body to feel well and perform at your peak. You can help regulate a number of these processes by waking up at the same time each day and working out early. In fact, even if you’re not a morning person right now, within a few weeks of exercising in the morning, you will likely find yourself waking up earlier and feeling energized every day of the week, which enables you to do well when working out or—on your off day(s), have fruitful mornings even when not working out.

Call or email me today to find out what morning times I have available – let’s get you into the best shape of your life together!

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Sneaky Office Workout

You may think the 30 minutes you spend every other day working out is enough to keep you trim and healthy, but it’s not. If you want overall good health, you need to eat well and find windows of exercising opportunity every day—not just during your scheduled workouts.

How can you squeeze in a little exercise when most of your hours are spent sitting at a desk, meeting in the conference room, and preparing for big presentations? Read on to find out when you can squeeze in exercise and how to do it.

1. On the Way to Work. To start your day with a smidgen of calorie-burning exercise, you may need to wake up a few minutes earlier than usual. Not to get in a workout before tossing on your power suit, but rather so you’ll have time to torch a few calories on the way to work. To shed some calories before clocking in, you have a number of options depending on your situation. You can bike or walk to work, stand instead of sit on the train (standing burns more calories than sitting!), or park your car at the far end of the parking lot so you get to walk farther to reach your office. And of course, once you get to your building, take the stairs, and why not request a standing desk from your boss/HR?

2. When Doing Mindless Tasks. Admit it: everything you do at work doesn’t require an amazing amount of brainpower. Take advantage of the easy tasks by multitasking with some exercise. The easiest option is to flex and squeeze your body. From your glutes and your abs to your pecs and thighs, you can get rid of a few calories by simply flexing them as you work. As you grow accustomed to the flexing, you may find it to be a great way to work your way through a long, difficult meeting. You may even be able to casually walk the room during a meeting or conference call.

3. Every Time You Finish a Task. When you first get to work, make a to-do list. This will help keep you on track and will also set you up for exercise points. Each time you cross a task off your list, give yourself an opportunity for exercise point. This could be walking a lap around the office, standing up and doing a couple quick stretches, or closing your office door and knocking out a dozen squats or push ups. Know what your exercise points of the day will be and go for it.

4. When You Need to Communicate. Helpful as email may be, there is a way to communicate with your colleagues that actually keeps your body moving. Getting out of your seat and walking to your coworker’s office to talk things through. Have to make a few phone calls? Stand up as you talk or better yet, pace back and forth during the conversation. It works!

5. At the Top of the Hour. A great way to sneak a little calorie burning into your routine is to get up every hour. And your exercising doesn’t need to be super intense. All you need to do is stand up. Do this for five minutes, eight times a day, and you will drop 100 calories a day! That’s right—all you have to do to stand up for your health is stand up!

All of these bonus calorie burning tips are great – when done in conjunction with a consistent, challenging exercise program. If you aren’t yet one of my valued clients then now is the time to join in – call or email today to get started!

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Fitness Motivation Day!

If you’re struggling to find fitness motivation to get to your workout, allow these seven reasons to inspire you to exercising greatness…

Exercise Because —Your Body Works

It may seem like an odd reason to work out, but the fact that you can work out ought to inspire you to do so. After all, there are plenty of folks who have been affected by disease or congenital conditions that make working out nearly impossible. If you are able to exercise, do it! Every movement you make, be grateful and work to learn your body’s limits. In essence, when you do this you’re giving your body a high five!

Exercise Because —Disease Can’t Handle It

True, there are diseases that will attack you regardless of your fitness level. However, exercising regularly (starting today) is one of the best ways to build yourself up against all sorts of ailments and illnesses. From the common cold to heart disease, exercise helps you avoid health issues and live a healthier, longer life.

Exercise Because —You Family Loves & Needs You

Because you want to be around for years in the future, you need to exercise. As seen above, exercise is a great way to fend off all sorts of health issues, many of them life-threatening. So if you want to show love to your family members, you’ll need to work out regularly. Afraid your workouts will take away family time? Get up earlier or take your loved ones with you.

Exercise Because —You Beat Goals

Some people meet goals. When you commit to working out today, you set yourself up to beat goals. Because once you reach your new push up or weight-loss goal, you move on to the next. Do this with your workouts enough and it will start to happen in the rest of your life. Deadline at work coming up soon? No problem. Wish you could read more books? Consider it done. Ready to stop junk food binges? You can do it. All because you worked out today. Hard Work! Dedication!

Exercise Because —Life Will Be Easier

Ever struggled to get out of bed and get on with your day? Exercising today can help that. Wonder why you always feel stressed out? Once you get that workout in you’ll be able to shed the stress. Wish you had the sex drive that you seemingly lost a few years ago? Today’s workout will get you on the right track there as well. Got a few heavy bags that needs lifting? After working out today, those bags will be light as a feather tomorrow. In other words, exercise makes everything in life better, easier, and more bearable. It really improves your quality of life!

Exercise Because —Your Body Will Surprise You

When you started on your exercise journey, you wanted to change your body. But somewhere along the way you forgot about that swimsuit-ready body you desired so much early on. Well, guess what? It can still be yours! All you’ve got to do is workout today and get back on the road to it…stay the course! In six months, you’ll be amazed at how much better your body looks and how much more you enjoy being you.

Exercise Because —Your Friends Will Join You

It can be hard to keep working out every day if your loved ones aren’t into it. However, if you stick with it your loved ones may eventually want to join you in your exercise. Once they realize you’re becoming healthier, they won’t want to miss out. Sometimes, you have to be the change you want to see! So, by setting a good example and working out today, you’re helping others be healthy tomorrow!

Call or email today to get started on my very best exercise program – together we will get you & your family healthier once and for all! Don’t wait – act now!

Progress Looks Like This : When the scale won’t budge

The scale isn’t the best indicator of a great body transformation. I’ve got an awesome transformation story that proves why! Be sure to pay special attention to the 7 sure ways to know if your diet is working, and you’re on the right track to a great body transformation.

Text message sent to me…”I don’t feel hungry now!”

I had been working with my client Tasha for 1 month before receiving this text message.  I regularly reviewed her food journal, and found that her diet mainly consisted of frozen breakfasts (i.e. Jimmy Dean Delights), frozen lunches (i.e. Lean Cuisine), fat free or low fat snacks (i.e.WeightWatcher Snacks , Nabisco 100 calorie snacks). On the positive side, these selections are easy to prepare & eat, as well as provide great calorie control. On the negative side, these selections can & do often “clog up” the body’s ability to process nutrients, burn calories & burn fat. Why? Because these foods are often filled with preservatives/chemicals/GMOs, or whatever you want to call them. I call it things that give these foods the ability to sit around in the fridge, shelf, and the body longer than they naturally could. I explained to Tasha that she was eating too many “processed” snacks & that may have been holding up her body transformation progress. I explained that it was great that she switched to those products in the beginning of her body transformation journey, because it was 100% better than her out of control fast food ways of the past. However, it was time to take the next step & improve her diet even more.

Together, we came up with a plan, and she agreed to do the following: 3 times a week: She agreed to eat 2 boiled eggs & 1 apple for breakfast.  It was fresh, simple, and quick. We kept everything else the same so that she wouldn’t become overwhelmed with too much change.

Several mornings later on the new plan, Tasha texted me and said: “I don’t feel hungry now! I usually feel hungry about an hour after breakfast, but I ate over an hour ago, and I’m still good.”


This was a MAJOR BREAKTHROUGH, although Tasha hadn’t lost weight yet!

Most fitness experts will tell you: The biggest changes rarely happen on the scale. Lots of little changes, that make all the difference, will happen in the most intangible ways.

Our bodies are built intricately, and they change inconspicuously. You may have been able to eat certain foods when you were young, but for some reason, those same foods affect your body differently now. Sound familiar?

A body change was happening back then, but you may not have noticed it. I’m telling you that a body change can happen again now. You just have to exercise your trained eye, and look for these 7 things:

  1. You feel satisfied after eating. If you always feel hungry. There’s a problem. When we eat, our stomach sends a message to our brain to tell it when our body is satisfied, full, and/or stuffed with the amount of food received. The problem lies with “processed” foods. They just don’t take up much space in the stomach. So, it’s really easy to eat more processed foods like crackers, chips, cookies, and candy, but still feel hungry an hour later. Your brain will receive a temporary full signal from the stomach, but your body still won’t be satisfied, because those same processed foods usually lack lots of nutrients like vitamins, minerals, and fiber. You’ll start to have cravings again very soon. The other problem is sugar. It’s addictive. It’s a drug. All of those processed foods I listed above (i.e. crackers, chips, cookies, candy), have lots of sugar in them. Too much sugar makes the metabolism lazy. That’s bad news! Fix this by switching out SOME of your processed snacks with fresh snacks like sliced cucumbers, baby carrots, celery, edamame, fresh berries… Your body will begin to actually feel satisfied. That’s progress!
  2. You feel energized. Eating a mainly processed food diet will definitely make you feel sluggish and tired. A sausage & egg muffin from the local fast food place for breakfast…a chicken burrito bowl for lunch from Chipotle…chicken wings, corn, plus maybe a few green beans from KFC for dinner? You should definitely feel sluggish and tired with a nutritional day such as this. Start fixing this by swapping out one fast food meal with one fresh, homemade meal. You’ll be giving your body way more wholesome nutrients, which will make it feel more energized.  You’ll be able to get through one day without an energy drink or coffee in the afternoon. That’s progress!
  3. You sleep better. Can’t fall asleep some nights? Toss and turn when you do sleep? Most folks get used to functioning on little to no sleep. Stress, late work nights, parenting, hormones, too much alcohol, too many light at night (i.e. tv, texting, iPad…Facebook…the light disrupts your circadian rhythm) all lead to lack of sleep. Start fixing this by learning to manage time better, take on less projects, have 1/2 glass of wine in the evening instead of 1 full one, only have that 1 serving of rice at dinner instead of 2. After a few weeks of these small changes, your body starts getting the right nutrients, becomes more balanced hormonally, and you begin to wind down at night with ease. That’s progress!
  4. You feel and look better in your clothes. Muscles are more dense than fat. They take up less space. They look smooth, and fat looks lumpy & big. Fat requires “complicated”  body shapers, but muscle just looks toned all day long! After you’ve been working out consistently for several weeks, you notice that you can finally fit that outfit that’s been sitting in the closet for so long. You also notice that those few pair of pants you usually wear, are too lose now. Progress!
  5. You’re in a good mood more often than not. Those grumpy, irritable, and downer moments are becoming fewer and more far between. How could you have been your best self when your body had always been deprived of nutrients? After eating more wholesome, nutrient dense foods regularly, those great nutrients work their way to your brain, produce those good hormones, get those neurotransmitters working properly, and the result might be more mental clarity, confidence, motivation, and happiness. When our brain is fed the nutrients it needs, it can actually do it’s job better. That’s progress!
  6. You’ve got stamina baby! When you don’t eat wholesome, nutrient dense foods, your muscles and bones don’t function well. They get super sore from regular daily activities (i.e. going up and down stairs, standing from a chair, just walking). Once you’ve been eating a much healthier diet, your muscles won’t be as sore. When they do get sore, they won’t be sore for too long. They’ll recover quicker. You’ll even notice that you’re more flexible. That’s progress!
  7. Your diet doesn’t feel like a chore. It feels like a lifestyle. This is critical for long term success. In the past, you may have made too many food changes at once…taken everything away. It caused you to quit, because it wasn’t sustainable. Now that you’ve implemented small changes over an extended period of time, you’ve given your taste buds, body, and mind a fighting chance to discover, and enjoy new healthy foods. You’ve identified healthy favorites. You’ve found that you actually have a lot of them, and can actually feel your body craving the nutritional goodness they pack inside. Before heading to the grocer, you make plans about what healthy meals and snacks you’ll be eating. When eating out with family & friends, you gravitate towards healthy things, like salad or baked fish, on the menu, because you really want it, and not because you think you’re supposed to eat it. Plus, you don’t crash & burn anymore! TO BE CLEAR, you DO still eat the piece of birthday cake at your family/friends party, you DO still eat 2, maybe 3 slices of pizza during a weekly hang out session with loved ones. You DON’T kick back and indulge more than once or twice a week.  You definitely DON’T eat an entire bag of potato chips in one sitting anymore. That’s progress!
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New Year…New You!

Love ‘em or hate ‘em, New Year’s resolutions are a good thing. If you struggle to believe that, it’s probably because of a history of failed resolutions. This year, however, you owe it to yourself to become the new person you want to be. Not in order to impress other people. You’re going to do it to remind yourself that yes, you can do whatever you put your mind to—you can become a healthier/better person.

Ready to get started on the road to a new you? Keep reading to find out what you’ve got to do this the year to make the new you happen!

Talk about It

After a few years of failed resolutions, you may want to keep your plans a secret. But don’t! If your family and friends don’t know what your goals are, you won’t have their support in your journey. They may scoff or snigger when they find out you have big plans for the coming year, but don’t let them get you down. Most likely, they’re jealous. So whether you want to be more committed to your fitness routine, eat better, or be more patient with your family, friends, or co-workers, don’t keep your resolution for a new you to yourself!

Start with Pre-Tests

Next Monday may be when you’ve decided to really begin committing to your new self, but don’t wait that long. Start today with some pre-tests. Once a day, find a way to implement your new lifestyle into your routine. That may mean swapping a not so healthy dessert out for a piece of fruit one night. Or maybe it’s letting your spouse have the remote control. Then again, it could be chewing on a few almonds instead of going for crunchy potato chips when stressed. Whatever it is, scoring these small victories lets you know that you can indeed become the new person in the New Year that you desire.

Expect Success

There’s a reason New Year’s resolutions are the punch line for countless jokes. There ARE people, however, who beat the odds and stick with their resolutions. This time around, you’re going to be one of them too. Not because you’re better than other people who can’t keep from overeating. And not because you’re smarter than people who don’t read a book every month (like you’re planning to do this year). The reason you’re going to succeed is because you want it, and nothing is going to stop you. When you expect success and realize it is possible—which it is—you’re prepared to do what it takes to find that success. Now go for it!

Go for the Right Goals

Before you set a resolution for a new you in the New Year, take stock of your life to determine what would give you the best bang for your resolution buck. Already spending more time than you’d like away from the family? Maybe you should resolve to work your way into a position at work that requires less travel. Thinking you need to lose more weight when all your friends think you’re exceptionally thin? Maybe you should work on adding muscle to your frame instead. Only when you have the right goals can your new you be the best you.

Have Some Fun

Sometimes, creating a new you can be tiring. After all, you’ve spent a lifetime creating the old you, and your old self will not leave without a fight! When your lifestyle changes feel like too much and you’re drooling for ice cream, jonesing for a high carb fill, turn your focus to something fun. Watch a funny YouTube video, movie, go on a walk, hang out with friends—just do something to occupy your mind elsewhere! When you’re done, your head will be cleared and you’ll again be ready to shed the old you in favor of the new you in the New Year!

I have just the exercise plan for you – one that will not only help you recover from your holiday indulgences, but will help keep your mind stimulated & focused on your brighter future.

If you haven’t joined yet, now is the perfect time to start. Together we will get you focused on your goals with my results-driven method.

Simply contact me today to set up your first workout.

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3rd Marathon: Baltimore Running Festival Review

3rd Marathon: Baltimore Running Festival October 15, 2016 Review



Registration Fees: $124.33 (including discount code & tax)baltimore-marathon-medal-octavia-henderson
Transportation: $3.66 round trip. I drove. (Toyota Prius magic baby!)
Accommodations: $0 My house!
Food: $0 Home cooked meals & snacks
Extras: $79.99 Post race massage (MassageCare21…Cynthia’s awesome!)
Total Cost: $207.98

Runners: 2,354 (983 women, 1,371 men)
Start Time: 8:01:25 a.m. ET (Eastern Standard Time)
Course: The Run has a total ascent of 488.56 ft and has a maximum elevation of 288.62 ft..…starts fairly flat, but then lots of LONG hills mid way through until almost the last few miles. OMG!
Weather: 62 degrees & calm
SWAG: Nice long sleeve Under Armour dri fit t-shirt; substantial medal…awesome crab that opens & closes!!!
Race Organization: Not enough signs or volunteers. The medal handout portion at the end was chaotic…medals lying everywhere & folks crabbing. The organizers actually posted about running out of medals & apologized. I saw why!
Crowd Support: Sparse throughout….few medium sized crowns midway & at the end.
Volunteer Support: Very kind & helpful.
Water Stops: Hydration stations not staffed well…several stations with cups not filled yet.
Food: Bananas, oranges, candies, GU gels, Gatorade and water along the course, with ample typical post race food
Age: 36
Finishing Time: 4:29:14
Average Pace: 10:18
Place: 409th/983 Overall Women, 69th/160 AG
Total Experience: … 1 2 3 4 5…still would do it all again for that awesome crab medal!!!



2nd Marathon: Marine Corps Marathon 2015 Review

2nd Marathon: Marine Corps Marathon October 25, 2015 Review


marine-corps-marathonRegistration Fees: $140
Transportation: $6 WMATA (DC metro) round trip
Accomodations: $0 My house!
Food: $0 Home cooked meals & snacks
Extras: $60 Post race massage
Total Cost: $206

Runners: 2,3197 (1,0428 women, 1,2769 men)
Start Time: 7:55 a.m. ET (Eastern Standard Time)
Course: The Run has a total ascent of 878.57 ft and has a maximum elevation of 247.05 ft.…relatively flat course until the hellishly steep hill at the end.
Weather: 52 degrees
SWAG: Nice long sleeve sweat shirt; substantial medal
Race Organization: A bit chaotic, but in all fairness it was the 40th anniversary.
Crowd Support: Spectacular the whole way through!
Volunteer Support: Fantastic, very kind & helpful…everyone was presented with their medal by a marine at finish!
Water Stops: Really well organized and often
Food: Bananas, Candies, GU gels, Gatorade and water along the course, with ample typical post race food
Age: 35
Finishing Time: 4:36:24
Average Pace: 10:32
Place: 3,165th/9,151 Overall Women, 559th/1,805 AG
Total Experience: … 1 2 3 4 5



1st Marathon: Rock n Roll Marathon Washington D.C. 2014 Review

1st Marathon: Rock n Roll Marathon Washington D.C. March 15, 2014 Review & Big Thank you!

washington-dcOAR Run For Autism RNRrock-n-roll-2014-marathon-review-octavia-henderson

Registration Fees: Free (Organization for Autism Research sponsored my run)
Transportation: $3 WMATA (DC metro)
Accomodations: $0 My house!
Food: $0 Home cooked meals & snacks
Extras: $60 Post race massage
Total Cost: $63

Runners: 2,722 (1,170 women, 1,552 men)
Start Time: 7:30 a.m. ET (Eastern Standard Time)
Course: The Run has a total ascent of 377.65 ft and has a maximum elevation of 214.76 ft…lots of small rolling hills…VERY scenic/stimulating…great way to tour the nations capital!
Weather: 50 degrees
SWAG: Nice short sleeve t-shirt
Race Organization: Very good…long bathroom lines though
Crowd Support: Awesome!
Volunteer Support: Exceptionally good, very kind & helpful
Water Stops: Really well organized and often
Food: Bananas, gummie candies, GU gels, Gatorade and water along the course, with typical post race food
Age: 34
Finishing Time: 4:46:42
Average Pace: 10:57
Place: 769th/1170 Overall, 27th/41 AG
Total Experience: … 1 2 3 4 5

RNRUSA14 octavia henderson Stats