Welcome to strong Runner chick radio a leading online community where our goal is to educate Empower and connect female distance Runners across the world. We believe in healthy running fueling and embracing our strength is female distance Runners inside and out through interviews with top professional Collegiate and Masters level Runners leading dietitians Coaches Sports psychologists and Runners of all shapes and sizes. We hope to spread the message that there is no one-size-fits-all.Approach to distance running now. Let's get to the show. Hey strong Runner chicks, it's Megan here right before this episode. I just wanted to give a shout out to our 2020 SRC Retreat and remind you that sign-ups are currently in an early bird rate until January 31st. And then after the 31st, they increase so be sure to reserve your spot. We've only got a few spots left. Like I said, we're keeping it small this summer to enable for a smoke, you know closer knit small experience. So go ahead and sign up on. Services events Tab and you'll see the 2020 Retreat it's also in our Instagram bio and we posted it on social media. So if you have any more questions about it in particular, we've got an FAQ on the website a number of great speakers and sponsors coming and joining us this year and you'll also find the complete agenda on the website. So give us a shout out. You can send us a DM or strong Runner chicks at gmail.com if you're interested and you want more info, like I said we Spect spots to fill in the next week or so. So be sure to reserve your spot and let us know if you have any questions. We really hope to see you there and enjoy this episode with Tina Muir. So today we have on a very special guest. I'd like to introduce her if you want to learn more about who she is. She is a former International Elite runner for Great Britain and Northern Ireland who shocked the Running World by stepping away from the sport at the peak of her career to get her health back from medical. Attrition having run a personal best of 236 in the marathon. Just three months before Tina brought awareness to the issue of amenorrhea the cessation of menstruation by sharing her story dozens of outlets covered her story, including People magazine outside Runner's World ESPN women's health Glamour and many others in 2017. Tina was voted one of the 21 women changing the Running World for the better by Women's Running magazine and in 2018. She became the The first cover model of a fitness magazine to be featured with a running stroller and her daughter Bailey for women's running UK. Tina is a keynote speaker in the host of The Running For Real podcast, which amassed over 2 million downloads in just two years Tina created the running for real Community a place for runners to share struggles and support one another through the difficult moments life brings. That being said, I'd love to welcome Tina on to the show super excited to hear her conversation actually. Really because she recorded with Kelsey so tune into her live and this episode and let us know how you liked it. Be sure to leave a review Thanks and enjoy this episode. Hello strong Runner takes welcome to another episode of SRC radio. So I have to be perfectly honest. I'm a little bit intimidated. We have a podcast Queen with us here Tina, welcome to the podcast. Thank you. I'm excited to be here. There is no reason to be intimidated you should Know that by now, I will I'm sure I'll say something to embarrass myself within 5 minutes. So don't worry more than likely we both will so no worries on that end. We always like to start our podcast just kind of giving our followers and listeners a better background of kind of you if they haven't heard of you before so let's kind of start with like how you got into running and what that passion was like for you Well, I've told this story many times about how I hid in the bathrooms for my school's cross-country tryouts if you want to call it that so I won't go into that too much but that kind of gives people an indicator that it's often with people who have run fast with Elite Runners people think they just they're naturally good at it. Like they're running beating all the boys aged 5 and you know, but you know for me it wasn't the case. I saw it as same as everyone else like cross-country is stupid. This is As a punishment, I don't like this. So, you know same kind of thing but some kind of Amnesia happened to me and then suddenly I was on the cross country team. I've still to this day can't put together how that happened. I just I did so I ended up on the team and yeah, and I think it unfortunately it was that kind of thing which I guess is a good thing that you start becoming good at something and you think actually I quite like this whereas I think many Runners especially many of your listeners probably come more into school. Maybe more of a natural way kind of not being the the pack that kind of realizing the joys of it just in general. Whereas I had that kind of results driving me from the beginning which obviously led to some may be unhealthy patterns because it was all about the finish line. So yeah, but I did start off very innocently. I think Polly had a coach who was held me back a lot. I Actually got a frost quite frustrated with him because I wanted to do more and all the other girls. I was competing against were doing more but now I cannot be more thankful to him. I always make sure to thank him because I don't lie don't think it without him. Yeah. It's so instrumental and how old were you when you had that specific coach were younger? I was yeah 14 to 17. Okay. Yeah, so it especially during that age where we're developing so much so important to have someone Kind of guiding Us in the right direction and kind of showing us like this is how you find a balanced life, whatever that means or something along those lines. So I'm really grateful that you had that opportunity to show age, especially like I said as we're developing both mentally and physically. Yeah, it's very important. Yeah, so I guess moving past that point in time in your life. You became a professional Runner and then we're gonna kind of fast forward a little bit because a lot of our listeners were we Said that we were going to be interviewing you they were very curious about your and you've been open about this about overcoming a nunnery and it's almost been about three years now. And so to go back to that point in time. I know you've talked a lot about this, but what was your desire to get your period back and how has that shaped your view on running from now from that point on I think it was kind of a kind of twofold. I mentioned at the beginning just a few minutes ago that My entrance into the sport kind of being successful early on LED me down a path of Finish Line and I'd gone through various waves of being able to pull that away and kind of seeing other things in it, but at the end of the day it was becoming more and more about the Finish Line, especially in the elite world. I I wouldn't say I actually more than most people was focusing on myself. I was that kind of dazzling Dan Jared Ward kind of character that wasn't really concerned. With racing people at the beginning. I was just doing my own thing and at the end if you guys want to Duke it out. I'll come past you when you all blown up from, you know, wasting your energy fighting each other. So I was very much kind of do my own thing. So I wasn't concerned with other people as such but it was more just pressure internally and that had reached a point where I was like just not enjoying it anymore. So that was part of my decision. I really did feel burned out. From the sport. It was definitely becoming a chore and that should never really be the case. I mean, we all know that running is a little bit uncomfortable. That's just the natural part of it, but it should never be or it would never be a good example is I'd be running in the morning and thinking I've gotta run again later today and I hadn't even finished that run, you know, so I you know that was part of it and then a big the other part of it was that was more of a sudden a sudden thing that kind of I switched in me and the other part was the other not having a period for nine years. I knew that was wrong. I knew it was unhealthy. Unfortunately, I'd come across some doctors who kind of brushed under the carpet saying, oh it's fine. And so I pushed it out of my head. But you know as I came into my later twenties, I started to think you know what I want to think about having a family in the next I don't know five ten years and you know, I knew enough. To know that if you don't have a period you can't start a family and that was enough to kind of drive me to start researching and then the more I started researching it was like uncovering things and ticking off all these boxes but not really ever getting any answers. It kind of made me made me curious about it. I'm not sure if that answered your question. No, it definitely does anything. Yeah. I want to commend you and I know a lot of people have done so already but I also want to commend you because it's very courageous to come up against something that changes the status quo in our lives. Herbs, and like what we think of as being like true to ourselves and so, you know recognizing that like something was amiss and you're like, oh gosh like this doesn't feel right or doesn't seem right. Like I appreciate you taking that time to recognize and come up against something that seems so like foreign or whatever. So I kind of appreciate it in that sense. And so I just add one thing another another thing. I want to thank which I have never actually mentioned before is I did know many other Elite runners. You had their periods they were training harder than I was more miles than I was but they had their periods. And so I think had it been a case of everyone was doing it. I would have just carried on but the fact that it was visible to me that it is possible made me think why not me. So I just want to remind everyone at that. It does often feel like like everyone's talking about this or that they're, you know, everyone's struggling and you know, Jen Ryan's is a good example, she Took recently about her relationship with food not everyone not everyone. Although I would argue most people have have had some kind of messed-up relationship with food. So it is possible to have both and I'm thankful that I was surrounded by Elite Runners who did have their periods to kind of really make me think. Okay. Well why am I different? So yeah, definitely and then I also wonder and correct me if I'm wrong if it also makes me do things like oh, but I can do that too. Like I can get to that place. It is possible. Yes. Yeah. It was almost like a motivating. After oddly enough, I wonder so like yeah, I know that I think you for bringing that up because I think more and more people are coming up about their stories about a Mariah but at the same time there are also things like other women who are like you said training is intense miles or or what. However, it is. It doesn't have to be running like skeet like all these different things but who do successfully get their period so it is a testament to show that yes, it is possible. Sometimes just alternate alterations need to be made with that. Yeah, and there's one more thing just Sorry, I keep it directly. There is a genetic component and to anyone listening who is looking at someone else and thinking how are they getting their period and I'm not it's there is a component to it. Unfortunately, somebody's can handle lower or less and some can't and people always see that as a disadvantage like and I did I was like this isn't fair, you know, why is I'm eating more than that person and I'm not, you know get mine. But at the end of the day you can actually see it as an advantage because Your body is most sensitive to it. So you actually are going to get the kind of warning flags much quicker. Where is the other person may suffer from overtraining because they don't get that warning flag. So I know it for anyone listening who is in that situation. It is an advantage even though it doesn't feel like it. Yeah. Great Point. Thank you so much for Cutler for sharing that it's something like I wouldn't have thought to bring up. But I'm glad I definitely got him good so we did have to listener questions that are little bit more. More specific and I wanted to make sure we asked these for our listeners and in there along these lines. So the first one is how long did it take you to get your period back? I am going to say this and I think nice people who know of me know the answer to this, but I want to say that I firstly I want to add my family is incredibly fertile. I really did this aggressively and in some ways. I was a bit of an anomaly in this but I was able to get mine back within 10 weeks and I don't know what I mean. I was pregnant within 10 weeks of stopping running. My pregnancy was the goal. So for me, that was what I what I wanted. I did not have a period before I got pregnant. However, I did know I was ovulating so we knew to try so I but I want to say I know it is frustrating hearing me say that and honestly, I know a lot of people listen to me and thought are well, of course, you've got yours back that quick or like, oh well good for you Tina. I'm on month six or whatever like and No, I know. I'm like that person that you kind of want to hate and I understand that completely. I'd be in the same boat and there's other been other things in my life. I felt that way about but I think part of it for me was luck. And unfortunately that's just kind of how it was and then the other part, you know, as I said earlier on I really had reached a burnout point to where the stepping away from running and the gain weight was kind of At peace with me, so I didn't have as much of the the mental side of it that I understand that many people probably do have so I was able to go as they say all as they say all in without really having too many repercussions with it. So I'm I'm sorry if that makes people frustrated and I really understand why you would feel that way but part of it was like, but yeah for me it was 10 weeks, but still felt like a long Time for a testament to that right? Because like yes it for some people may see the short but for some people makes you long and especially for you going through it. I would imagine Stephen long like it's such a lifestyle change are in even though you're ready to do it to change and change brings like different color different emotions with it. So and I had the other end of it that I had everyone watching me. So at least you guys listening who are going through this you can kind of do it on your own in secret and yes, maybe a few family members of know You stopped a car running where you are, you know eating a bit more but the least like I literally had like, you know People magazine doing updates and they did one that was like Runner Tina mirrors still not pregnant like after 6 weeks or something. And so, you know, at least that's what I had as kind of the disadvantage of kind of it being so fast. Yeah. Called my very like whoa. I'm in the spotlight so much in the spotlight about something. That's actually very personal as well. Yeah. Yeah. Yeah, I can imagine those difficult. Thank you for sharing and then our other reader question was and you kind of touched on this a little bit. But how did you mentally deal with not exercising and eating more? It sounds like you know that you were ready for that all in that you were ready to go for it. But I imagine maybe there were other feelings along those lines too. Yeah. I mean, I think the biggest thing for me is I've noticed it's me apart. From most people going through this and take that in comfort that I say this 99% of people that reach out to me had have really really struggle with this this stage. And so you're not alone with that. I just am a bit of an anomaly again. I was so burned out I was so ready and I was making this Choice which empowered me the fact that I was saying I'm doing this not an injury taking me out not overtraining taking me out. It was me choosing it that get me some strength, but I think the way that I'm Different is that I didn't really miss running. I needed that time off and so we're and I'd had 14 years of pretty much straight training. So I kind of felt like I deserved a break, whereas most women that I've kind of come across in this situation haven't been running as long as I have or not like straight anyway and not the same intensity that I have so you don't have that same. I'm kind of kind of buildup of frustration with it that I had so I did handle it pretty mentally. Well the part I didn't handle so well was because of all the training I've done I really had these very defined legs. I had a lot of definition in my muscles and to see that kind of Disappearing before my eyes that was quite difficult to to see you. Of knowing that you know, we have a fear when we get injured or when we have a break we have this fear of losing Fitness and there I was kind of willingly say saying goodbye Fitness because I could see those muscles fading away. I knew that if I ever was going to come back I was going to have a long road ahead of me. And so that was the hardest part for me kind of seeing that muscle wasting away and thinking, you know, all those years. I trained to get those muscles to be that strong and now I'm just letting them kind of atrophy. So that was tough and then the eating pose, you know, I was tough at times again. I want to I want to give a lot to the book no period now what by Nicola Rinaldi that was huge for me anytime. I would kind of get to the point where I was thinking. I don't know if I have to keep reading this keep eating like this. I would read the kind of testimonials of other women and that was what prompted me to Write my book too. Kind of I wanted to be that like sister best friend of being like I know this sucks. I know this is hard, but you can do this. Like I know you can do this and say having some either someone or even like I said in my case the book was a really big thing for getting me through that and reminding me of why I was doing this and the other thing too that I found really helpful was just promised yourself a month. That's what I started with one of my friends when I I was deciding whether to do this. She said I said to her I'm really having a hard time like this is it this is a life-changing decision. I'm if I do this I'm done and she was like, no, you know, you could always do a month of time off a month of eating and then say, you know what I'm this isn't what I want. I'm not ready to do this and then you could start again and yes a month. You would lose a decent amount but not too much and and but most people by that point they're going to say I've come to down faster to back down now. So if you can if you compromise yourself a month or or two weeks, I wouldn't say any less than that, but promised yourself two weeks. You're probably going to bring that fighter Spirit within yourself and say you know what I've done this for so if it is mentally tough, but I promised you to anyone and everyone going through this you are going to like yourself so much more when you come out the other side of this. I know you think that the The way your body was chiseled in that photo a few years ago the way your body looked for. This is going to change or people are going to notice and they're not going to love you as much but they're going to love you more because they're going to get to see the real you again. Not the you that is kind of always distracted thinking about food. They're going to get to spend more time with you which they love and and you are just going to get to discover the real you as again as well. You're going to find that identity part of you find what other you love so I know it's hard going in it, but it's kind of almost like a race you're in the middle of that struggle, but you know when you get to the other end, and I promise you when you get to the other end, if you fight this, you know the amount of emails I've seen, you know, maybe I should some day like it take little Snippets of them and share them just not like anonymously so that people can see like it really is so empowering for everything about who you are when you get to the The other side. Yeah, I can totally Echo that because I'm kind of going through that Journey now and I remember the same thing of like watching the muscles that I had had like attribute be like I work so hard for this, you know, but yeah now it's actually almost a year out and I really haven't done much running or anything along those lines and while I'm still working on getting my period back. It's just like I don't know. I feel way like you said happier. Like I'm able to engage more like I feel more like myself. It's kind of one of those instances where you're like, wow. Wow. Wow, this is actually really who I am. Like what was running was running covering that up or whatever things covering that up. So yes, I can also be a testament to that but I think your idea of you know that he knows that you're getting is chairing the man. Honestly, I automatically thought of like a little like like workbook or like planner or something along those lines that people can keep on their desk or eat, you know, if they choose to have It with them while they're eating so they can continue to be like, oh, yeah. Okay. This is what I'm working towards. I remember my goals and special like that. But I like your your thought of also doing like starting off with two weeks because I honestly think that first week is the hardest it's like, okay, what do I do with my time now? Like am I really doing this right? There's all these questions going on in your head. But like once you get to two weeks, you're like, okay. This actually isn't as bad as I thought most of the time you realize that well I'm not going to put that on people but I realized that I needed a break from running sounds like oh Okay, this is actually kind of nice like I like to lay up in the morning and stuff like that. So yes, I Echo that and I also would hope that those who are listening can take Tina's words to heart because they are really so so true. So thank you again for sharing your experience and the resources that you did. I think that they would be very beneficial to a lot of our listeners. Yes. Thank you. I just want to add that you you know, but and you mentioned that first week I always encourage people like straightaway well firstly to journal because Then you can write out all those little like nasty things that you're hearing in your head. You can get them out on paper get them out of your head so they can stop festering and actually just be on paper and it's an interesting journey to read later to see kind of how your mind shifts throughout this process, but also to write what I call a joy list and I do have on my website a big list of the hundred and something suggestions for you. It's a PDF download but To write down things that you either have always wanted to do or used to do but couldn't like like you said sleeping in on like being able to relax or some people. It could be going to church on a Sunday or for me. It was I meant to a trampoline in class or horseback riding or you know, start making a list of things that sound really fun that you've always wanted to do, but maybe you've been scared ice skating or something things that you've thought would be fun, but You've been too scared to do, you know going out for a certain, you know, there's a donate a fried peanut butter and jelly sandwich. We sounded good something. It's not going through a list of things. Other than that meeting friends spending time with friends so that it keeps you occupied during that time. Yeah. Absolutely. Yeah, I think it's a great thing to do to keep our minds occupied to keep ourselves occupied and also recognizing to in that first week reaching out for help is probably a really good option. As well like reaching out to it doesn't have to be like a therapist or it can be but it doesn't have to be give you like a friend or someone, you know, who's gone through this or like even like your Idols you see on Instagram usually there? Yeah reach out to me. We catch it, you know Cara if current is someone that speaks to you or whoever yeah, whoever kind of had an eye has been through it or looks like you look up to in a different way than reach out to them or you yeah, definitely. We aren't quite expert but we can do the best we can hear a strong Runner chick. So I'm so since um since this time since overcoming amenorrhea, you've got pregnant within 10 weeks like you said and now you're pregnant again, congratulations. I know it's been like a little bit since you have announced so congratulations. So how has life in even running shifted since you've gotten period since you got here since you've gotten pregnant and how are you feeling now compared to your last pregnancy? Hmm. Yeah. Well, you know you You said since I've got my period and that kind of has been a that was a bit of a nerve-racking thing as well, you know after having Bailey in the middle. I was like, I'd stopped breastfeeding and I think it was about two months later and I was like, I still got my period back and I was like, oh God, I hope I'm not a fraud. Like what if it's gone again? What if what if I can't have them because remember at this point I hadn't had a period I just got pregnant. What if I've been you know, I've been telling These people to do this thing and I can't do it myself. So I went through a bit of her like scared kind of every day being like please come now, please come now, please come now, but then when I did get it back and it came back and it was healthy and it was like a perfect like 30 days apart. I was like, okay, you know, this really has shifted and and yeah, so that was a huge kind of confidence boost for me and I quite enjoyed Having a period for a few months in between but in between trying so that I could actually like feel like, you know, a real woman again, even though there's obviously we know that you're not broken. There's nothing wrong with you. It just kind of feels that way so that in itself was was kind of a special thing. So even that you stumbled to say that word like that kind of was a very important time for me as well in the middle there but yes pregnancies have been pretty different actually which makes I wonder if it's a boy. We're not going to find out this time. They have been quite different. I was very sick the first time around I did end up in the hospital at one point and I was just throwing up constantly. Thankfully. I need to the 12-week mark, but it was it was rough. But then after that, I don't know if I've just about rose-colored glasses, but it was pretty pretty good and I gave birth Bailey was was 36 weeks 5 days, so she was early. So I thankfully also didn't have that end few weeks where people were like, I just want this baby out of me. So I kind of feel like I kind of had her a nice time but this time around it's been different. I definitely wasn't as sick. I only threw up once I did take the medication. They gave me last time about 10 times in the pregnancy. I took it a few days. I felt really bad just because I didn't Make the spiral down that path I had last time but I overall didn't feel as bad. However, I kind of learned a lot about myself and a lot of people listening if you are trying to get pregnant or when you do try to get pregnant. It's very easy to think. Well, I'm a run-out I've done, you know, push myself through this I've been through that this isn't as bad and for me it was not throwing up. I was like, well, you know, I'm not throwing up so I can just get on with life as usual and I tried I'd I really tried I forced my body to do things even though I felt I felt exhausted and I felt I did feel nauseous but then a few weeks later my body was like nope, and it just shut me down and for about 3 weeks. I barely left the couch. I felt like I laid on the couch like a zombie and just watched my daughter and then slept by 7 p.m. Every night. I was just out. My husband will be like just go to bed and I'm like no no no, I'll stay up with you and he's like just create a bed. But so yeah, I think I learned a lot that just because I think we can learn it a lot with everything just because you're not physically showing signs that you've known in the past. We'll just because you feel like you shouldn't feel as mad because you've been through worse if your body is telling you okay, you need to rest even if it's just that little voice or that little thing listen to it because otherwise your body is smarter than you and it will shut you down. So I learned that and I'm still kind of learning that a little bit I still spend most of my daughter's nap times just on the couch watching TV because I know if I don't then I find I just kind of burn out Midway through the afternoon. So it's been interesting especially in a year that my business is growing things are you know, I don't want to continue. Things to my schedule to help people and to grow and I think my word for this year is giving so I want to keep giving but I've had to also kind of give back to my body. So yeah, it's been interesting. Yeah. Well, thank you for sharing. I hate to say this but we don't have much time left on our platform here listeners. We don't have as much time to record. So with that being said we have about four minutes left you think in those for evidence, you might be able to tell us what being a strong writer chick means to you. Yes, and I'm sorry if I've rambled on too much lately. I can't thank you. What does being a strong running the chick mean to me? I mean, I think A lot of it. What I've learned is about the the unspoken part. I mean we see strong run a Check people think of it as what we said what we said that muscle that you see the the definition in your body the kind of physical things, but actually I think what being a strong Runner chick means is you can take the Chick part, which is that we are women and women are you know strong and powerful in their own way in that we Of our opinions and we have our things that we believe in and we will stand up for ourselves when we are more and more starting to stand up for ourselves. So the women part is, you know, just being empowered and believing in ourselves. The the strong Runner to me is taking every part of you into consideration. Yes, that means your physical body taking in enough calories for sure, you know doing the training doing the work working hard, but also taking in the other parts. That you need to look after your mind. You need to give your body time to rest. You need to be smart enough to listen to it and listen to your mind. If your mind is telling you you know, I just don't feel right listen to it. So I think strong ran a chicken boys everything about that all parts of you are strong because they are. Yeah great. Thank you. And I love what you said about the unspoken part of the Unseen part is so because we're all strong and you in our own unique ways, I think so. I Shit you saying that and pointing it out? Because I know in our community. We have a lot of wonderful strong Runner chicks who are strong in their own way. So Tina, thank you so much for joining us. It's been a joy and I'm so happy. You've been such a supporter of SRC from I think like our Inception to be honest. So I'm not honest and so on so grateful to have you on the podcast in here with us. Thank you so much for being here. Any last shoutouts you'd like to give I mean just to your community. I mean, I think it's wonderful that everyone is kind of coming together. Other and seeing the strength that we have as women and it's a very exciting time to be a woman. There's so much change coming along and there's so much that we still have left to do. So be proud to be a woman and and stand up for what you believe in whatever that thing. Maybe stand up for even if it gets a few kind of things. It's important to you stick with it. Awesome. Great. Thank you so much. Tina great was and I'm alright strong Runner chicks. Thanks so much for tuning in and we hope to see See you soon. Alright, bye. If you've been considering podcasting, or maybe you already have a podcast you may have heard of anchor dot f m or the anchor hap. This is an all-encompassing easy way to make a podcast that gives you everything you need in one place for free, which you can use to record edit your podcast and get sponsors to help you fund your show. They'll also distribute your podcast for you so it can be heard from Spotify. Apple podcasts, Google. Fast and many more platforms. So to get started download the anchor app or go to Anchor dot f m-- to check it out. Thanks for listening to the strong Runner chicks radio do as a favor and leave a review in iTunes to help spread awareness and Foster the SRC Community additionally make sure to follow us on Instagram Facebook or Twitter at strong run chicks.
Tina's Bio: Tina Muir is a former international elite runner for Great Britain and Northern Ireland who shocked the running world by stepping away from the sport at the peak of her career to get her health back from medical malnutrition. Having run a personal best of 2:36 in the marathon just three months before, Tina brought awareness to the issue of amenorrhea, the cessation of menstruation, by sharing her story. Dozens of outlets covered Tina's story, including People magazine, Outside, Runner's World, ESPN, Women's Health, Glamour, and many more. In 2017, Tina was voted one of the 21 women changing the running world for the better by Women's Running magazine, and in 2018, she became the first cover model of a fitness magazine to be featured with a running stroller (and her daughter, Bailey) for Women's Running UK. Tina is a keynote speaker and the host of the Running For Real Podcast, which amassed over 2 million downloads in just over two years. Tina created the Running For Real community, a place for runners to share struggles and support one another through the difficult moments life brings. Major Resources & Takeaways:   No Period, Now What? Promise yourself a month   Journal            Get your thoughts down on paper            Do the things you’re scared to do  Connect with Tina at www.TinaMuir.com and tune into her podcast, Running For Real. 