Bonus Podcast: More Big (Bigger?!) Goals!
Play episode · 17 min

We got so many inspiring, moving voice memos from badas$ mother runners striving for big goals this year, we couldn’t include them all in the initial podcast. Rather than leave them on the editing room floor, we scooped them up and compiled them into this bonus podcast. These women’s messages of first’s and faster’s are sure to move you in many ways.

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The Running for Real Podcast
The Running for Real Podcast
Tina Muir
World’s Toughest Race Series: Coree Woltering: Eco Challenge Fiji - R4R 211
Coree Woltering is an openly gay, black man who is unapologetically real and fights for what matters to him. He wears bright, dazzling speedos to compete in, and is one of the best ultra-endurance runners in the country, yet what he wants to raise awareness for the most is something you might not expect; midwest (American) athletes being overlooked by brands when they are equally capable of representing a brand well. Coree himself has become evidence of this, signing to The North Face earlier this year. In this episode, we talk about Coree's entrance into the running world, beginning early, but not really knowing where his strengths were until he tried his first marathon in his late teens. Coree did not think about the lack of black role models in the running or triathlon world he grew up in, looking up to people like Chrissie Wellington for a source of inspiration. We talk about our society's need to put people into boxes, which encourages marginalized groups to form. Just like we say being a runner is only part of who we are, being black is only part of Coree, as is being gay or being from the midwest. We go on to discuss his experience in the World's Toughest Race: Eco Challenge Fiji, and whether there was added pressure being the first all African American team with Team Oynx, and things beyond their control going wrong, and forcing their race to face a heartbreaking decision. This episode is packed with inspiration, and Coree's perspective in life is one we can learn a lot from. Resources: Coree's Instagram Coree's Twitter Coree's Website Thank you to my wonderful sponsor Generation UCAN, Athletic Greens, and Fenn Coffee for sponsoring this episode of the Running for Real Podcast. Generation UCAN to encouraging me to go on with this ECO Challenge series, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off of your first order or if you are a returning customer use TINAUCAN15 for 15% off. Go here to learn more. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! This week’s black owned business, Fenn Coffee sought to deliver on a need affecting many triathletes' needs. Using high-quality coffee with low acidity to minimize effects. Anyone climbing their own personal mountain knows that, when hitting plateaus, pushing to the next level requires more. Innovation. Improvement. Something better. That is precisely where Fenn Coffee began. They stand for something even more by fair-trade Coffee, organically grown beans, family and women-run farms, low and zero-emission roasting, and an employees-first mentality. Check them out here for more information about their coffee and the apparel they have. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Coree, I look forward to hearing your thoughts on the show.
1 hr 17 min
Well-Fed Women
Well-Fed Women
Noelle Tarr
How to Track Your Cycle To Improve Your Health and Balance Your Hormones with Lisa Hendrickson-Jack
Here's the notes for episode #294 of Well-Fed Women. Be sure to check back every Tuesday for a new episode, and head over to Apple Podcasts or Stitcher to subscribe! To leave a review for the podcast (HORRAY!), go to: In this episode, Noelle and another Well-Fed Woman Lisa Hendrickson-Jack discuss how to track your cycle to improve your health and balance your hormones. Got a question you'd like us to answer? Email us at 10% of the funds we receive from our sponsors is donated directly to our partner charity, Thistle Farms, a place where women survivors of abuse, addiction, trafficking and prostitution receive help and support through residential programs, therapy, education, and employment opportunities. Because we get paid per download, you are actively supporting Thistle Farms by downloading our podcast each week. Topics! [03:25] How to Track Your Cycle To Improve Your Health and Balance Your Hormones  Links! Noelle's website: Buy our book Coconuts and Kettlebells Well-Fed Women Holistic Health Facebook Group Lisa's Website Facebook Instagram: @fertilityfriday Podcast: The Fertility Friday Podcast Book: The Fifth Vital Sign Fertility Awareness Mastery Charting Workbook BLUblox The podcast is sponsored by BLUblox. I have become so passionate about light optimization recently, and filtering out computer light and blue light entirely after the sun sets. I wasn’t doing anything about this until about a year ago, and I was experiencing eye strain, migraines, and an unexplained wired and tired feeling, especially at night. Now I wear BLUblox computer filter glasses anytime I’m looking at screens, and BLUblox sleep lenses at night, and I haven’t experienced symptoms since. BLUblox was created because they saw the need for a product that was exactly in line with the peer reviewed academic literature. There are a lot of cheaply made lenses out there that don’t actually block all the blue and green light. Don’t waste your time on that, go to, and use the code WELLFED for 15% off. BioOptimizers This podcast is sponsored by BiOptimizers. Please refer back to episode #258 all about digestion for some more insight on how to resolve common digestive issues. If you feel like you are doing all the right things yet you’re still struggling with digestive issues such as gas, bloating, or cramping—which are actually very common, nothing to be ashamed about—start with a high quality enzyme and try switching to a proteolytic probiotic. If you’ve never tried enzymes before, or have and it didn’t work, I encourage you to give MassZymes a go. It is a full-spectrum enzyme formula with 5 different kinds of protease, which is the enzyme that is the catalyst for the breakout of protein. And undigested proteins can cause a lot of gut dysfunction. And then their Probiotic, P3-OM, is a proteolytic probiotic, which means it digests protein. It’s antiviral, it actually eliminates pathogens and waste… and is maintainable in the human digestive system. Once in your body, the P3-OM super strain doubles every 20 minutes, and helps get rid of the bad guys—before it is safely eliminated.  Give both MassZymes and P3-OM a go. So many individuals suffer from digestive issues—because any protein your body doesn’t break down creates digestive distress, gas, bloating and constipation. The combination of P3-OM and MassZymes ensures that all the protein you consume breaks down into absorbable amino acids. Go to And use coupon code WELLFED10 to get 10% off all products.
1 hr 10 min
Sam Gash Podcast
Sam Gash Podcast
Samantha Gash
30. Mark Wales - 'The Transformer', Former SAS Troop Commander: how to improve remote chances & the potency of trust.
For episode 30, I have interviewed a man I consider to be the best TRANSFORMER I know. Someone who has gone from the being a Troop Commander with the SAS, a graduate of the Wharton School of Business, Consultant at McKinsey & Company, starting his own tough luxury fashion label 'Kill Kapture', compelling and in demand Keynote Presenter and Author. He also happens to be my husband and we recorded this podcast after spending over 100 days in stage 4 lock down in Victoria and on the final day of a 2 week quarantine in Perth. So that is a lot of intense time in each other's company. I am not going to lie, we are both worn - physically and mentally from this year. We also have discovered so much about each other and our conversations have deepened through this period of uncertainty. Mark grew up in the red dirt of West Australian mining towns in the Pilbara. After deciding he wanted to join the SAS in high school, he embarked on a career in the Australian military that would eventually lead him to the battlefields of Afghanistan. As a Troop Commander in charge of 30 elite soldiers, Mark’s role was to lead combat missions against senior enemy commanders, deep behind enemy lines. Through this unique and harsh environment, Mark developed his skills in leadership, teamwork and high performance. Undoubtedly he encountered high stress situations where personal and team performance means the difference between life and death. Transitioning out of the military he went back to the bottom of the totem pole as a student at the Wharton School of Business. Both a fish out of water and well out of his depth, his humility and capacity for growth grew rapidly in this environment. This conversation discusses: * His early wanderings as a quiet dreamer and laser focused on joining the military. * Early deployments to East Timor & the Solomon Islands. * The tragedy of losing his Mum at 23 years old. * Realising that time might not be plentiful or on your side, so you need to put aside your fear & ego to pursue what you want. * Training for selection & transforming himself * What SAS selection was really like: 'mission & team' * Shared values creates trust * The pitfalls of mission creep without a clear strategy * Afghanistan - 4 back to back deployments * Coping with trauma. * Realising he had PTSD and his ongoing road to recovery * The humiliation and humility of being the rookie again. Warning: in the final 10 minutes there is a sensitive discussion around a historical sex abuse incident. "You can increase your chances from _remote to good_ by the accumulation of tiny incremental efforts over the years and focusing on what you can control." "The minute you get to the top of your game the clock is ticking for your obsolescence." You can discover more about Mark via his website ( and instagram (
1 hr 45 min
Frugal Friends Podcast
Frugal Friends Podcast
Jen Smith & Jill Sirianni
130: How to Live in an RV or Motorhome
If you've ever thought about living in an RV or trying the tiny house lifestyle, or even considered it short-term; this episode is for you! We're covering a lot of the basics regarding what should be considered before full-time RV-ing, where to park, and what to look for when purchasing an RV! Sponsors:  Frugal Friends Workbook. Whether you’re new to budgeting or trying to reach a big financial goal and need something to motivate you, you’ll enjoy The Frugal Friends Workbook. It’s a digital workbook with 6 week-long challenges that will help you save money, simplify your life, improve money conversations, and more. It’s over 60 pages and can be completed on your own but it’s created to be gone through in pairs or small groups that’s why every purchase comes with two downloads so you can share or split the cost. Head to ( to learn more and use the code TACOBELL all one word to get $10 off the regular price. Loopholes: finding the lesser known, but far better solution. Like when the line for the restroom goes out the door and down the hall, but YOU remember that there was another bathroom on the 2nd floor. Or when your birthday falls on leap year so you’re a good 8 years younger than the rest of your friends. Loopholes; just makes sure they’re not illegal... Notable Notes What the Internet has to say: This article from Insider ( gives us a list of important things to consider about full-time RV-ing What Jen + Jill have to say: The bathrooms are tiny, it's true...but the water doesn't have to get cold 5-minutes into your shower! You can upgrade your water heater system! The cooktops and stoves are often tiny, but this is another thing you can upgrade if living in the RV full-time There is no privacy! You do hear everything inside, and depending on where you're parked, there may not be privacy once you walk out of your 'home'! More from the Internet: This article from A Small Life ( talks about the number one question that needs to be answered when living on wheels: where to park the RV?! More from Jen + Jill: If you have your own land with appropriate hook-ups or you plan to boon-dock; parking on your own property could be an option  RV parks + mobile home communities (sometimes only seasonal) Tiny house community online has some great tips (see link in article) Jill's favorite option: backyard living (+traveling) ( ( ( ( Walmart ( BILL OF THE WEEK - Thank you Jacqueline from St. Louis for sharing your bill about both hitting your sisters car AND setting up recurring payments by check through paypal rather than paying fee If you want to submit your bill of the week visit leave us a bill PolicyGenius Jen- Shopping for insurance can seem like a daunting task, but Policygenius makes it easy and saves their home & auto customers an average of $1,127 a year. They find the lowest quotes from over 30 top insurers. So if you’re a homeowner, head to ( right now to get started and make sure you’re getting the best rates on your home and auto insurance. Policygenius. When it comes to insurance, it’s nice to get it right. Lightning Round What to Consider about RV living  If thinking about full-time RV-ing, Jill recommends considering the following: Whether you will travel, or remain mostly stationary Size RV you need (how many people/animals will be in the RV?) Where you will park Whether you plan to full-tim RV to save money, or for the experience Our RV Nightmares: Jen- the RV renovation fail! Jill- Our pipes froze in the cold of the northern winters! Wrap-up: Thanks so much for listening! Keep leaving us reviews on iTunes or Stitcher, and sending the screenshot to ( . AND share our most recent episode on social for a chance to win a copy of the Frugal Friends Workbook! Thanks for listening! See you next week!
58 min
the morning shakeout podcast
the morning shakeout podcast
Mario Fraioli
Episode 131 | Gary Towne
“What we do on the daily basis to have success in our sport sets you up so well for what you’re going to be doing in the real world. But just the pursuit of success in our sport does so much for success in the real world, I feel like. If you can train as hard we do for a 10K, say, and then go out there and just squeeze every bit of yourself out of yourself for 25 laps and mentally stay engaged that whole way and talk yourself through all the tough points of the race, I mean, you can do anything. Like, I have yard projects that are just daunting sometimes and I’m like, ‘Yeah, I’ve got this, you know?’ and it’s all because of my running background. So I feel like, you know, just what we do as runners goes a long way.” Gary Towne is one of the most underrated and under-appreciated collegiate coaches in the United States. Gary has coached cross-country and track at Chico State since 1996 and his Wildcats have been one of the top NCAA Division II programs in the country for over 20 years. Last fall, his men’s team finished third at the national cross-country meet while the women’s squad placed seventh—it was the 23rd top-10 team finish for the men, and 18th top-10 placing for the women. In his nearly three decades at Chico State, Gary’s teams have won dozens of conference titles, he’s coached over 100 All-Americans, and guided three individual national champions. He’s also won numerous coach of the year awards himself, but what he’s most proud of, however, is his teams’ academic success and the fact that nearly 100 percent of his student-athletes have graduated from college. We covered some really good ground in this conversation and I think you’re going to take a lot away from it. Gary told me how he’s kept his athletes excited and motivated in recent months after this year’s cross-country season was cancelled due to the pandemic. He also described the toll it’s taken on him as a coach. Gary shared his thoughts on collegiate track programs getting cut around the country and what can be done to prevent more of them from getting axed moving forward. We also talked about creating support systems within his teams as well as developing and maintaining a strong culture. He also told me how his training philosophy has evolved over the years, whether or not he coaches the men and women differently, what success means for him as a coach, and a lot more. This episode of the podcast is brought to you by New Balance. If I were going away for a couple months and could only take two pair with me, here’s what I’d throw in my bag: The Fresh Foam 1080v10, which is what I’d wear for about 70-80% of my miles, and the Fresh Foam Beacon v3 for faster workouts and uptempo long runs. Learn more about both models at or at the links in the show notes. Complete show notes: Sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday morning: Support the morning shakeout on Patreon:
1 hr 34 min
The Whole View
The Whole View
Stacy Toth and Sarah Ballantyne
Episode 426: Updates and News From Us!
The Whole View, Episode 426: Updates and News From Us! Welcome back to episode 426 of the Whole View. (0:34) Stacy tells us due to the density of the last few episodes, this time, she and Sarah are going to take a step back, catch up, and give updates after those super wonderful, super long, super informative last few podcasts. Sarah found that pulling the research together for last week's Covid-19 show and summarizing it was emotionally draining. And she's sure it was pretty draining to listen to as well since there weren't very many rays of sunshine in it. Sarah and Stacy decided to do an updates and check-in style show where they have an opportunity to talk about all the little things that are hard to fit into the bigger meaty topic. Sarah decides to start things off by sharing a bit of feedback on some of the more recent shows. Stacy jokes that she's shocked Sarah wants to share positive feedback, saying it's something they never do! Feedback on Episode #424 Stacy shares that a part of her feels a little guilt over doing things like this. (2:28) But she wants to remind listeners (and herself) that it's super important to be aware of and listen to the positive feedback you get in life. So many times, we focus on the negative things that we hear or think about ourselves. It's important to support and encourage ourselves. Stacy does remind the audience that while she and Sarah love the positive feedback, it doesn't drive the show topics. When fans of the show reach out with comments and/or engage with others about the show, it means the world. And encourages her (and Sarah) to continue to do the work that they do. Stacy takes a moment to thank everyone and reminds us all that it's okay to take a moment to feel good abound yourself. Sarah segues into sharing this comment: Sophia says, "This is not an inquiry, more of a comment for show #424. I love love love episodes like this one. I easily eat 30+ various fruit and vegetables a week. The produce bill is very high and we have little to no waste, we eat and use all the vegetables! My main comment is don't forget the sea vegetables like seaweed! I love tossing kombu, arame or wakame into soups and stews. I'll use sushi wrap nori like in a lettuce wrap around stir fried zucchinis and baked fish. My husband is not as much of a fan of seaweed as I am but i still find ways to add it to my food after meal prep. Thanks again for your show, I've been listening for years and still love and appreciate every show." More Thoughts on Fruits and Vegetables Stacy comments that she's sure there are hundreds of vegetables that were missed in that show. She agrees that the category of sea-vegetables is such a good one. And she loves to add them as a sea-salt to a lot of her foods. One of Sarah's staples at her house is every flavor of sea-snacks. For her, Seaweed is a "I feel like something salty" go-to snack in her pantry. She adds that the great thing about that episode is that they could miss a ton of easy-to-find fruits and vegetables. And yet they were still able to list 75-80 different kinds by the end. She also shares how wonderful it was to see that the intended message of "it's okay, you got this, it's not that scary" is what people go out of it. Stacy shares she also received a lot of comments from people who were similar to her: they were scared by that number at first but then went back and realized they were closer than they originally thought. Stacy mentions also seeing a lot from people who don't have a ton of time, or they're overwhelmed with picky-eaters, or they're not sure where to start. She mentions a recent blog post where she outlined every dinner her family ate over 2 weeks and included links to recipes. This alone got her family up to around 26 for those two weeks, not including breakfast, lunch, or snacks. Both Sarah and Stacy thank Sophia for adding yet another thing to the ever0-growing list of things people can do to add a number onto that list. Feedback on Episode #421 This next comment comes from a viewer in regards to Episode #421: Body Image. (10:51) Ashley says, "I just wanted to write and say thank you for using they/them pronouns so easily when talking about Dr. Lindo Bacon on your most recent episode. I have a transgender child and it means so much to me to hear how inclusive your speech was. You ladies are simply amazing all around. Thank you for everything you do!" More Thoughts on Pronouns Stacy shares that this is very kind for Ashley to say, but she feels that it needs to be expected. When Sarah did the research and found Dr. Lindo Bacon, it was something Sarah was very passionate about. And it mattered to Stacy how important it was to Sarah. Stacy feels that that is the intent of the show; to care about the health and wellness of everyone. And if they're not respectful of certain groups of people, how can they expect that group to be well. Sarah explains while doing her research, she noted that Dr. Lindo Bacon listed their pronouns as "they/them/their" in their "about" page. She made sure to note it on her and Stacy's outlines because respect and listening to others is something they talk a lot about in this show. Sarah feels that using the pronouns another person uses to identify themselves is a basic show of respect. To be gender-aware and inclusive is a really important thing to do in our society today. Sarah also shares she works hard to pass that respect onto her children, so they understand just because something is more common doesn't mean that it's the only thing that's normal. Stacy also reminds us that if we do make a mistake and use the wrong word, it's okay. It's okay to be corrected, apologize, and learn. We don't always realize when we're making assumptions. It doesn't make us bad people. Feedback on Episode #419 In this episode, Stacy and Sarah talked about how corn is a gut superfood. Stacy expresses how touched she is at hearing this! Thank you, Donna! Checking In With Sarah's Updates Stacy checks in with Sarah. Sarah comments that the overall theme for 2020 seems to require pretty continuous adaptation. She adds that rolling with the punches, for her, is easier some days than it is others. Her puppy is now at the age where she can hang out and doesn't need undivided attention all waking hours, allowing Sarah to dig into bigger projects. The reason Sarah does things like this podcast is because her brain is happiest when she's feeding it with information and research. The Coronavirus Pandemic ended up putting a major pause on Sarah's book about the gut microbiome. She decided to put everything into two ebooks: The Gut Health Guidebook and The Gut Health Cookbook. She didn't want everyone to have to wait for this long-format information, so she dropped everything to reorganize the project. Now, she's working on wrapping up the last few topics and developing a new plan for publication. Sarah is also preparing the next AIP lecture series on January 18th, 2021. The cart is now open, and there will be Early Bird Pricing until November 1st, 2020. The plan currently is to teach one session next year. Sarah is also offering diversity and inclusion scholarships this year. Information on those scholarships can be found right on the main landing page for the course. Stacy thanks Sarah for taking what they talk about and implementing change. Sarah jokes that she's a huge planner and how 2020 made it very hard to follow her planned-out trajectory. It feels good to get back to where she started the year off and get the information out there on the gut microbiome. Checking In With Stacy's Updates Stacy touches on the Covid updates from last week and how that's impacted her emotionally. She is still home with the kids, and that it doesn't look like they'll be going back to school any time soon. She jokes that she's flip-flopped roles with Matt, who used to be a stay-at-home dad for much of her boys…
52 min
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