Trail Mix

 In this weeks episode chaos is the name of the game. Nina kicks things off and shares the exciting news that we have been hoping for. Meanwhile, Kara recounts her wild experience discovering some mysterious trash bags that lead to an unexpected series of events. Plus, get ready for some cringe-worthy moments as Kara shares about the time she embarrassed herself in front of a hot coffee man—spoiler: it's just as awkward as you can imagine...maybe next week she will share the whole story.  Connect with us: @trailmix_pod on Instagram, Follow Nina and KaraLooking for a coach or sports nutritionist? Nina's your girl!Support us on Patreon! Thank you!Got a question or topic suggestion?  Send us an email trailmixsisterspod@gmail.comKeep it wild!

Guess who's back?! After a bit of a hiatus—and we're coming in stronger and more authentic than ever before. In this episode, we dive into why we hit pause and what sparked the exciting comeback. The truth is, we realized we weren't feeling excited about the podcast anymore because we were trying to sound like everyone else. We were focused on fitting in rather than standing out, and that's just not us!Now, we're doing things our way—no more trying to be like other podcasts. It's time for us to bring our true selves to the mic and share more of who we really are. So get ready for more unfiltered (and unhinged) conversations, more of the real us, and, of course, more of the energy that made you fall in love with this podcast in the first place.In this episode, we catch up on what Kara and Nina have been up to since March. From new adventures to personal growth, we've got a lot to share. We get into why running in the dark is so scary, how money is always on our minds (and why that's a constant struggle), and much, much more!It's a fresh start, a new chapter, and we couldn't be more excited to have you along for the ride. Let's kick things off right with a brand-new episode!Connect with us: @trailmix_pod on Instagram, Follow Nina and KaraLooking for a coach or sports nutritionist? Nina's your girl!Support us on Patreon! Thank you!Got a question or topic suggestion?  Send us an email trailmixsisterspod@gmail.comKeep it wild!

A Wednesday upload can only mean one thing, both Nina and I have had a busy week of donut eating and injury prevention. We buckle down and talk about our social media woes (do we need a Tik Tok account?!), the pros and cons of supplementing some runs on a treadmill, and briefly discuss a new study on the effects a tight sports bras can have on your breathing.Sports Bra Study: https://journals.lww.com/acsm-msse/abstract/9900/sports_bra_restriction_on_respiratory_mechanics.466.aspxIf you or someone you know is struggling with an eating disorder here is a link to resources. Eating Disorder Resources.RSVP to Mug Club!Connect with us: @trailmix_pod on Instagram, Follow Nina and KaraLooking for a coach or sports nutritionist? Nina's your girl!Support us on Patreon! Thank you!Join the gear swap! Got a question or topic suggestion?  Send us an email trailmixsisterspod@gmail.comKeep it wild!

This week we cover many topics:Get an update on Nina's injuryA Reebok legging reviewWhat our strength routines look like and how to plan yoursEating Disorder Awareness WeekIf you or someone you know is struggling with an eating disorder here is a link to resources. Eating Disorder Resources. RSVP to Mug Club!Connect with us: @trailmix_pod on Instagram, Follow Nina and KaraLooking for a coach or sports nutritionist? Nina's your girl!Support us on Patreon! Thank you!!Join the gear swap! Got a question or topic suggestion?  Send us an email trailmixsisterspod@gmail.comKeep it wild!

We BACK! Ok...so we went biweekly for February...thanks for sticking with us! We cover all the good stuff this week including: How Nina is fueling her runsA (hot take?) AG1 reviewHow we plan our racing seasonWhy Kara shouldn't be allowed to have subscription servicesWe also have a Nutrition Corner this week covering how and why it's important to fuel right after your runs. Help Maddie raise money for the Joslin Diabetes Center and the High Hopes Fund as she prepares to run the Boston Marathon.RSVP to Mug Club!Connect with us: @trailmix_pod on Instagram, Follow Nina and KaraLooking for a coach or sports nutritionist? Nina's your girl!Support us on Patreon! Thank you!!Join the gear swap! Got a question or topic suggestion?  Send us an email trailmixsisters@gmail.comKeep it wild!

Aye! We back baby, sorry for the unintentional week hiatus...life happens and we are busy folk outside of this podcast. This week on the Trail Mix podcast it's a good ole fashioned catch up. We do some catching up with each other, tend to some housecleaning, and make 2 big and exciting announcements. Check it out!  Help Maddie raise money for the Joslin Diabetes Center and the High Hopes Fund as she prepares to run the Boston Marathon.Connect with us: @trailmix_pod on Instagram, Follow Nina and KaraLooking for a coach or sports nutritionist? Nina's your girl!Support us on Patreon! Thank you!!Join the gear swap! Got a question or topic suggestion?  Send us an email trailmixsisters@gmail.comKeep it wild!

Help Maddie raise money for the Joslin Diabetes Center and the High Hopes Fund as she prepares to run the Boston Marathon.Women who inspire us: Katie Grossman Connect with us: @trailmix_pod on Instagram, Follow Nina and KaraLooking for a coach or sports nutritionist? Nina's your girl!Support us on Patreon! Thank you!!Join the gear swap! Got a question or topic suggestion?  Send us an email trailmixsisters@gmail.comKeep it wild!

We are back this week with a good ole fashioned hodge podge of topics spanning from some much needed house cleaning, to a gel review, and finishing off with our go to kits for running in the cold. Also...we have a special announcement about Patreon! Help Maddie raise money for the Joslin Diabetes Center and the High Hopes Fund as she prepares to run the Boston Marathon. Connect with us: @trailmix_pod on Instagram, Follow Nina and KaraLooking for a coach or sports nutritionist? Nina's your girl!Support us on Patreon! Thank you!!Join the gear swap! Got a question or topic suggestion?  Send us an email trailmixsisters@gmail.comKeep it wild!

Welcome back everyone! Nina and Kara kick off this week's episode with a quick review of bakeries they visited on Christmas eve--(do you have a bakery we should try? Slide into our dm's). They also give their in's and out's for 2024...Nina is just learning that this is a trend. In's are what they are bringing into 2024, and outs are what they are leaving behind in 2023.  Some of their in's and out's include pumpkin seeds, Speedgoats, skincare and much more. Enjoy! As always, thank you for tuning in to Trail Mix! Don't forget to subscribe, leave a review, and connect with us on social media. Connect with us: @trailmix_pod on Instagram, Follow Nina and KaraLooking for a coach or sports nutritionist? Nina's your girl!Support us on Patreon! Thank you!!Join the gear swap! Got a question or topic suggestion?  Send us an email trailmixsisters@gmail.comKeep it wild!

It's a holiday special! This week on the Trail Mix podcast Kara and Nina dive into their favorite running moments from the year, their resolutions for the next, and some other nonsense. Thank you for coming along with us this year as we navigated getting a podcast up and running (pun intended), we are constantly learning as we go and have  exciting plans in the works to continue to grow the pod into 2024....merch?! patreon?! races?! Stick around to find out! As always, thank you for tuning in to Trail Mix! Don't forget to subscribe, leave a review, and connect with us on social media.Join the gear swap!Looking for a coach or sports nutritionist? Nina's your girl!Connect with us: @trailmix_pod on Instagram, Follow Nina and KaraGot a question or topic suggestion?  Send us an email trailmixsisters@gmail.comKeep it wild!

On this week's episode Kara and Nina discuss how comparing themselves to others affects them, and what tools they use to combat that negative mindset. They share personal anecdotes and some practical tips that can empower runners to focus on their own journey, celebrate individual progress, and be proud of their own story. Kara also introduces a new horror that you could probably go your whole life not hearing about, rat kings...buckle up. As always, thank you for tuning in to Trail Mix! Don't forget to subscribe, leave a review, and connect with us on social media.Connect with us: @trailmix_pod on Instagram, Follow Nina and KaraGot a question or topic suggestion?  Send us an email trailmixsisters@gmail.comKeep it wild!

In this episode of Trail Mix, join Kara and Nina as they discuss new gel brands, and the challenges of tough running weeks. Kara provides an exciting update on her recent shoe purchase, the ASICS gel-kayano, while Nina shares her skepticism about new gel brands and flavors that Kara is eager to try.We also delve into Nina's recent challenges, both on and off the trail, including updates on her finger recovery and adaptations to her running routine. The hosts reflect on the lessons learned from tough running weeks and share strategies for maintaining a positive and motivated mindset through setbacks. Links from the episode:The FeedLooking for a coach or sports nutritionist? Nina's your girl!As always, thank you for tuning in to Trail Mix! Don't forget to subscribe, leave a review, and connect with us on social media.Connect with us: @trailmix_pod on Instagram, Follow Nina and KaraGot a question or topic suggestion?  send us an email trailmixsisters@gmail.comKeep it wild!

In todays episode we have some listener questions to answer...like do you wear spikes on icy back roads? How are you liking your new shoes? And what do you do other than running?....Is there anything other than running?We also give a little update on how Nina's chickens are doing...its not great.  As always, thank you for tuning in to Trail Mix! Don't forget to subscribe, leave a review, and connect with us on social media.Connect with us: @trailmix_pod on Instagram, Follow Nina and KaraGot a question or topic suggestion?  send us an email trailmixsisters@gmail.comKeep it wild!

In todays episode we've got lots of new gear to discuss, listener questions to answer, and a gift guide that'll have you sleighing the holiday season....see what we did there?Nina and Kara spill the beans on their latest running adventures — from shiny new shoes to Kara's new running watch.From a listener question: Find out what makes the perfect trail mix according to Nina and Kara.We're not just sharing ours; we want to hear about your go-to trail mix too! Tag us on instagram!Hot Take? Hoka Speedgoats aren't all they are cracked up to be. Our Gift Guide:Theragun or any percussion massagerRunning WatchNina's faveKara's faveBest for new runnersHand warmers Gift card to any running clothing storesLight up running vestGood head lamp gift card to The FeedSquirrels Nut Butter....trust us on this oneGoodr gift cardSkida neck warmer and/or head bandRunning belt for phoneAs always, thank you for tuning in to Trail Mix! Don't forget to subscribe, leave a review, and connect with us on social media.Connect with us: @trailmix_pod on instagram, Follow Nina and KaraGot a question or topic suggestion?  send us an email trailmixsisters@gmail.comKeep it wild!

Welcome back, Trail Mixers! In Episode 29, join us for a lively update on our recent running adventures and the latest in our lives. We also dive into the world of long run nutrition, sharing our experiences with trying out new fueling strategies and gels. We answer listener questions in this episode, covering topics such as:Runner Gift Guide:  Coming soon in episode form!Gear Swaps:  Should we start one?Group Runs: When you can we say join one!And we debate whether buying water bottles at a thrift store is a savvy eco-friendly move or just plain gross. We share our thoughts and want to hear yours!As always, thank you for tuning in to Trail Mix! We hope you enjoyed this episode full of updates, insights, and the occasional debate. Don't forget to subscribe, leave a review, and connect with us on social media.Connect with us: @trailmix_pod on instaGot a question or topic suggestion?  send us an email trailmixsisters@gmail.comKeep it wild!

Nina helps to answer your nutrition questions, from how much protein you should be taking in to why its important to eat enough fat. Kara and Nina also debate whether or not you should chew your smoothies. 

In this episode Nina and Kara catch up on life. Things covered include: alien spacecraft, chickens, and their vacation. Nina also has a realtime coaching discussion with Kara regarding injury and the benefits of taking a few days off. From the episode:Interested in Little Lyford or the other AMC huts? We highly recommend you go and check it out!Looking for a running coach or sports nutritionist? Nina is your girl!

Exciting announcement! We've rebranded! We are now the Trail Mix Podcast! Same nonsense as always, just with a new name. 

Its always a mind fuck when you are presented with a surprise day off from running. Whether you're traveling, having a particularly busy day, or just don't want to run in the rain there will be days where you just can't fit a run in despite your best efforts. We try to answer when this is ok to do and when you should push through and get it done. Spoiler...we aren't totally sure ourselves. We also discuss refereeing middle school soccer and why you should put your dog on a leash. 

This week we go over all our true facts and hot takes about running with your dog. As a former dog trainer and off leash dog walker (Nina), and a current dog owner (Kara) we talk about all our tips and tricks for running with your dog, including our favorite leashes, harness, dog booties etc. Need a coach or sports nutritionist? Give Nina a shout! 

We answer listener questions and do a race recap from Nina's 25k.   We include tips on pre and post race fueling, as well as the best way to apply mascara. We also talk about how we got our pod name and what to do if you are about to throw up while talking to a stranger! Have questions you want answered? Send us a DM or email wildweeniespod@gmail.com!

Buckle up as we deep dive into Nina's brain and some struggles with mental health around running and racing. We also discuss all the reasons we love having a coach and who should (and shouldn't) consider getting one. If you need a coach consider hiring Nina! 

What is life (and running...ish) looking like lately?!  We also deep dive into UTMB. For example...how is Courtney Dauwalter the GOAT...why don't people care as much about women in sport?...Do you really need to live in France to win the mens race...?!  We also discuss sprained tails and how we're grateful for pickled tomatoes. 

Who would you invite to a running themed dinner party? Can be an elite, back of the packer, dead or alive. Kara and Nina each pick 5 people they would invite to their dinner party...and if you hear your name...they aren't kidding...DM them. They also tackle what their go to Starbucks order is, and whether or not "influencer" is a negative term. Buckle up!

We back! We took a hot second for some sad life stuff, but we're back and better than ever with plans for consistency and some hot takes. In this episode Kara does a quick race recap of Ragged 50k. She crushed it at her race and came in 10th and we're all VERY proud of her...GO KARA! We also discuss hydration strategy and why stroopwafles are terrible race fuel, but delicious breakfast. 

In part 2 Nina and Kara discuss how to prevent injury. Sometimes no matter what you do you are going to get injured, it's just part of being a runner. There are, however, a lot of things you can do to prevent injury and stay healthy. We also talk proper showering techniques...PTSD (any Armcherries out there?), John Kelly's FTK, and Karas up coming race. 

Injury is a dreaded word that no runner wants to utter. How do you tell if you're truly injured though? And how much time should you take off if you're injured? What if that nagging feeling doesn't go away...then what? We set out to answer these questions. We also talk about how AC is only for rich people and spider babies take over the house. Women who inspire us: Keely Henniger!

A little bit of everything this week. Enjoy!Women who inspire us: Courtney Dauwalter the GOAT. PERIOD. 

A little bit of answering questions, a little bit of chicken talk, a smidge of running, and a dash of Kara and I catching up. Its a whirlwind!Women who inspire us: Dr. Emily Oster if you're a parent you definitely know her books, Cribsheet and Expecting Better. While Emily is not a professional runner, she runs recreationally, while also teaching economics at Brown University and is a writer of books on pregnancy and parenting. She does it all and is a true inspiration. Thank you for focusing on womens issues Emily! Give her a follow on instagram!

Its race week over here for the weenies! We discuss our thoughts on the upcoming race, our insecurities and how we are going to attempt to overcome them. We also dive our summer running essentials....like lube for your cheeks. Women who inspire us from the episode: Amelia Boone is an obstacle racer, ultra runner, eating disorder awareness advocate and attorney. Go check her out!

Does Strava give you feelings of being less than or FOMO? Does it make you question everything about your training and your worth as a runner....just us? Today we talk about how Strava and social media affects our mental health and what we do to control it. We also discuss the top 5 exotic pets we wouldn't want to fuck with on a run...you know the usual. Women who inspire us from the episode: fellow SWAP athlete Katie Asmuth, Saucony ultra runner, nurse practitioner, and mom. Katie embodies light and positivity. 

We tried something new for this episode and interviewed our Zia Sim. Sim is the reason Kara and Nina started running in the first place and the women who continues to inspire us. She ran in the elite field at Boston and has won too many races to count. Sim is our biggest cheerleader and one of our best friends! We hope you love her as much as we do. Women who inspire us from this episode: Catherine Ndereba, Catherine has too many accolades to list, she is a 2x world champion, 2x olympic silver medalist, and so much more. 

Is there anything worse then staring down the barrel of a 15 mile long run when you have nothing to listen to and no one to run with? We attempt to tackle long run boredom and answer questions about cross-training. We also talk favorite podcasts, dog training, and what shoe brands were branching into. Women who inspire us from this episode: Megan Roche PhD, Epidemiologist, SWAP running coaching, co-host of the Some Work All Play podcast, elite trail runner, and mom. Megan is such an inspiration both on and off the trails. Her kindness and love that she shares with the world is unmatched!

Why is dressing for spring weather running the worst? You're either too hot or too cold. In today's episode we discuss what we wear at different temperatures, the benefits of windbreakers, and the fact that bike shorts are in style.Women who inspire us from this episode : Corinne Malcom,  Adidas sponsored ultra runner, women in sports advocate, and all around badass!

We talk all things recovery. What to eat, what to drink, how many days to take off after a race etc. We also do a brief recap of Hayden's first half marathon *he crushed it*.

In this episode we talk all things training. Hayden is running his first half marathon this weekend and in that spirit we talk about how to train for yours. We go over how to train, how and what to eat, hydration, gear, and how to not look like a noob on race day *hint* don't wear the race swag to the race! 

"That felt chaotic, but good" was the text Nina received from Kara after recording this episode. We think its the perfect synopsis. In this weeks episode we talk chickens, sexist furnace mechanics, twerking otters, and eventually....a gel review. Women who inspire us from this weeks episode are Latoya Shauntay Snell Hoka ambassador and founder of Running Fat Chef and Allison Baca SWAP runner and Salomon athlete. Go check them out!

We all have those stories of feeling creeped out when we run. We would venture a guess and say that most women have multiple stories of feeling scared and vulnerable while out running. While we don't have answers on the best way to protect ourselves...other then to say *excuse me men...be better*, we talk about what we do to feel safer.Women who inspire us from this weeks episode is Brianna Madia...while not a runner, she is doing things right now to help us all be a little safer online. Go check her out!

Burnout is real. And there is nothing worse then when you hate the thing you normally use as an outlet. But whats the difference between a lack of motivation and true burnout? What are you suppose to do when running just isn't fun anymore?  *Hint* the thing not to do is push through the pain and dread. 

Are we all just sad little monkeys searching for validation? We try to answer this question as we deep dive into why we compete and what competition means to us. Women who inspire us from this episode is Sabrina Stanley, go give her a follow...she is a boss! Our new website is live! Check it out, it will have our upcoming events and trail running group meet-ups. 

Ever wonder why strength training sucks so bad? Us too! We dive into what we do for strength training and why its important. We also discuss our favorite trail and road shows as well as question everything we know about the shoes we love. Women who inspire us from this weeks episode is Nienke Brinkman...go check her out and give her a follow on instagram!

Races are the celebration of your training, the culmination of a training block that you've dedicated time, effort, and likely your sanity to at some point. Coming at you this episode with our race plans for the summer, some history of how we got into running, and we advise you on the only milk frother worth your money. Women who inspire us from this episode is Keely Henninger Altra sponsored trail athlete. Give her a follow on instagram @runwidkeel ...she's incredible!

Disordered eating, body image, and running seem to be inexplicably tied together for women who run. We discuss what disordered eating looks like in general, our experience with it, how we (attempt) to combat it, as well as some of our favorite snacks! Women who inspire us from this episode are Nina Piergentili *ahem* one of your hosts...thanks Ka, of Exploration Nutrition and Coaching and Sally McRae a badass Nike sponsored trail runner. 

How do we make it out the door day after day to go for a run? How do we get through a tough training block? The Wild Weenies talk all things motivation this week, we even breach the topic of scuba gear for runners. 

Have you ever wondered why running sucks so much? It could be your training pace! This week we talk all about what your training should look like and when to use easy, moderate, and hard runs.