Not Your Average Mother Runner Podcast

Send us a textEvelyn's journey from trauma to empowerment through health and wellness is nothing short of inspiring. Growing up in a large household in North Jersey, she faced the absence of her busy parents and the trauma of sexual abuse, leading to struggles with anxiety and dissociation. In this episode, Evelyn shares how she emerged stronger by finding solace in therapy, studies, and dancing. Her mother's health transformation post-divorce became a turning point, motivating Evelyn to pursue a career in health and wellness, paving the way for her role as a personal trainer and nutrition coach.Becoming a fitness professional, she not only aids others in achieving their goals but also finds her own sense of purpose and strength. We discuss the crucial role of creating a supportive environment for clients, where vulnerability is welcomed, and emotions are understood as energy in motion. The growth mindset that fitness fosters is a beacon of hope in overcoming life's hurdles, emphasizing that challenges are opportunities to learn and grow stronger. Through Evelyn's experiences, we are reminded of the power of resilience and the endless potential for personal growth.TakeawaysTrauma can have lasting effects, but seeking help is crucial.Fitness played a significant role in Evelyn's mental health recovery.Evelyn's coaching philosophy emphasizes gradual progress and small wins.Evelyn's approach to fitness is holistic, addressing mind, body, and spirit.Creating a supportive environment is key to client success.CONNECT WITH EVELYNNEW APPTRAINING FORMSupport the showIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Send us a textDiscover why the future of weight management lies beyond the realm of traditional diet and exercise as we welcome Dr. Cortina, a leading internal medicine specialist focused on obesity management. Challenge your assumptions about Ozempic and other weight loss medications as we unravel their dual purpose beyond diabetes treatment. Dr. Cortina enlightens us on the critical role of GLP-1, a gut hormone mimicked by these medications, which offers a scientific approach to managing appetite and obesity-related health conditions like prediabetes. We dig into the complexities of assessing who qualifies for these treatments, stressing the importance of evaluating obesity-related risks. Dr. Cortina also takes on the problematic nature of the diet industry, likening it to "weight loss cartels" that often exploit vulnerable individuals. We conclude with a hopeful vision for a future where informed medical guidance prevails over diet culture, and we invite you to explore more of Dr. Cortina's insights on Instagram.About Dr. CortinaDr. Sandra Cortina is an internal medicine specialist and diplomate of the American Board of Obesity Medicine who practices obesity medicine in British Columbia, Canada. She has a special interest in ADHD and Binge Eating Disorder as well as managing the multifactorial causes of obesity that help ensure long-term treatment success. Her previous training includes a bachelors in Kinesiology, a masters in Public Health and a bachelors in Nursing with prior nursing practice experience in mental health, harm reduction and addiction medicine. She currently holds active memberships with the Canadian ADHD Resource Alliance and Eating Disorders Association of Canada. She is passionate about helping patients unlearn diet culture myths, and to replace them with evidence-based approaches to clinically important weight loss. As an advocate for scientific communication, she actively shares accurate weight loss information on social media and works to debunk misleading trends. TakeawaysWeight loss medications should be reframed as anti-obesity medications, as their goal is to reduce the burden of excess fat tissue that leads to other health issues.Weight loss medications work by mimicking gut hormones that control appetite and help individuals feel full.Weight loss medications should be used in conjunction with lifestyle changes, such as reducing processed foods and engaging in physical activity.CONNECT WITH DR. CORTINAWEBSITEINSTAGRAMREAD HER BOOKSupport the showIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Send us a textDiscover how three trailblazing individuals are reshaping the running community in Albany, New York, as we chat with the dynamic co-founders of Cap City Runners—Dr. Don Applyrs, Angelo Maddox Jr., and Markael Brace (Kaelz). Hear Dr. Don's inspiring account of how running brought balance and resilience during his doctoral journey, while Angelo shares touching stories of his father's enduring influence on his passion for the sport. Markael, a dedicated public servant, reveals how running became a cornerstone of his commitment to health and community well-being. Together, they're cultivating an inclusive space that not only welcomes runners of all backgrounds but also challenges prevailing misconceptions about who belongs in the world of running.TakeawaysRunning can be a therapeutic outlet for mental health.Cap City Runners aims to diversify the running community.Consistency is key in encouraging community participation.Representation matters in sports and fitness.Running fosters a sense of camaraderie and support.The journey of running can inspire others to join.Mental toughness developed through running translates to life challenges.Community engagement is essential for promoting health and fitness.Vulnerability among men can lead to stronger support systems.Succeeding with attainable goals is crucial for personal growth.CONNECT WITH CAP CITY RUNNERSWEBSITEINSTAGRAMFACEBOOKSupport the showIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Send us a textImagine a world where the pressures of maintaining a certain body image in competitive sports could be transformed into a thriving career that empowers others. Dr. Theresa DeLorenzo, a former gymnast turned dietitian, shares her remarkable journey from navigating the challenges of restrictive eating to cultivating a fulfilling career in athletes' nutrition. Her story is a testament to resilience and transformation, as she uses her personal experiences to help others achieve optimal health through nutrition and yoga therapy. A powerful narrative of self-discovery and healing, Dr. DeLorenzo illustrates how past adversities can pave the way to impactful change.Many active women struggle with the balance between dieting and exercise, often falling into the trap of thinking weight loss should be the end goal. Our conversation with Dr. DeLorenzo sheds light on these common misconceptions and emphasizes the importance of sustainable lifestyle changes instead of temporary diets. By focusing on proper nourishment and understanding the pitfalls of under-fueling, especially in the athletic realm, we explore how incorporating nutrient-dense foods can naturally reduce unhealthy cravings. This engaging dialogue serves as a reminder that a well-rounded fitness regime should prioritize health and nutrition, with weight loss as a beneficial byproduct rather than the central aim.TakeawaysDr. DeLorenzo's journey as a gymnast shaped her career.Mindful eating can help individuals reconnect with their bodies.Sustainable nutrition is key to long-term health.Athletes need to fuel their bodies properly to perform.Menopause can significantly impact nutritional needs.Positive body image is crucial for overall well-being.Yoga therapy can aid in improving body image and nutrition.Restrictive diets often lead to unhealthy eating patterns.Listening to your body is essential for proper nutrition.Nutrition should be personalized and not one-size-fits-all.CONNECT WITH DR. DELORENZOWEBSITEINSTAGRAMHIGH PERFORMANCE PROGRAMFACEBOOKSupport the showIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Send us a textCurious about how the nervous system shapes our overall health, especially in children? This episode uncovers the groundbreaking work of Dr. Rhiannon, a specialist in neuro-focused chiropractic, who promises to redefine your understanding of chiropractic care. Dr. Rhiannon sheds light on how her practice diverges from traditional approaches by emphasizing the nervous system over musculoskeletal adjustments and explains why the notorious "cracking" sound isn't the core of effective therapy. TakeawaysChiropractic is not just about cracking bones, but about restoring optimal nervous system function.A neurotonal approach focuses on neurological indicators for adjustments and individualized care plans.Insight scans assess heart rate variability, thermal activity, and neural motor system function.Dr. Clauss primarily focuses on children to optimize their nervous system development.She teaches workshops and events to educate the public about the importance of a healthy nervous system.CONNECT WITH DR. RHIANNONWEBSITEINSTAGRAMFACEBOOKYOUTUBESupport the showIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Send us a textEver wondered how passion and dedication can turn a simple idea into a thriving platform? Join me, Lisa, as I chat with Kristen, the spirited force behind Saucy Suraci, who has redefined what it means to be a local influencer and small business advocate in the 518 area. Kristen's journey from accidentally starting a social media page to crafting an empowering venture for local businesses is a testament to her hard work and unique flair. In our engaging conversation, Kristen offers a candid glimpse into her world, balancing a full-time job alongside her business, and the sacrifices she makes to keep her dream alive. Her story shines as an inspiring beacon for women eyeing the entrepreneurial path.But the road to entrepreneurship has its own set of challenges, especially in the realm of personal relationships. Kristen and I discuss the intricate dynamics women face in the dating scene when their professional success comes into play. With societal expectations often at odds with personal achievement, finding a supportive partner can be a tricky balancing act. Kristen shares her experiences since launching her saucy page in January 2023, painting a vivid picture of the relentless effort behind the scenes. It's not all glamorous meals and easy wins; it's a demanding job that requires grit and resilience, proving that success is earned, not given.TakeawaysPassion is crucial in starting and running a business. It fuels motivation and success.Having a strong support system, including like-minded individuals and networking groups, is essential for encouragement and guidance.Balancing a full-time job and a side business requires dedication and time management.The impact of supporting small businesses goes beyond personal gain and contributes to the success of the community.Obstacles and criticism are inevitable, but staying true to oneself and the mission is key.Defining success is subjective and can be measured by the positive impact made on others.Starting a business requires continuous learning, adaptability, and perseverance.Women entrepreneurs may face unique challenges, such as societal expectations and dating dynamics, but staying true to oneself and finding a secure partner are important.Surrounding oneself with supportive and like-minded women can create a positive and empowering environment.CONNECT WITH KRISTENWEBSITEINSTAGRAMTIKTOK518 Get Together *The network group Kristen and I were discussing. Support the showIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Send us a textWhat happens when the world stands still, yet your personal life spirals into chaos? This gripping episode features Lianne Torres, a resilient podcaster, speaker, and survivor of domestic violence, who bravely opens up about navigating abuse during the unprecedented COVID-19 lockdowns. Leanne's story is one of intense transformation, illustrating how the mind's landscape can be as treacherous as the physical world. Her relationship, which began in April 2020, masked itself as ideal until it unveiled layers of emotional, verbal, and mental abuse, alongside infidelity and manipulation. Through sharing her painful experiences, Leanne has become a beacon of hope and resilience, using her podcast "Watch Us Thrive" to empower others.NATIONAL DOMESTIC VIOLENCE HOTLINE1.800.799.7233RESOURCESTakeawaysFacing trauma and taking accountability are crucial steps in the healing process.Self-discovery and self-love are essential for building a healthy relationship with oneself.Dating oneself and focusing on personal growth before entering a new relationship can lead to healthier connections.Sharing stories of hope and survival can inspire others and create a supportive community.It is important to recognize and address different forms of abuse beyond physical violence.CONNECT WITH LIANNEWEBSITEPODCASTINSTAGRAMYoutubeSupport the showIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Send us a textVanessa Peralta-Mitchell, the dynamic force behind VCPM Inc and the Game Changers program, shares an invigorating journey that began with a simple promise to herself—taking the plunge into running after being inspired by a powerful documentary. Vanessa's story is one of resilience, highlighting the transformative power of keeping promises. Despite having no formal track experience, she embraced running later in life, illustrating how a 10K race became a powerful teacher in preparation and perseverance. Her tale is not just about personal triumph but also about empowering women to break barriers and live without limits.TakeawaysVanessa Peralta-Mitchell empowers women to live a life without limits through runningVCPM Inc. and the Game Changers program aim to redefine the running industry and provide more representation for women of colorGame Changers helps women of color become certified run coaches and offers resources and support for them to thriveUpcoming initiatives include the distribution of running shoes to those in need and the Powered program, which partners with road races to provide inclusive training and supportCONNECT WITH VANESSAWEBSITE PWRHERDWEBSITE GAME CHANGERSINSTAGRAMYoutubeSupport the showIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Send us a textJodi and Gio from the Mindful Muscle Podcast share their personal transformation journeys and the impact it had on their lives. Jodi's health scare and desire to avoid medication led her to prioritize her health and make lasting changes. Gio's struggle with weight gain and fertility issues motivated him to take control of his health. Both Jodi and Gio emphasize the importance of mindset and mental health in the transformation process. They started the Mindful Muscle Podcast to inspire and support beginners on their fitness journey, while also addressing the struggles and normalizing imperfections. In this conversation, the hosts discuss various topics related to health and fitness, including mindset, weight loss, and the challenges faced by women and moms. They emphasize the importance of having a strong why and prioritizing self-care. They also touch on the misconceptions about losing body fat and gaining muscle, such as the obsession with the scale and the need for quick fixes. The hosts share their favorite episodes of their podcast and provide information on where to find them.TakeawaysTransformation journeys often start with a significant event or realization that motivates individuals to prioritize their health.Mindset and mental health play a crucial role in the transformation process.The Mindful Muscle Podcast focuses on supporting and inspiring beginners on their fitness journey while addressing the struggles and normalizing imperfections.Health and wellness are holistic, encompassing physical, mental, and emotional well-being. Having a strong why is crucial for embarking on a health and fitness journey.The scale is not the only measure of progress; focus on other indicators like measurements and how you feel.Quick fixes and medications may offer temporary results, but long-term success requires healthy habits and lifestyle changes.Prioritizing self-care is not selfish; it sets a positive example for children and improves overall well-being.Finding time for exercise and healthy habits requires making it a priority and valuing its long-term benefits.CONNECT WITH GIO AND JODIINSTAGRAMYOUTUBEPODCASTGIOJODISupport the showIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Send us a textHow do you find hope and healing after unimaginable loss? Join us as we sit down with Harry Marshall, aka "Scrambled Legs" on Instagram, who opens up about his profound journey through grief and recovery. Living in Canada but originally from West Yorkshire, Harry shares how running became his lifeline after losing his brother to suicide and his mother to heart complications. Tune in to hear how Harry's dedication to running 5 kilometers daily for a year across three continents helped him cope with his grief, offering a powerful testament to the mental and emotional benefits of physical movement.CONNECT WITH HARRYINSTAGRAMSupport the showIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Send us a textEver wonder how running can transform a person's life completely? Join us as we sit down with the incredible Ken Anderlitch, a devoted runner whose path from addiction to sobriety is truly awe-inspiring. Ken opens up about how running became his essential lifeline, helping him to overcome life challenges. Listen to his riveting account of running 840 miles across Texas in just 19 days to raise awareness about addiction. And don't miss the scoop on his next ambitious journey from Washington DC to San Antonio to support families in recovery, showcasing his unrelenting dedication to advocacy and resilience.CONNECT WITH KENINSTAGRAMYOUTUBEGIVE TO THE CAUSEHaven for hopeCapital Sweat Fest September 22nd at Frog Alley. Buy your tickets before they sell out! Use promo code 518COMMUNITY BUY TICKETSupport the showIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Send us a textJoin us on the Ella Go Podcast as we sit down with Vanessa Kavulish, a coach devoted to helping women break free from mental barriers and fully embrace their potential. Vanessa shares her journey of self-discovery and empowerment, starting with her weight loss journey and overcoming self-worth issues. She emphasizes the importance of the mind-body connection and how it impacts our overall well-being. Vanessa works with women to help them overcome limiting beliefs and negative self-talk, giving them permission to explore themselves and prioritize their own needs. TakeawaysThe mind-body connection is crucial for overall well-being and self-acceptance.Overcoming limiting beliefs and negative self-talk is essential for personal growth and empowerment.Giving yourself permission to explore and prioritize your own needs is key to living a fulfilling life.Surrounding yourself with experienced professionals and mentors can accelerate your growth and success.Dance fitness can be a powerful tool for self-expression and empowerment.CONNECT WITH VANESSAINSTAGRAMWEBSITEFACEBOOKYOUTUBEREBEL RISE PODCASTSupport the showIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Send us a Text Message.Running injuries don't have to sideline your passion. Today, we're joined by Dr. Relation from Bluestone Podiatry to discuss the prevention of common running injuries like plantar fasciitis and achilles tendonitis. Dr. Relation is a board certified podiatrist providing surgical and non-surgical treatment of foot and ankle problems. He utilize curamedix shockwave therapy which includes EPAT/ESWT/EMTT therapies as a non-invasive, non-surgical treatment for many runners ailments involving no "downtime". Bluestone Podiatry is a newly opened practice in Slingerlands, however Dr. Relation has been in private practice for 9 years. Dr. Relation is also a surgical consultant at Family Foot Care in Valatie, NY. He is a Lapiplasty Centurion Center, having performed well over 100 Lapiplasty cases. Dr. Relations is currently on staff at Bellevue Hospital, Ellis Hospital, St. Peter's Hospital, St. Peter's Surgery and Endoscopy Center and New England Laser and Cosmetic Surgery Center. On his free time he enjoys being outdoors, and doing activities such as camping, biking, hiking and golfing as well as spending time with his wife, two children and dog.If you're in the Capital Region, reach out to Bluestone Podiatry and schedule an appointment today!CONNECT WITH DR. RELATIONINSTAGRAMWEBSITEFACEBOOKSupport the Show.If you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Send us a Text Message.Who said running outdoors is not therapy?!! Join me, on this episode, as we explore the world of forest therapy with Lauren Debick, an expert guide from Ocala, Florida. Discover how the Japanese practice of "Shinrin-yoku" or forest bathing can boost your immune system, lower stress levels, and improve cardiovascular health through the natural essence of trees. Lauren shares how nature therapy fosters mindfulness, reduces anxiety, and ignites creativity, making it suitable for all—from children and busy professionals to athletes.Lauren is a life coach and certified Forest Therapy Guide with a passion for connecting people to nature's restorative power. She helps to bring people back in touch with the natural rhythms of the earth - a return to our essential life source that invites healing and renewal. Through guided nature immersions, Lauren helps her clients access an embodied experience of deep connection, inner wisdom, and reserves of creative potential lying within nature itself. With a background in communications and marketing in purpose-driven industries, Lauren deeply believes in the natural world's ability to create healing and a sense of well-being. Lauren strives to create spaces where individuals can uncover their own magic, find solace in nature, and experience profound personal growth and transformation.CONNECT WITH LAURENINSTAGRAMPODCASTWEBSITEFACEBOOKSupport the Show.If you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Send us a Text Message.A walk on the beach turned into a journey to the stage, as Dr. Efi's encounter with fitness blossomed into a passion for competitive bodybuilding. Her story during the COVID-19 lockdown is nothing short of remarkable, highlighting her transition from casual gym-goer to a dedicated bodybuilding competitor. Dr. Efi shares her mission to help other women achieve their fitness goals and offers a mental prep checklist for aspiring competitors. Listen as she reflects on the mind-body connection, the importance of overcoming fear, and the empowerment she found in embracing her new identity. This episode is a testament to resilience, transformation, and the power of finding strength in adversity.CONNECT WITH DR. EFIINSTAGRAMWEBSITEFREE Mental Prep ChecklistSupport the Show.If you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Send us a Text Message.Can you transform from a gym class avoider to a marathon runner? Join us as we explore Sarah Paupini's remarkable journey from someone who loathed running to training for a marathon in memory of her late father. Sarah sheds light on how she found strength and motivation from her community, turning an immense personal challenge into a source of inspiration. This episode is a testament to the extraordinary power of ordinary people breaking past stereotypes and embracing their fears.Sara is an attorney with the NYS Office of Mental Health- she is active in the local theater community and proud pet mama to Puccini and Nala. She is a newbie to running- but has been secretly wanting to shake things up in her world by running a marathon. She got more than she bargained for! CONNECT WITH SARAINSTAGRAMSUPPORT Sara! TEAM IN TRAININGSupport the Show.If you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Send us a Text Message.Melissa calls herself a Mom, wife and most recently a proud sober New Yorker.  The Covid 19 pandemic led to a perfect storm of life issues, loss and ultimately over-drinking.  After a visit to her doctor, she was forced to look at her habits, which ultimately led to making "drastic behavioral changes".  She grew to accept the fact that she was and never will be a moderate drinker. She decided once and for all to remove alcohol from her life and start living in the most authentic way possible.  Nearly a year later her life has improved exponentially and today she is a fierce advocate of living a life FREE of alcohol.  This is her story.CONNECT WITH MELISSAWEBSITEINSTAGRAMPODCASTSupport the Show.If you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Send us a Text Message.Karli Taylor, PhD, is an award winning fitness educator and professional development speaker. Karli, the creator of BarreFlow, has authored more than 10 other accredited fitness courses. As an eating disorder survivor, she has recently become a strong and outspoken advocate for eating disorder awareness within wellness spaces. Karli, with nearly three decades of experience, courageously shares her personal journey through an eating disorder and how it shaped her mission in the fitness world. We explore the often-overlooked prevalence of eating disorders among fitness clients and professionals and the critical need for mindful communication. Karli provides eye-opening examples of how even well-meaning comments can significantly impact clients' self-perception and mental well-being.Join us for a crucial conversation aimed at fostering a healthier, more inclusive fitness industry.CONNECT WITH KARLIINSTAGRAMINSTAGRAM BARREFLOWWEBSITEBARREFLOWONLINE COURSETIKTOKSupport the Show.If you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Join us as we chat with Michelle Spieler, the mastermind behind the Mature Makeup Masterclass, who shares her inspiring journey as a social media sensation. Discover how she broke industry stereotypes and became a beacon of authentic beauty.Our conversation takes a practical turn as Michelle divulges affordable skincare secrets that won't blow your budget. If you thought high-quality skincare was out of reach, think again. Michelle reveals the benefits of clean beauty, highlighting budget-friendly Korean skincare products that deliver impressive results. Learn how to maintain radiant, healthy skin with simple yet effective products like cleansing balms and essences, proving that great skincare doesn't require a fortune.We also delve into essential beauty routines that emphasize minimalism and authenticity, perfect for anyone, especially women over 40. Michelle shares her insights on creating a minimal makeup kit with must-have items like tinted moisturizers and versatile lip products. She also shares tips on sweat proof products for runners. Hear about her recent success of joining the Ulta Beauty Collective, a significant milestone where she represents mature women in the beauty industry. Whether you're an aspiring makeup artist or simply looking to refine your beauty routine, this episode offers empowering tips and celebrates the journey of a true beauty trailblazer.CONNECT WITH MICHELLEWEBSITE INSTAGRAMTIKTOKYOUTUBEKorean SkinCare YOUTUBE VIDEOSupport the Show.If you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Ever wondered how an everyday mom transforms into an elite endurance runner? This episode of our podcast brings you Melissa Londry's story. She is a licensed professional counselor whose journey from non-runner to ultra-runner will leave you motivated. She talks about the trials of balancing motherhood with her aspirations, highlighting how a supportive running community played a crucial role in her success. Running, she reveals, became her therapeutic anchor during the demanding first year of motherhood.CONNECT WITH MELISSAWEBSITE (body and mindfully healthy)WEBSITE (new river trail)INSTAGRAM (body and mindfully healthy)INSTAGRAM (new river trail)TIKTOKSupport the Show.If you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Yoga isn't just about striking a pose; it's a gateway to rediscovering your inner strength and beauty. That's exactly what Tommie a yoga guru and mompreneur, learned on her journey from self-perception to self-empowerment. But Tommie takes it to another level as a mompreneur, she is not only the owner of Balance by Tommie, she is also the co-founder of Capital Sweat Festival. The Capital Sweat Festival was the first of its kind in 2023 and now into it's second year, she is feverishly planning with her co-founder Danny Pigliavento. Don't miss this fun epsiode with Tommie discussing her yoga journey, how she is balancing motherhood, and the amazing events she has planned for the capital region! Tommie is a RYT-200, 8hold a 5 Hr Prenatal Certification, an ASFA barre instructor, a classically and comprehensively trained Pilates instructor, co-founder of Capital Sweat Fest, and mompreneuer. At balance by Tommie is dedicated to helping women create empowering thoughts and cultivate a positive lifestyle through the transformative practices of yoga, movement, and breathwork.  At Balance by Tommie, the mission is to encourage and empower women to invest in themselves and prioritize their well-being. I believe that every woman deserves the opportunity to embark on a journey of self-discovery, self-care, and self-love.CONNECT WITH TOMMIEWEBSITEINSTAGRAMRETREATSCAPITAL SWEATSupport the Show.If you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Today, I'm thrilled to welcome Jason Bahamundi of Run Try Bike to the show. A Bronx-born Puerto Rican kid turned marketing guru and endurance sports aficionado, Jason's life is a mosaic of struggle, resilience, and triumph. He gives us a raw and engaging recount of his journey, underlining the profound impact that running has had on his life. Together, we venture into the significance of embracing our multifaceted experiences, especially when it comes to the health and fitness narratives that often go unheard.Jason Bahamundi, founder of Run Tri Bike, is a passionate and accomplished endurance athlete dedicated to proving that there is a spot at the starting line for everybody and every body. With a background deeply rooted in the world of triathlons, running, and cycling, Jason has not only excelled in his personal athletic endeavors but is committed to fostering a supportive and inclusive world of endurance sports. This led him to establish Run Tri Bike, a platform that serves as a hub for enthusiasts to connect, share experiences, and access valuable resources. Jason's genuine enthusiasm for endurance sports, continues to inspire individuals to pursue their goals and embrace the transformative power of an endurance sports lifestyle.CONNECT WITH JASONWEBSITEINSTAGRAMFACEBOOKSupport the Show.If you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Ever wondered how a leap of faith into the world of running could not only transform your own life but also ignite a vibrant community? Dana Anello, the founder of Jersey Women Strong, joins me, to unfurl her journey from competitive swimming to creating a sisterhood of runners and multi-sport enthusiasts who support each other and give back to their local Northern New Jersey community. Dana's story is more than just about fitness; it's a narrative of empowerment, endurance, and community. As we unpack the incredible strides made by Jersey Women Strong, we also zero in on practical advice for women over 40 who might be eyeing the track or trail with a mix of excitement and trepidation. From the significance of recovery to the myth-busting realities about age and running, this conversation is a treasure trove for both the novice and the seasoned runner. It's proof that with the right community and mindset, the race isn't just for the swift but for anyone who dares to lace up their shoes and aim for the finish line. So, whether you're looking to crush personal goals or simply find a tribe of inspiring women who run the world, this episode is your starting block.CONNECT WITH DANA ANELLOWEBSITEINSTAGRAMFACEBOOKSupport the Show.If you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Have you ever witnessed the transformation of despair into hope, of sickness into health? Dr. Skyler Hamilton's story is nothing short of a miracle, as she recounts her battle with multiple sclerosis and her incredible journey to remission, guided by the potent mind-body connection. This conversation promises to shift your perspective, revealing how our emotional and physical health are deeply intertwined. From the grief of losing a loved one to the physical manifestation of stress, Dr. Hamilton illustrates the power of the mind in both harming and healing the body.CONNECT WITH DR. SKYLERWEBSITEINSTAGRAMPODCASTSupport the Show.If you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

When the burdens of past traumas weigh heavily on both mind and body, the path to healing can seem shrouded in mystery. Together with Charlene Meyer, a seasoned therapist with a diverse toolkit of somatic and trauma-focused therapies, we explore the profound connection between our physical states and emotional scars. Charlene, with her deep expertise in marriage and family therapy, art therapy, EMDR, and somatic experiencing, illuminates the transformative process of somatic therapy, which transcends conventional talk therapy by addressing how our bodies harbor and manifest trauma. Our discussion reveals how incorporating movement, such as running, into therapeutic practices can not only catalyze emotional release but also fortify mental resilience against anxiety and depression.CONNECT WITH CHARLENEWEBSITEINSTAGRAMSupport the show⭐️NEW Running Clinic For Women New To Running April 20th 11am-12pm @MochaLisa's Clifton Park, NY FOR MORE INFOIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Today's episode is all about Menopause. Jennifer Goldstock, a functional medicine nurse practitioner, brings her wealth of knowledge to the table, exploring the often unspoken challenges women face during menopause. We tackle the nuances of hormone rebalancing and dive into managing symptoms with natural remedies. Confused and feel lost when it comes to Menopause? This episode promises to provide you with the basics you need so you can start advocating for yourself and getting the proper health care and information you deserve to know.CONNECT WITH JENNIFERWEBSITEINSTAGRAMSupport the show⭐️NEW Running Clinic For Women New To Running April 20th 11am-12pm @MochaLisa's Clifton Park, NY FOR MORE INFOIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Join forces with Michelle Ozymy, a real estate maven and business coach extraordinaire, as she unveils the strategies for women to purchase their own homes. In this heartfelt exchange, she throws open the doors of opportunity, sharing her personal evolution from the corporate grind to the helm of Knob and Key Realty. Witness Michelle's candid revelations on the art of mastering life's tightrope and her uplifting mission to nurture other women carving out their legacies in the business world.In the spirit of growth and reinvention, we take a glimpse into Michelle's latest endeavor - sculpting a coaching program for female entrepreneurs with aspirations that soar beyond the boardroom.  With resources at the ready and inspiration in abundance, this episode is your beacon, guiding you to the shores of personal and professional triumph.CONNECT WITH MICHELLEUPCOMING BUSINESS COACHING PROGRAMFB LIVE SHOWIGBUSINESS COACHING WEBSITEKNOB AND KEY REALTY WEBSITEFACEBOOKSupport the showIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

If you are a runner, you know one of the weakest parts of a runner's body is the hamstrings. Meet Dr. Garret Drumheller, a physical therapist and the inventor of the Nordstick.  His creation, the Nordstick, emerged from a challenging stint at a Division I university, where ingenuity met necessity and led to an affordable, space-saving fitness innovation. With over 150,000 units sold, Garrett's journey from prototype to viral sensation encapsulates the essence of this episode: a testament to how dedication and smart design can transform the athletic world.We tear into the meat of hamstring fortification, particularly through the lens of Nordic curls, and why they're paramount for athletes, especially those navigating the rigors of cleat sports. Garrett offers a deep dive into the biomechanics of injury prevention, and how his Nordstick stands up to the rigors of intense training. Join us for an invigorating discussion that promises to elevate your understanding of fitness and the tools we use to achieve peak performance.Interested in ordering the Nordstick? Check out the link to ORDERCONNECT WITH GARRETTIGWEBSITEYOUTUBETIKTOKFACEBOOKSupport the showIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Listening to Personal Trainer, Asia Cornwall, talk about fitness, makes you want to go to the gym and work it out.  As Asia recounts her evolution from a track athlete to a fitness guru, she reveals the mental paradigm shift that accompanied her journey, emphasizing that the real measure of progress lies not with the scale but with the inner transformations we undergo. Asia also discusses the myths when it comes to weight training and how lifting heavy is the key to seeing a transformation. Our final chapter is an ode to empowerment, spotlighting fitness as a catalyst for personal strength and confidence, particularly for women. Asia speaks to the trepidation many feel when stepping into a gym but promises an encouraging truth: the focus is on personal goals, not on judgmental onlookers. With the mantra "Don't play with it", she drives home the importance of taking fitness aspirations seriously. CONNECT WITH ASIA:WEBSITEINSTAGRAMYOUTUBETIKTOKSupport the showIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Joining us is Lisa Concepcion, founder of LoveQuest Coaching, who expertly dissects the dance of attraction, vulnerability, and the power dynamics between alpha females and alpha men. Together, we unwrap the complexities of navigating a world where strength meets softness, and leadership encounters receptivity.As we sail through the waves of modern relationships, we uncover the parallels between iconic characters from 'Sex and the City' and the 'Rocky' series, illustrating the complementary energies that create powerful partnerships. We delve into the importance of balancing feminine grace with alpha ambition, both in the boardroom and in love. This episode is a treasure trove of insights for those alpha women seeking an equally formidable alpha male, highlighting the harmony of shared strength and the subtle art of feminine receptivity.Tune in for this heartwarming exploration of love, empowerment, and the journey to finding someone who not only challenges but cherishes your alpha nature.CONNECT WITH LISAWEBSITEFREE  LOVE ASSESSMENTCan an alpha woman attract an alpha man? ArticleINSTAGRAMSupport the showIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Join the conversation with Lisa and special guest Akili Carter, as we cut through the Valentine's Day noise and get real about love and relationships. With Akili's unique blend of personal experience and professional expertise in counseling couples, we uncover the raw truth about what makes a relationship thrive and offer revelations that could redefine your approach to love.TakeawaysOur parent's taught us what arguing looks like as couples but we were not taught  the proper way to argueSteering clear of the destructive paths of 'right fighting' and scorekeeping, we pave the way for healthier, more gratifying exchanges that strengthen bonds rather than fray them.CONNECT WITH AKILIWEBSITELINKEDINPUBLISHED BOOKSIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Join the conversation with Lisa and special guest Akili Carter, as we cut through the Valentine's Day noise and get real about love and relationships. With Akili's unique blend of personal experience and professional expertise in counseling couples, we uncover the raw truth about what makes a relationship thrive and offer revelations that could redefine your approach to love.TakeawaysMen and Women process things differently in relationshipsFalse Narratives are communication sabotagersArguing in a relationship is an opportunity for growthCONNECT WITH AKILIWEBSITELINKEDINPUBLISHED BOOKSIf you like this episode, please be sure to subscribe everywhere you listen to podcasts!If you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

SummaryIn this episode, host Lisa and guest Bridget Bennett discuss the five essential steps to handle a high-conflict personality spouse when co-parenting. Bridget, a custody and divorce specialist, shares her journey and provides valuable insights and strategies for maintaining peace and focusing on the well-being of the children. The steps include going low contact, establishing firm legal boundaries, using BIF communication, considering a domestic violence protective order, and focusing on controlling oneself. Bridget emphasizes the importance of self-regulation and not reacting to the high-conflict behavior of the other parent.TakeawaysGo low contact and use a parenting app to minimize direct communication with a high-conflict personality spouse.Establish firm legal boundaries by having a court order in place and following it strictly.Use BIF communication (brief, informative, friendly, and firm) to communicate with the high-conflict personality spouse effectively.Consider obtaining a domestic violence protective order if the high conflict behavior continues and poses a threat.Focus on controlling oneself and not getting caught up in the high-conflict behavior of the other parent.Chapters00:00 Introduction to the topic03:11 Bridget's background and journey04:25 Coping with high-conflict personalities05:41 Defining high-conflict personality06:35 Differentiating high-conflict personality from narcissism10:04 Steps to handle a high conflict personality spouse10:34 Step 1: Go low contact and use a parenting app12:09 Step 2: Establish firm legal boundaries15:41 Step 3: Use BIF communication20:39 Step 4: Consider a domestic violence protective order22:31 Step 5: Focus on controlling yourself27:58 Recap of the five steps36:09 How to reach Bridget for coaching38:45 Conclusion and farewellCONNECT WITH BRIDGETFACEBOOKINSTAGRAMTIKTOKLinkTreeIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

When you think of a 'man's podcast', what comes to mind? I thought I knew until Mark Hubert of the Warrior and the Wolf podcast joined us. Our conversation took us through the compelling story behind the Warrior and the Wolf podcast, from its symbolic logo and name to the personal experiences that define its purpose. We were moved by Mark's heartrending journey after his father's passing, a path that led to an affair in his marriage. But, as Mark pointed out, infidelity often isn't about sex; it's about deeper issues within us. It's a discussion that needs more attention, and Mark's candidness brought that into the limelight. We closed our chat with Mark's inspiring story of mending bridges with his wife, showcasing the art of healing and moving forward. He shared the impact of his transformative experience at the Crucible Project, a weekend that allowed him to tap into his emotions and vulnerability. We also reflected on the importance of father-child relationships and the long-lasting influence of childhood experiences. We found hope in Mark's positive learnings from his life chapters and the man he has become. Join us on this journey of rediscovering masculinity and vulnerability, and the strength that lies within it.CONNECT WITH MARK and The Warrior and The Wolf PodcastFACEBOOKINSTAGRAMWEBSITEMark's full story on The Warrior and The Wolf Podcast Episode If you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

What would it look like if men felt comfortable expressing vulnerability? What would it mean for all of us if we redefined masculinity? Today, we're on a quest to answer these questions and more, with our brave guest, Aaron Beaty. Aaron, the host of the Warrior and the Wolf podcast, shares his perspective on vulnerability and reveals his personal journey of healing from childhood sexual abuse.This episode is packed with raw and real conversations that break the silence on oft-ignored topics. We're talking about everything from male vulnerability to the difficult, but necessary, process of addressing anger within families. Aaron will share insights from his journey, demonstrating the transformative power of vulnerability and the positive outcomes of facing emotions head-on.Finally, we'll shed light on the often overlooked aspect of men's mental health - the importance of supportive relationships and understanding that healing is not a linear process. We also acknowledge and appreciate platforms like the Warrior and the Wolf, that act as safe havens for men to openly discuss their emotions and experiences. Join us as we redefine masculinity through vulnerability and broaden our understanding of the male psyche. This is a conversation you wouldn't want to miss.CONNECT WITH AARON and The Warrior and The Wolf PodcastFACEBOOKINSTAGRAMWEBSITEAaron's full story on The Warrior and The Wolf Podcast Episode If you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

This episode is brought to you with the small business owner in mind in the local 518 area. But this is not just a small business owner. This is Bri Larsen. She is the talk of the town when it comes to macarons. Bri is the owner of Whisky Business Bakery. Does the name sound familiar? Tom Cruise where are you?Check out this episode where Bri drops major gems on what it's like to be a female business owner and the Queen of Macarons. Listen in on how she started the business, self-care as a business owner, and what is next for this rising star! CONNECT WITH BRIFACEBOOKINSTAGRAMWEBSITEIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Rachel from Soulful Badass is BACCCCK! Rachel has been my bestie from across the pond since 2020. She is the podcast host of the Soulful Badass Podcast, an intuitive Success Coach, and founder of Soulful Badass where she is helping women to live aligned, Rich, and Free.This is Rachel's third visit to the podcast and today she is talking about manifesting when we really don't want to. I was going through a slump during this recording and Rachel talks about how even when you are going through bad times you are manifesting. Don't miss this episode!CONNECT WITH RACHEL WEBSITEYOUTUBEIGFACEBOOKThe episodes we talked about on the show:How to Use the Law of Attraction EpisodeBasics of Law of Attraction and Q&AIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Menopause ....How? Coach Becky Croft comes back to give us the basics on menopause and how runners can navigate through this glorious time in our lives.  She discusses the types of changes women may notice in their running routines and how they can overcome the challenges and become the runner they've always wanted to be. Coach Becky is a Running Coach, Athlete, and menopause advocate....more like a crusader.  She owns Hustle Run Thrive where she provides workshops, coaching, and running plans. She most recently published a Menopausal Marathoner Guide for Masters and Menopausal Athletes to educate runners and coaches on menopause. Get ready to become more aware and talk about a topic that is not always talked about. CONNECT WITH COACH BECKYINSTAGRAMFACEBOOKWEBSITEIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Check out my mini episode on my take on dating apps. Every now and then I will be dropping these mini episodes to provide insight, motivation, and inspiration on various topics!If you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Squeezing the lemons of life with zest. Meet Deanna Wicklund, wife, mom, and President of the not-so-profit, Wicklund Warriors. The self-professed leader of the Bad Blood Club, she and her Board assist local families with blood cancer. Why? Because she is a blood cancer survivor. She is a 10yr leukemia, stem cell transplant survivor and the steward of other survivors' stories. "Give it to me, I can take it"She now runs the Wicklund Warriors which is a 501c3 charity serving families in Albany, Columbia, Greene, Fulton, Montgomery, Rensselaer, Saratoga, Schenectady, Schoharie, Warren, and Washington counties battling blood cancers. They work directly with social workers in hospitals and cancer centers to identify clinically diagnosed Capital Region patients facing financial difficulty. Get ready to be inspired in this episode and learn how she turned a drastic diagnosis into a gift to others. How can you help?Join her at the first-ever Bad Blood 5K Run REGISTERDONATECONNECT WITH DEANNAINSTAGRAMFACEBOOKWEBSITEIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Today it's all about trauma and how it impacts the relationship we have with ourselves and others. Dr. Florencia is dropping gems!! Dr. Florencia is a relationship coach and psychologist, who helps women with their love life. Listen to her talk about how the relationships we had during our childhood impacts how we see love in ourselves and with others. And we unpack that toxic dating pattern that many of you are experiencing. Why do I keep dating the same type of person? Dr. Florencia is going to shed some light on this and it will shock you!CONNECT WITH DR. FLORENCIAINSTAGRAMYOUTUBEFACEBOOKWEBSITE ***FREEBIE: The Power of PauseIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

Season 4 Episode 2Welcome to today's episode of our podcast, where we'll be discussing the money basics for women. Our special guest for today is none other than Finance Coach Sandra Guerrero, who is passionate about educating and empowering women with tips and tricks about money that aren't taught in school. Sandra's mission is to help single moms in diverse communities achieve financial success beyond their circumstances. Her vision is to break generational cycles in low-income communities by giving them the opportunity to learn about money, level up, and change their lives. As she always says, knowledge is power and everyone has a choice to prosper in life. Get ready for an insightful and empowering conversation!CONNECT WITH SANDRAINSTAGRAMTIKTOKFACEBOOKWEBSITEIf you like this episode, please be sure to subscribe everywhere you listen to podcasts! FOLLOW ME on INSTAGRAM Check out the WEBSITE Help support this podcast by buying me a cup of coffee. I need it to stay awake editing! BUY ME COFFEE

I am Back!!!Listen to my 1st episode of the season. I get real with how I do self love and how I don't. Being very vulnerable here! Check it out!If you like this episode, please be sure to check subscribe to everywhere you listen to podcasts!And FOLLOW ME on INSTAGRAM

Meet Melia Garza. She did whatever she could to avoid running. And now she is a running coach. Melia Garza (she/her) is the owner and coach at Journey to Run. During and after college, Melia found herself wanting to be a runner but struggled. It wasn't until Melia was in her 30s and joined Team in Training of the Leukemia and Lymphoma Society that she started to see success. With the knowledge and support of running coaches, Melia's journey to run has taken her to the start and finish lines of 5ks to marathons. Melia also built her own knowledge of all things running and had the opportunity to coach runners with Team in Training for the 2020 Walt Disney World Marathon events. In October 2020, Melia became a certified running coach through the Road Runners Club of America and in April 2022, officially launched her own coaching business Journey to Run. As a coach, Melia's goal is to help current and aspiring athletes write the next (or first) chapter in their own journey to run and achieve things they never dreamed possible. Melia also strives to make the running community more inclusive and openly extends an invitation to anyone who hasn't felt welcomed or represented in the running community in the past. Journey to Run's Running is For Everyone program is designed to bring the larger community together to help make running with the help of a certified running coach accessible for individuals who are experiencing financial hardship. Fun facts about Melia: She love dogs and foster them through a local rescue organization. They occasionally drop in to say hello during coaching consultations. She has  been vegan (no animal derived products) for more than 10 years. And she is a first generation college graduate.In this episode, we talk about how she started running as a non runner and her experience with  Disney Marathon 2020 right before the pandemic hit!CONNECT WITH MELIAWEBSITEINSTAGRAMIf you like this episode, please be sure to check out Season 3 Women's Running Series at https://ella-go.com/listen

Meet Nikkia Young. Nikkia is breaking barriers as a runner!She lives in Richmond, VA, where is part of a supportive running community. She coaches new walkers and runners in 5K., 8k, and half marathon distances. She has served as the President and Treasurer of the Richmond Road Runners Club where she is also a race director. Nikkia represents a myriad of amazing companies such as SaltStick, ProCompression, SPIBelt, and Fitness Protection Program.To date she has completed 27 half marathons, and 4 full marathons. Her top accomplishments so far is PRing the Chicago Marathon in 2018. When she is not training for her next road race she is a financial analyst, an active volunteer for her beloved sorority (Alpha Sigma Alpha) and dog mom to a cute basset beagle mix named Ranger. In this episode, we talk about how she is breaking barriers as a plus size runner and a woman of color. And her story on how she started running will surprise you. Lots of laughs in the episode. CONNECT WITH NIKKIA:WEBSITEINSTAGRAMIf you like this episode, please be sure to check out Season 3 Women's Running Series at https://ella-go.com/listen

Meet Warrior Becky Croft! Yes, you read that correctly. And when you finish listening to this episode, that is exactly how you will see her.  She is a runner and certified Chi Running instructor and RRCA run coach in Oklahoma. After enduring several surgeries, 2 rounds of menopause, and eventually a full hysterectomy caused by Endometriosis, she searched for younger menopausal endurance athletes like herself. Unable to find anyone in a similar situation, she had to make her own way back to faster paces and longer distances in a new body without hormones. She now advocate for women in similar situations and have strived to create some sense of community to support them in their journeys so they don't feel alone.In this episode, we get real talking about menopause and Becky's journey on how she had to advocate for herself through her journey. CONNECT WITH BECKY:WEBSITEINSTAGRAMFACEBOOKPINTERESTIf you like this episode, please be sure to check out Season 3 Women's Running Series at https://ella-go.com/listen

Meet Sharon Mosley. She  is a Licensed Clinical Mental Health Counselor with over 20 years of experience and is a runner! We are going to talk about movement and how it impacts your mental health. Sharon's educational background includes degrees in Agency Counseling (M.S.) and History (B.A) from North Carolina Agricultural and Technical State University. She is the owner of The Fit Talk PLLC and her approach to therapy is person centered combined with cognitive behavior therapy and mindfulness practices. Sharon offers counseling and health coaching services to individuals and groups. She has experience providing individual, family and group therapy for those struggling with a variety of mental health issues including anxiety and depression. She also holds an A.C.E. health coach certification. Sharon is committed to healthier living and believes one of the best ways to approach this is through walk and talk therapy. She encourages clients to move beyond the office setting and take their sessions outside for a walk when possible. Sharon enjoys giving back to her community and served 15 years as a volunteer Mental Health Disaster Therapist with the American Red Cross, assisting families and individuals in crisis. She is also a member of the American Counseling Association. In her spare time, she enjoys swimming and participating in races including 5ks and half marathons.CONNECT WITH SHARON:INSTAGRAMWEBSITEIf you like this episode, please be sure to check out Season 3 Women's Running Series at https://ella-go.com/listen

Meet Alexandra Ellis. She is a Mobility Coach and wellness expert who helps active people move smarter, maintain their bodies, and maximize strength with customized wellness plans so they can enjoy life without pain. Everything a runner needs!!She is the creator of AE Wellness and host of The Body Nerd Show. Her teaching and studies focus on injury prevention, rehabilitation and wellness, inspired by her studies at UC Davis where she earned a BS in Exercise Biology. Her programs have helped people worldwide get stronger and out of pain so they can step into their greatest potential. CONNECT WITH ALEX:WEBSITEINSTAGRAMYOUTUBEFACEBOOKIf you like this episode, please be sure to check out Season 3 Women's Running Series at https://ella-go.com/listen

Meet Kari-Ann Wanat. Kari-Ann is leveling up the running community by creating a space for all runners to meet, cheer, race, and train. Kari-Ann has started running over ten years ago. She's ran in over 40 half marathons and 14 marathons. But it really started with Jamaica! Yes! Listen to how she started this running community where you can even find set up a cheer squad during a race. The community is predominantly in NYC but Kari-Ann is thinking BIG. Listen to the episode and connect with Kari-Ann on her website Run-N-Race NYCCONNECT WITH KARI-ANN:WEBSITEINSTAGRAMIf you like this episode, please be sure to check out Season 3 Women's Running Series at https://ella-go.com/listen

Meet Vicki Bentley-Condit. Vicki started running marathons at the age of 46 in 2003. Do the math!She is a biological anthropologist and a college professor at Grinnell College in Grinnell, Iowa. Her research has been on mother-infant relationships in baboons and baboon nutrition, conducted in Kenya. She is semi-retired but still actively teaching. Her first race was the Peachtree 10k in the mid-90's while she was finishing grad school at Emory University in Atlanta, GA. Her first distance race was a half marathon in Des Moines, IA in 2003. Since then, she has completed over 108 marathons with 50 miles being the longest distance. She completed her first round of the 50 states in Hawaii in 2017 and finished the 50 States Sub-4 (a marathon in under 4 hrs in each state) in January of 2019 at age 61 in Mobile, AL. Vicki was the 24th female to complete the 50

Tes Sobomehin Marshall is a Race Director and Atlanta running community leader. Tes has been organizing group runs, training teams and road races since 2011 through runningnerds, LLC. An Indiana native and graduate of University of Virginia, she has been in Atlanta since 2010 and currently resides in Southwest Atlanta in the Cascade neighborhood with her husband and daughter. Runningnerds offers a variety of road race experiences and distances and a weekly run group for all paces. Partnering with corporate, charity and community organizations since 2011, runningnerds has produced and directed over 200 races, large group runs, and training seasons. Runningnerds, LLC continues to strive to be an excellent social forum, resource and service to the contemporary running community.CONNECT WITH TES:https://www.instagram.com/runningnerds/https://www.instagram.com/runsocialatlanta/https://www.instagram.com/therace_uc/Facebook @runningnerds @RunSocialAtlanta www.runsocialatlanta.com www.theraceuc.com