Podcasts about ace certified group fitness instructor

Jennifer Dahl is an ACE-Certified Group Fitness Instructor & Personal Trainer and classically-trained Pilates Instructor.  Jennifer currently works for Fitness Formula Clubs as Senior Fitness Director, where she regionally oversees the recruitment, screening and onboarding of personal trainers, as well as the development and growth of fitness directors.  Additionally she manages a team of talented personal and Pilates trainers at the East Lakeview location.With over 15 years of fitness instruction, Jennifer is still passionate about teaching a wide array of classes, and has worked with clients of all age ranges and goals.Jennifer has been featured on live local and national TV including, the Jam and WGN live news.  Jennifer is a former Master Trainer for WERQ dance fitness and is a current ACE and NASM-accredited continuing education provider via FFC's PT Fundamentals Program.Jennifer is passionate about strength and mobility training, and is currently focused on surpassing the expectations of life beyond 40. Outside of the club, you can find her listening to vinyl, exploring interior design, birding and obsessing about her rescue dog, Winnie.Instagram: @jdahlia3

We are often encouraged, whether it's through the media, cultural expectations or our own thinking that we have to "get our body back" quickly after having a baby. This may lead us to working out too soon and too hard, and often results in burnout. I'm so grateful for my conversation with Lisa Dienes, where we talked about the misunderstandings of our bodies and working out after the birth of a new baby, and more importantly how to gently ease back into fitness. One of the main themes presented by Lisa is to be kind to yourself and listen to what your body is telling you. The truth is pregnancy changes your body, but that doesn't mean you still can't feel strong, comfortable and at home in your own body. If you're training too hard every day, it's going to take a toll on your body. Balance out the tough workouts with enough sleep, recovery time and moments in your day where you can relax and not feel stressed. Lisa is a mother to three teenage daughters so she definitely knows the value of exercise and finding the time to be stress-free! Lisa is a 200-hour certified yoga instructor, NASM Certified Personal Trainer, ACE Certified Group Fitness Instructor and Certified Spin Instructor. You can find Lisa teaching outdoors, indoors and virtually through her studio. She focuses on helping her students build their strength from the inside out to stay committed to a healthy fitness-focused lifestyle. Mom Card Drawing of the Week: "Within you lies a power greater than what lies before you." -Rhonda Blake Lisa's Favorite Things: WHOOP fitness tracker: track your fitness, sleep and recovery for optimal daily strain. Books: "Stillness is the Key" and "The Obstacle is the Way", both by Ryan Holiday Alo yoga mats Vuori Athletic Wear Connect with Lisa: Instagram: @lisadyogafit Website: Lisa D Yoga+Fit - Lisa offers Core, Cardio, HIIT, Strength and Yoga from the comfort of your own home. Get to know Lisa and her workouts by taking advantage of her offer for a 1 Free Month membership just for The Honest Mom Podcast listeners!

This week's guest is Sareena Rama, an ACE Certified Group Fitness Instructor & Personal Trainer. Her mission is to empower you to find joy through movement that will get you sweating, smiling, and strong! Her passion is creating community through movement by providing a safe space for every body to feel welcome while exercising. Sareena has been an instructor since 2017. Her fitness profession began while attending the University of Oregon. In the last year, she has worked with wellness brands and publications to spread joy (and bring much needed South Asian representation to the fitness industry!). The wellness check-in club offers free resources that empower you to find self-care practices that fit into your unique lifestyle. Sareena is the founder of the club and hosts their weekly podcast that gives you actionable self-care tips in less than 15-minute episodes. Sponsored by Evolve By Erika 7 day free trial and 10% off your first month: http://evolvebyerika.vhx.tv/checkout?code=jen10&plan=monthly Topics discussed: Power of affirmations How she went from feeling super insecure in the gym to falling in love with fitness Finding joy in your fitness routine How to find a workout you love Importance of connecting with your trainer All things self-care! Book a consultation with me here!: https://calendly.com/daretoselfcare/consultation Follow us! Jen's IG: @jen_laurenn ( https://www.instagram.com/jen_laurenn/ ) Jen's YouTube: www.youtube.com/c/jenlauren Jen's TikTok: https://www.tiktok.com/@jenlaurenn Sareena's IG: @sareenarama ( https://www.instagram.com/sareenarama/?hl=en ) Sareena's wellness journal: https://sareenarama.com/product/wellnessjournal/ Sareena's website: https://www.wellnesscheckinclub.com/ Sareena's tiktok: @wellnesscheckinclub Dare to Self Care Instagram: @daretoselfcarepod ( https://www.instagram.com/daretoselfcarepod/ ) JOIN OUR COMMUNITY ON GENEVA HERE: https://app.geneva.com/invite/932d0890-62d5-4e37-aed6-bab04c28eebb Discount Codes: Sakara: https://bit.ly/2UPwvrd (20% DISCOUNT CODE: XOJENLAUREN) Athletic Greens: http://athleticgreens.com/jenlauren (no code needed for freebies/discounts) Evolve By Erika (Kundalini Breathwork): http://evolvebyerika.vhx.tv/checkout?code=jen10&plan=monthly (10% OFF CODE: JEN10) Hilma: https://bit.ly/3kLcoEO (Use code JENLAUREN20 for 20% off) Daily Harvest: https://bit.ly/3BlJUrs (UP TO $40 OFF CODE: JENLAUREN) --- Support this podcast: https://anchor.fm/jen-lauren/support

MARIELLE I was born and raised in Colorado, and I'm a licensed Professional Engineer in the State of Colorado. I am also a CrossFit Level 1 Trainer, as well as an ACE Certified Group Fitness Instructor. As a kid, I loved playing group sports, taking group art classes, and got really into playing music and joined marching band in high school, which is also how I met Ashley. Even though I was a shy, introverted only child, I always found myself participating in group activities and wanting to be part of a larger community. Ashley and I reconnected and started dating after college and were married last year. Through our years together, we realized how important our community was to us, and that contributing to the collective was greatly fulfilling. With us both having extensive experience, knowledge and passion for health and fitness, we decided to open a gym; a facility that is founded in inclusivity, diversity, and authenticity. A community where we can all grow physically, emotionally and spiritually. A community where all are welcome and can be met where they're at with no judgement. Our gym is named Nexus, which means connection, and the vision is to create a space of not only mind/body connection, but community connection as well.ASHLEY Ashley is the owner of NEXUS Community Fitness & Performance Training in Colorado Springs. She is also a Leadership Consultant currently working with Keller Williams. As if running a business and training future leaders isn't enough, Ashley also professionally dances for the Latisha Hardy Dance Company and serves her team as Team Captian. Ashley is a wife and mother at the same time. Ashley started her leadership path in high school dance and then took many leadership roles in her community in college at the University of Colorado, Colorado Springs. After her Masters's in Sociology, Ashley settled down in Colorado Springs with her Partner and High School best friend Marielle Hendry. This is where they decided to open a gym based on acceptance, and diversity. Growing The NEXUS Community serves a larger vision of making Colorado Springs more inclusive as they also train injury prevention and fitness awareness. Ashley trains all the Latisha Hardy Dancers in this gym as well, paving the way for dance strength training for female dancers. Ashley takes so much joy in what she does and feels she is making a difference in the world with her partner by her side. Taking things day by day, Ashley coaches, trains and leads many people to find their goals, stick with their plan, and empower them to be their authentic, powerful selves.

Our guest speaker, ACE Certified Group Fitness Instructor and Iowa State University Student, Laura Virgilio shares with us her experience as an instructor and the powerful benefits of group fitness! She currently teaches Cycle Fit and Barre classes at Iowa State! If you would like to learn more, connect with Laura via email! Email: lvirgilio8@gmail.com

We are so excited to welcome today's guest Lindsey Bomgren, who is the fitness-loving content creator behind Nourish, Move, Love (NML).  NML is a health and fitness lifestyle site devoted to helping women create a lifestyle and body they love through — quick and effective workouts, simple and delicious recipes and faith based devotionals. Lindsey started NML in 2015 as a ‘blog' to create and sell 20 minute home workout videos and she has been working tirelessly to deliver the perfect classes to fit the busy mom's schedule ever since.  Lindsey doesn't film workout videos to give you six pack abs or a nice butt. She films workout videos because she knows fitness makes her a better wife, mother, friend and human…and she wants to share that with you too.   Lindsey is an amazing group fitness instructor, cheering you on and motivating you to keep going and pushing yourself and she offers many options and modifications during the workout. You literally feel like you're in a studio with her during class. Her workouts are geared to everyone, from the beginner to the advanced skill level individual. Her library of exercise classes include: HIIT, body weight, barre, yoga, kettlebell, dumbbell and so much more. We love how Lindsey focuses on strength classes, which is so important for women as they age to protect their bone health.   Lindsey has numerous certifications and trainings including: Certified Personal Trainer and Group Fitness Instructor, NASM Certified Personal Trainer, ACE Certified Group Fitness Instructor, NASM Certified Fitness Nutrition Specialist, PROnatal Fitness Pre/Postnatal Training Specialist, Prenatal Yoga Certified, Barre Certified and is a Lifetime Academy Graduate. Lindsey's motto is: Pray often. Move your body. Eat your veggies. Love others and yourself.  She's your personal trainer at home and if you aren't already a fan of her online workouts, you will be after today's episode.    You can find Lindsey on: www.nourishmovelove.com IG: @nourishmovelove FB: nourishmovelove Youtube  Pelvic floor resources we mentioned: Dr Jen at Motion MN (Physical Therapist) Pelvic floor video Download a Free Home Workout Plans here  Thanks to our amazing sponsors:This episode is brought to you by Appetite for Change, a non-profit in North Minneapolis that uses food as a tool for health, wealth, and social change. To learn more about AFC, listen to Episode 31 of our podcast with one of their co-founders Michelle Horovitz, as well as our bonus episodes with co-founder Princess Haley. For more information or to donate head on over to https://appetiteforchangemn.org/impact/ or visit them on instagram and facebook @appetiteforchange.   This episode is also brought to you by Chisel Architecture, a unique firm in the Twin Cities whose trademarked design approach, called Pattern of Life, is a game changer for homeowners.  Co-Founders, Sara and Marcy focus on functionality for your home environment and believe that your overall well-being should be in the mix.  Chisel architecture has a special offer for our listeners.  Simply email hello@chiselarch.com and mention this podcast to receive $50 off your two-hour consultation.  Consultations must be booked by June 30th to take advantage of this offer.  ------------------------------------------------------------ SPECIAL OFFER FOR OUR LISTENERS: 1. Download our Free brand new "At Home" workout guide! --------------------------------------------------------- Upcoming programs and workshops: The Art of Living Well Membership TribePrioritize YOU, feel amazing in your own skin and thrive with your own tribe You know what to do, sometimes you even get short-term results, but it is so easy to fall into a vicious cycle of old habits.   You love how you feel when you are taking care of yourself whether that's eating well, moving your body, getting good sleep or spending time doing what bring you joy. The problem is, this can be hard to implement and sustain. We believe that having a roadmap and accountability are both super important. This is a monthly program for people like you who deserve to find their Art of Living Well. Does this resonate with you?  If so, let's do this together; let's find your art of living well. Here is how you'll benefit from joining our tribe: Gain mindfulness practices and techniques to help you in all areas of your life, but especially with your nutrition. Thrive with support from like-minded people who will help hold you accountable to yourself. Successfully implement new habits so that they become second nature. Feel amazing in your own skin. Find clarity about what you need to thrive and the techniques that can work for you. What will our membership provide you each month? Two 60-minute Live Video/Q&A sessions (with participant input) Downloadable recipe book Short meditations Daily support in a private chat with full access to two certified and experienced Integrative Health Practitioners who will share tips, tricks and strategies that are proven to work. Support and accountability from a group of like minded people Motivation so that you keep true to yourself and your health goals Bonus materials: At Home Workout Guide, guest recordings and movement classes. Stay stuck or jump in with us? Monthly investment- $34.99/month Founding Membership: $399 if paid in full by June 12th, 2021. Use code: AOLWSilver Founders members will be locked into this annual price of $399. ---------------------------------------------------------------   10 Ways to Create a Healthy Relationship with Sugar - Online Workshop. Are you ready to change your relationship with sugar? Take our online sugar workshop and be on your way to having a healthy relationship with sugar in no time. Purchase this 1 hour workshop here. Rate and Review Us!  Please head over to Apple Podcasts and give the Art of Living Well Podcast a rating and review. We would so appreciate it and it helps our podcast get found in searches. Thank you! Don't forget to Subscribe to our podcast The Art of Living Well Podcast so that you can uncover strategies, tips and resources from a variety of experts and our own banks of knowledge as you progress on your journey to living well.  Please share this podcast with a friend or anyone who you think could benefit from this information.  Join our private Art of Living Well Podcast Facebook Community: This is a community where you can directly interact with us and ask us questions and suggest topics for future episodes. Shop our Favorite Products:   https://www.theartoflivingwell.us/products Shop Clean-crafted wines! Instagram: @theartofliving_well FB: theartoflivingwell Sign-up for our Art of Living Well Podcast email list. (We promise not to bombard you with email). Marnie Dachis Marmet's Website (Zenful Life Coaching) Stephanie May Potter's Website 

Megan Reilly has been in the Wellness/Fitness field, specifically in government health and wellness, for nine years. The sites she has worked at include: National Institutes of Health, Food and Drug Administration, Ronald Reagan Fitness Center, Drug Enforcement Administration, and now NASA HQ in DC. She earned her Bachelor of Science in Kinesiology from the University of Maryland, College Park. Megan is an (American Council of Exercise )ACE Certified Health Coach; a Certified Independent Optavia Coach from the Center for Obesity and Prevention through Villa Nova; a Reiki II Practitioner, and an ACE Certified Group Fitness Instructor. In this episode, we talk...Corporate Wellness Coaching Energy WorkSelf DevelopmentFinding your “thing"Morning Routine Inner Critic & Inner Coach and more! Reiki Resources: What is a first session like? Benefits of virtual ReikiWhere to find Meg: Facebook - Meg Reilly Instagram - @megreillyhealth

Training is not one-size-fits-all.  Learn to take a self-study approach so you can thrive as an athlete. In her early 40s, Kim became a runner, a triathlete, and then a coach. But she didn’t always like endurance activities. At one point, she threatened to fire her trainer because the sessions involved Kim running around the 1/10th mile track at the gym. She stuck with it because she enjoyed the camaraderie among the moms, and because she quickly dropped 50 pounds, all while realizing she was capable of achieving hard things. The discipline she developed as a runner gave her the strength to face a 2015 breast cancer diagnosis with courage. She continued running through treatment and celebrated the end of chemo by running a half marathon with a group of friends a week later. As a new mom, a frequently-injured runner, or a breast cancer survivor, Kim was never content with sitting back and letting life happen to her. Every obstacle, injury, and surgery motivated her to look for solutions and continue her education.  Now—as a coach, podcaster, and author—Kim shares the lessons she's learned so that others can discover the solutions she so desperately needed.  As a runner and fitness enthusiast, I enjoy pushing my body and mind to achieve things I previously believed were “impossible.” As a coach, I believe that everyone has the ability to become who they want to be. Check out Kim and all of the resources she offers at www.crushingmygoals.com. Check out Kim's new book: www.crushingmygoals.com/book So you know she's legit: USA Track and Field Level I Coach, USA Triathlon Level 1 Coach, Lydiard Level II,  Healthy Running, and RRCA (Road Runners Club of America). ACE Certified Group Fitness Instructor. Kim is a Functional Aging Specialist and a Breast Cancer Exercise Specialist. And she is also certified to coach TRX, kettlebells, foam rolling, and multiple forms of resistance training.  On all social media as @Powerofrun Instagram: @Powerofrun Podcast: Power Up Your Performance Newest book: Holistic Endurance Training: The Integrated Approach to Thriving as an Athlete

"Being Your Own First Responder Through Self-Care"Jennifer Ellis - Life Enlightenment - Manager of Authors and Speakers, ACE-certified Fitness Instructor, YogaRenew Certified Yoga Teacher, Peta Vegan Mentor, Essential Oils Distributor Jim Ellis - Legacy Productions - Author, Filmmaker, Healer, Corona Virus SurvivorJames Anthony Ellis is an award-winning playwright, author and videographer embracing a higher purpose to broadcast a message that makes a difference in our world. He filmed, edited and produced the acclaimed documentary "Indoctrinated; The Grooming of our Children into Prostitution" about the issues facing prostituted youth in our society. His latest documentary “Keeping The Peace; Emotional and Mental Wellness for All Law Enforcement” addresses post-traumatic stress, suicide and wellness on the police force. Ellis lives in San Diego with his wife, and can be contacted at JimEllis1103@Gmail.com and http://www.LegacyProductions.org. Two relevant books by Jim; Preparing for the Best and Starting Point.Jennifer Marie Ellis started her company Life Enlightenment in January 2001 upon moving from New York to California. She manages and consults with speakers, authors, and celebrities looking to enlighten more lives. She is featured in the book Guerrilla Publicity 2 and has co-hosted and produced several radio, podcasts, and TV shows. Jennifer is a vegan who is passionate about wellness, health and sports. She is an ACE Certified Group Fitness Instructor, a YogaRenew Certified Yoga Teacher and an Independent Distributor for Young Living Essential Oils who practices yoga two hours every day, and manages her schedule around LA Kings games. Website: http://www.Life-Enlightenment.com. TOP 7 SELF-CARE1. Human Rights2. Fitness / Exercise / Yoga 3. Good relations - atonement work4. Dealing with Emotions / Mental Health5. Good Nutrition6. Essential Oils7. Mindfulness / Meditation / Prayerwww.MentalHealthNewsRadio.comwww.positiveconnectionsradio.com

Today I am talking with Laura Schmidt, who is the Chief Positive Person at notes to self. Laura started notes to self to put her belief in the power of positive thinking into action --  (and on people’s feet!). Laura’s hard work and a positive attitude have resulted in success in the corporate world, in direct sales, and as a dedicated mother of three in Prairie Village, Kansas. Some of the questions I asked her: How did you come up with the idea to create socks with affirmations on them? I know you don’t consider yourself to be someone who is only selling socks. Would you say that you are selling courage and confidence and positivity? Can we talk about Gary Vee for a minute? You also believe in supporting your community. I met you last year at a Girls on the Run Kansas City fundraiser. What other types of community organizations do you support? How does the Chief Positive Person stay positive? What do you do to lift your spirits when you’re feeling down? What are three traits that you believe champions possess?   Resources and Links From the Show: notes to self website. who the heck is Gary Vee? the Gary Vee Crushing It socks we talked about   About your Podcast Host: Coach Kim is a Movement and Mindset Strategist with a passion for running, triathlon and all things fitness. Kim is also a theater-mom, dog-mom and breast cancer survivor. She has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach, Lydiard Level II Running Coach and Healthy Running Coach. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here. Join the CRUSH YOUR GOALS (EVEN IF YOU ARE A CHRONIC RESTARTER) course. Details here.  Chat with Kim about training for a 5K, half marathon or marathon. Email coachkim @ THEPowerOfRun.com or check out her online programs. 

Viviane Wolfe is an online yoga coach who helps women build and maintain a yoga practice that supports them in life and business. Releasing stress, tension, low back pain, neck and shoulder tightness and more is the first step of becoming the most optimal version of you.    To get the FREE guide "7 Yoga Poses Every Female Business Owner Needs to Do Now" go to https://wp.me/P8jutM-yY   Learn more about Viviane at www.vivianewolfe.com   About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here. Business owners, leaders, supervisors: Learn how a fit workplace can help increase productivity, camaraderie and retention, as well as improve the health of your team. Free webinar and resources here: https://www.crushingmygoals.com/Fit-at-Work  

  Twenty years ago, Donna Savage set out on a journey to prove that strength training is the most important exercise for women. She joined a crusade to dispel the myth that lifting weights gives women big, bulky muscles when it actually does the opposite--toning, tightening and giving us curves in all the right places. Along with her husband, Donna is the founder of Empower Fitness, a fitness company that offers products that make fitness fun. As a busy, working mom in her 50s, Donna is able to do things now that she could never have done in her 20s. While her company's women’s exercise solutions have expanded well beyond strength training, her belief remains….. STRONG body, STRONG mind, STRONG spirit. You can visit the Empower Fitness website here: https://empowerfitness.com/ And, if you would like your own HOPfit, Donna is offering a discount code for $30 off the HOPfit: At checkout, enter: POWER30 http://store.empowerfitness.com/hopfit-deluxe-system.html   About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here. Business owners, leaders, supervisors: Learn how a fit workplace can help increase productivity, camaraderie and retention, as well as improve the health of your team. Free webinar and resources here: https://www.crushingmygoals.com/Fit-at-Work (You'll also get some of the Take Two, two minute workout break videos I've been talking about)

Tracy Cotton has always had a taste for adventure. That taste has led her to carve a niche in her insurance career as a farm to fork agent in Western North Carolina. After a lifetime of being sedentary and overweight, she began an health and fitness journey in 2015 where she shed many pounds while getting more active. She's run 5Ks, and started backpacking, including a couple of long weekends on the Appalachian Trail. Then, she decided that turning 50 in 2019 needed to be the biggest adventure of all. She took suggestions from friends and family to determine a list of 50 things to try for the first time. The collaborative list is a wide range of activities from learning to play chess to becoming a sprint triathlete, to pole-dancing to home brewing. You can follow her adventures as she blogs along the way at www.the50for50adventure.com   About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here.

There are so many things that we resist -  or that we accept as truth - just because things have always been done a certain way. This week I'm addressing 12 mindset shifts that will help you improve  your performance in life, at work and as an athlete.   1. You don't have to feel old and achy. 2. Short workouts count! 3. Wear heels and pointy shoes only for special occasions. 4. Journaling isn't just for teenagers and scrap bookers. 5. Being exhausted isn't a badge of honor. 6. The warm up isn't fluff. 7. Strength work is part of the plan, not an add on. 8. Failure isn't a bad thing. 9. Life isn't a contest (stop comparing). 10.  Be happy for your friends' success. 11. Love the process. 12. Retrain your brain to interpret nervousness as excitement.   Get the full scoop when you listen!   About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here.

You don't have to start with a fancy, high-tech wellness program. You can start small by making it fun, and getting people talking, laughing and moving together.  A wellness program that involves some form of movement--running, yoga, pilates, walking- will benefit your company in huge ways. In addition to helping individuals improve attention, motivation, focus and a sense of well-being, they contribute to productivity, a sense of belonging and help people work together better as a team.    If you're having trouble convincing your boss that working on company time is not a waste of time and money, listen to this episode for facts that you can use to sell your employer on a program.  If you are looking for help training your group for a 5K, or would like to book a speaker or someone to conduct a lunch and learn on a wellness topic, email Coach Kim at CoachKim@thePowerofrun.com. Resources from this episode: IFEB statistics source. Quantum Workplace Study. Stress in the workplace study. Gallup employee engagement study. Book- Brave Leadership by Kimberly Davis Book- Blissful Ignorance by Cassidy Phillips   About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here. Join Kim's group for business leaders who want to transform lives and culture in their organizations through the use of movement. https://www.facebook.com/groups/fitatwork/    

Today’s episode is all about how you can use wellness in the workplace to boost productivity. But, even if you are not a manager or leader at work, I want you to listen to this because 1) you might have a leader in your life who needs to hear this message. And 2) because we are all leaders, whether it’s leading our families or leading committees at our kids’ schools or participating as volunteers at church or other community organizations. Imagine this… You’re trying to lead a team. You have products to develop, projects to deliver, and budgets to hit. But, you have a huge problem. Energy is low and your team is not performing. Their communication is in the dumps, and they are competing against each other when they should be collaborating. They are making outrageous commitments that, despite working long hours, will ultimately disappoint the client. Morale is low, and there’s no passion for the work they are doing. Your head is pounding from beating it against your desk in frustration. How will you ever get your team back on track? If your team’s communication is coming up short… if they are missing deadlines, lacking energy and their work isn’t in sync like a Rockettes kick line, it’s time to try something unconventional. You’re not going to see overnight changes, but if you have the patience to stick with me, you will see a transformation in the culture where you work. How are you going to do it? You’re going to power up the energy, engagement and enthusiasm with the  ultimate team-building activity—training together for an endurance event.  Tune in to this episode where I 1) explain why this works 2) tell you why you should care about workplace fitness and 3) go over 5 questions to ask yourself to know if you should be doing more to build relationships and 4) share some tips for getting started.   Links and book titles shared in the podcast: Beth Sunshine's post, on theCenter for Sales Strategy blog. John Ratey's High Performance Institute article. Leaders Eat Last by Simon Sinek   My offer for leaders: I would love to connect to discuss what your needs are related to workplace wellness. I am available for in person or video chat lunch and learns, interactive workshops and group workouts. And, I can help your entire team train for a 5K, 10K or half marathon. Contact me at CoachKim@THEPowerofRun.com About the Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here.      

Do you need a running coach? Can’t you just download a free plan from the internet and get to work?  And if you hire one, what do you even talk about with them? I am a coach, and of course I believe that everyone can benefit from having a coach. Running coaches aren’t just the type of runner you might consider faster or elite. If you are new to running, a coach can be just as important to your success, especially when it comes to helping you continue lacing up and getting out the door.   In this podcast, I cover eight types of conversations you might want to have with your coach. Remember your coach is someone you’ve hired to be in your corner, to support you, to help you plan, to help you work through challenges and all the mental things that runners experience as we train. I truly care about each of the people I coach. I want them to run the races they have poured their hearts into. And I want them to get to race day happy, healthy and strong, knowing they have given it their all, and hopefully learned a few things about themselves that will carry over into other aspects of their lives. Listen in this week to hear the types of things I think you should be talking about with your coach. I’d love to hear your input, so be sure to comment on a social media post or email me at CoachKim@ThePowerofRun.com   You might also like: Ten Podcasts To Help You Create Habits That Stick: https://www.crushingmygoals.com/blog/dreamlife Why a Vision Board Can Help You Achieve Big Goals: https://powerup.libsyn.com/83-why-a-vision-board-can-help-you-achieve-big-goals Ready to hire a coach? Check out my programs, or send me an email to chat! https://www.crushingmygoals.com/store CoachKim@THEpowerofrun.com   About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here.

This week, I'm talking about the power that small behavior changes have over time. You don't need to make grand, sweeping changes that will have everyone talking. Just like the tortoise and the hare, slow and steady wins the race. No matter what you want to accomplish, small changes in a variety of areas can bring big results. For my runners and triathletes, I share six areas where you have an opportunity to make a number of small changes that can make you stronger and faster without running a single step. We'll look at: nutrition, sleep, hydration, strength, mobility and mindset.   It would help me immensely if you would rate and review the show over on iTunes.  And if you need a coach, checkout my programs at www.crushingmygoals.com/store  Or email me to let me know what you think about the show, or to chat about how I can help you with your training.  Links and Resources From This Show: Hydration study link. And Mayo hydration research. Strong by Kara Goucher Let Your Mind Run by Deena Kastor Atomic Habits by James Clear Knee to Wall Test on Kim's YouTube channel   About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here.    

Abby is the founder of Hoola Monsters - Florida's first full service hoop dance company, which specializes in handmade fitness hoops, hoop dance classes and performances. She's also the creator of HoolaFit, an ACE-Approved hoop fitness program and teacher training.   A play professional and fitness pro for more than a decade, Abby is an ACE-Certified Youth Fitness Specialist and ACE-Certified Group Fitness Instructor who also holds certifications in Les Mills Body Combat and Cardio Kickboxing.   A hoop dance educator since 2007, Abby has taught the art form to thousands of people of all ages. She's also spent years developing, testing and implementing her training programs. Her mission is to inspire and empower hoop dance teachers, in an effort to make hooping accessible worldwide. Prior to beginning her hoop business ventures, Abby worked as a public relations executive in New York City.   In 2012, she created, wrote and starred in the children's hoop dance adventure & instructional DVD, "Molly and the Hoola Monsters." Abby's Hoola Monsters performance resume includes the Tampa Bay Rays Major League Baseball Team, Cirque Du Solei, and NBC’s America’s Got Talent. She has traveled the country teaching workshops and performing and has been featured as a hoop dance expert in media outlets such as Better Homes & Garden Magazine, the Washington Post and NBC’s nationally syndicated show, Daytime to name a few.   www.hoolamonsters.com   Find Abby in Instagram @hoola.monsters   In this episode, Abby shares about:   - How movement and dance helped her overcome depression - The power of healing through the written word - Aligning with your life purpose - Taking the leap to pursue your passions & dreams   And SO much more!!   If you love this episode, please leave a review, and tag on instagram @TheSpiritualBossBabe!   Come join the Spiritual Boss Babe community on Facebook with 30k soul sisters from around the world!   Grab access to tons of free mindset and biz resources at spiritualbossbabe.com    

Jim Rohn said, “Motivation is what gets you started. Habit is what keeps you going.” We can do a lot of things when we feel enthusiastic and motivated, but eventually that motivation wanes, and it comes down to the strength of our habits. Willpower is limited, and by the end of an exhausting day, when we are tired from working and making decisions, our willpower isn't as strong. This means we need additional tools to help us be successful.  This week, I'm talking about four strategies you can use to develop new habits that will serve you as you chase your dreams this year: Our brains like to make things easy on us. To avoid making lots of decisions, we do somethings out of habit. That can work for us, or against us, depending on if that habit serves us. You can use habit stacking to pair an existing habit with a habit you want to develop. You do this by telling yourself, every time I do THIS, I will do THAT. ("Every morning when I brush my teeth, I will take my prescription medications." You can use the think-feel-do model to adjust your behavior. At any point along the way, you can choose to change either the think, the feel, or the do to change the entire equation. Change your thoughts to change your feeling, which changes your actions. You control your thoughts, which means you can choose how to think about it, and what you think controls your behaviors. Work backwards. Look at what you want to accomplish and spend time thinking about where you get tripped up. Then look for solutions to addressing that problem.   About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here.

You are the light of the world. You have the ability to spread your light to make a difference in someone’s life. And when a whole bunch of us come together, we can light up not just our homes, but our cities, our states, our countries and the world. On this week's podcast, I want to do something a little different. I want to fill your heart and mind with positivity that will carry over throughout your day. I want to inspire you to share your light with the world. And that starts with how you think, getting your mind in a positive space, so you look at the world and the people around you with the joy that the holiday season brings. This will be another podcast that you can use for your journaling. But what I’m really trying to do here is to give you something that you can use while you run or train. Once I stop talking, you'll hear upbeat, music (with a high beats per minute) with motivational quotes sprinkled throughout. I want you to run, write, train or just sit and chill and reflect on the quotes, phrases and mantras.  It's time to start training for your spring races! I incorporate mindset training into all my training plans for runners. It's a powerful way to maximize the physical training that you do. Check out my training plans for 5K, half marathon and marathons AND, take a look at the Champion's Club, which has weekly exercises and lessons that build on the mindset work that we do here on the podcast.  About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Connect with other fitness enthusiasts, and get support to stay motivated on your fitness journey. Click here.

I've mentioned before that I'm not big on New Year's Resolutions. They are shiny, bright objects that fill us with enthusiasm at the beginning of the year and quickly lose their sparkle once the newness wears off. That's why I like to encourage people to choose a word of the year, rather than making a bunch of resolutions. In this episode, I talk about choosing a word, how that word will guide your decisions throughout the coming year, how optimism helps us achieve our goals, and how we can "train" optimism. At the end of the episode, I share three fun ideas for personal or family projects that you can use to develop optimism.  About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com www.CrushingMyGoals.com 

If you tuned in last week, you know that I'm excited about using journaling as a way to power up your performance, not just when it comes to health and fitness, but in all areas of your life. I did some killer interviews over the summer with top minds in the health and fitness industry. For this podcast, I looked back through the podcast episodes and used some clips from the interviews as journal prompts.  Tune into the podcast to get the full context. Then, spend some time reflecting and writing about any of the topics that resonate with you. From Sara J Loureiro, Mindset Coach & Business Strategist for women who are on a mission to make a serious impact in the world: We talked about living life "As if..." How would your behavior change in certain situations if you behaved as if what you want has already happened? How might this apply to your life? Is there something big you’d like to accomplish that living As If would help with? From Dr. Heather Denniston, chiropractor with a certification in wellness chiropractic (and a very long list of honors and accolades!): We talked about living a sepia-toned existence, and the influence the small choices we make daily have in our life. This includes several areas of wellness, including: sleep, hydration, nutrition, managing stress, exercise, connection with others, relationships with friends and family, finances and fun. In your journal, jot down one area where you feel like you can improve. Don't try to make a big, sweeping change. Just note one tiny thing you can do this week to make a positive change in your life From Bonnie Parrish-Kell, Chief Diva at Slow Poke Divas: Bonnie began her athletic journey at age 50 and leads a life that shows us all that we are never too old or too out of shape to lead an active lifestyle. We talked about the importance of being patient and not comparing your journey to other people’s journey. Do you ever make poor decisions because you are trying to rush your progress? Or because you lack the patience to see where your path takes you? Do you ever feel "less than" because you are comparing yourself to others? Listen to what Bonnie says in the podcast, and then write about it in your journal. From Dr. Michelle Segar, author of No Sweat! How the Simple Science of Motivation Can Bring You a Lifetime of Fitness: Dr. Segar has devoted her 25-year career to creating sustainable behavior change for health and well-being, and she is a recognized pioneer in the field. Michelle reminds us to stop being discouraged, and to stop being down on ourselves. You don't need to run a marathon, or put in hours on the bike for it to be considered exercise. Take the time to find ways of moving that are rewarding to you, and find ways to work small bursts of exercise into your day. What are some ways you can work some quick bursts of exercise into your day? If you are trying to find more time to foam roll, or to do strength exercises, or to work in a bit of yoga, how can you fit it in? From Lyn Lindbergh, the Bad Couch Guru, and author of the new book, Couch to Active: We've all been taught that we need more grit... that if we have more willpower, we will be better at sticking to a workout or nutrition plan. Lyn says that grit is bogus (and I agree!) Grit will only take you so far. You need to set up your environment for success, and that includes choosing workouts and workout partners and workout locations that you love! What are you doing in your life that you are gritting your teeth about and muscling your way through? What are some activities that you enjoy that you can look forward to? If you train alone, is it possible to have a day in your plan that's more flexible so that you can spend time with friends who don't have the same physical abilities or exercise interests? How can you apply this to your life? Check in with the group and us know how your journaling is going, and whether this gave you any big insights!   About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com/store 

Do you keep a fitness or running journal? I wasn't a big believer, but I've been using the concept with my running and fitness clients, and I'm sold! Tune in today to find out why keeping a fitness journal is beneficial to your health, and how it will help you achieve your goals.  You can join the 6 day journal challenge I mentioned here: https://www.crushingmygoals.com/p/journal And you can watch a quick video about journals here: https://www.crushingmygoals.com/blog/Podcast-Journal If you're planning on running a 5K, half marathon or full marathon this year, and you're looking for a coach, I would love to work with you! More details here: https://www.crushingmygoals.com/store/sH4UXo2H   About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun  

If fitness is important to you, you owe it to yourself to make it a priority in your life. We talk each week on the podcast about the benefits of exercise, so you know by now that you are a better parent, partner and employee if you take the time to exercise because it gives you more energy and boosts your brain power, not just clearing away brain fog, but also making it easier to learn new things.  With that in mind, this week, we are going through some strategies that you can use so that exercise isn’t always the first thing to get bumped when your life gets busy. Be sure to join the Booties and Burpees Holiday Challenge, taking place now through New Year's Day. You can sign up here:  https://www.crushingmygoals.com/p/BBB2018   About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun    

On Thanksgiving Day, I am launching my Booties and Burpees Holiday Challenge. Today, I am talking about the challenge, and I’m giving you some tips to help you finish 2018 happy and healthy, whether you’re working out with me, or doing your own thing, or even working with another coach. If you haven’t signed up yet, head over to: http://www.crushingmygoals.com/p/BBB2018 It’s free. And, you’ll get exercises and tips to help you stay on track or start a new fitness routine before the calendar flips to 2019. Listen again next week for the next steps on putting your fitness routine together and staying on track through the holidays! About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun  

We can learn so much from human's best friend! I think the life lessons we learn from our dogs are especially important as we head into the holiday season. Your dog loves you unconditionally and doesn't care if your house is clean or if you've showered today. They love you even if you don't shower them with presents. All they crave is your presence. Tune in for more life lessons from dogs!     About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. Sign up for the 2018 Booties, Burpees and Brains Challenge: https://www.crushingmygoals.com/p/BBB2018 You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun    

Leaves are falling off trees and the streets are covered in red, orange and gold. Have you taken the time to watch the seasons change? I always think of fall as one of those times to slow down long enough to pause and reflect.  In this episode, I talk about being mindful and present and showing up for those around you. I also touch a bit on seasonal depression, dopamine and what you can do to help elevate your mood if you're feeling like you're in a winter funk.  And, I elaborate a bit more on the concept of The Power of One Minute. How can you use just one minute to get moving, get things done and make the small changes that make a big difference in your life? About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here.  

“You know, sometimes all you need is twenty seconds of insane courage. Just literally twenty seconds of just embarrassing bravery. And I promise you, something great will come of it.” - We Bought a Zoo   Think about all the greatness we could achieve, if we pushed all our fears aside for just 20 seconds and just did or said whatever it was that was on our mind. Why are we afraid to start new things? Why are we afraid to show people who we really are? Where does this fear come from?  In this episode, we talk about finding the courage to get out of our comfort zone without worrying about what others think. You ARE enough just the way you are. You are enough because there is only one of you, unique, with ideas and experiences and insight that no one else has. You are enough because you are following your own dreams and don't need the approval of parents, neighbors, classmates or that guy in the cubicle next to you.  Learn to face your fears and show the world - YOU - in this episode. About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here.    

In my quest to help myself and all of you maximize the time we spend training, I'm constantly searching for ways that will help all of us create behavior change that sticks. My research always seems to come back to the words we use to frame our world and the way we experience it. The words we tell ourselves are so powerful that they become part of our identity. We call ourselves "fat" or "lazy" or a "failure" or "unreliable" or "slow" so often that we believe it. And, then when we start a self improvement plan... a new eating style, a workout program, preparation for a race that is months away... that voice in our head starts to sabotage our efforts. In this episode, we talk about setting intentions, the words we use to frame our reality, why willpower doesn't work, how to set ourselves up for success, and some ideas for how to "fake it til you make it."  At the end, I give you an assignment that will help you take control of your dreams by transforming the way you think about yourself and your goal.  If you live in the Kansas City Area, be sure to check out TRX for Boobies on October 28th at Core Strong Fitness. To register for TRX for Boobies, go to: http://www.corestrongkc.com/trxforboobies/ To nominate a breast cancer survivor or patient for a free training session or package, go to: https://www.crushingmygoals.com/p/TRXForBoobies   About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here.  

I found this note on my phone the other day, and decided it was worthy of a podcast. It's a note I wrote myself back in 2015 when I was in the middle of treatment for breast cancer. The note read: “Everyone mentions that I have this amazing, strong attitude. And, maybe I do. But more than being strong, it’s that I decided that cancer is not going to steal a single day of my life.  I caught myself telling a friend that by the time this is over, cancer will have taken a year of my life. And I realized that cancer is still something I’m trying to get ‘through,’ I’m still focusing on what has been and what I want to be, rather than today.” How many people are walking around, complaining about something that has happened to them, or something that isn’t fair? How many people are living in the past, rather than living in the present? Life isn’t something to get over with and through. Each day brings new opportunities and challenges and reasons to celebrate. And even in the challenges, we can choose to see the difficult parts of life as experiences that help us grow and become stronger and to become the person we know we are meant to be. In this episode, I share some of my thoughts on how to thrive, even when it feels like your world is crashing down around you. *** If you live in the Kansas City Area, be sure to check out TRX for Boobies on October 28th at Core Strong Fitness. To register for TRX for Boobies, go to: http://www.corestrongkc.com/trxforboobies/ To nominate a breast cancer survivor or patient for a free training session or package, go to: https://www.crushingmygoals.com/p/TRXForBoobies *** About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. Kim is also a Breast Cancer Exercise Specialist and a Functional Aging Specialist. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here.  

I have to admit: I can get a bit overwhelmed with the flood of pink on social media, and all over town, as the calendar flips to October. I’m still a rookie. It’s only my third year looking at breast cancer awareness month through the lens of someone who has had breast cancer. While I wouldn't consider myself cynical in nature, I am very aware that too many businesses take advantage of our emotions and try to capitalize on this disease.  Everyone has been touched by cancer or breast cancer. Whether it's ourselves, a relative, or a friend, we all know someone who has battled cancer, making this a highly personal, and emotional, disease. Everywhere you look, there are pink products to buy. Some claim to donate money to the cause, while others are for the pure profit of the manufacturer or business. In this episode I talk about the Month of Pink - Breast Cancer Awareness Month, and we look at some of the things to consider before you give away your hard-earned money.  There’s a whole month devoted to AWARENESS… and I think most of us know what breast cancer is already. There's little need for awareness... so in this month of pink, I want to shift the focus a bit, and spend some time talking about some other topics related to breast cancer. In this episode, of course, I also talk about exercise, and how it can help cancer patients as they recover and beyond. If you live in the Kansas City Area, be sure to check out TRX for Boobies on October 28th at Core Strong Fitness. To register for TRX for Boobies, go to: http://www.corestrongkc.com/trxforboobies/ To nominate a breast cancer survivor or patient for a free training session or package, go to: https://www.crushingmygoals.com/p/TRXForBoobies   About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here.  

Your boss wants you to exercise on company time. And... well, if he or she hasn't said that, they need to listen to this episode! The benefits of exercising during the work day are clear: reduced brain fog, increased productivity and creativity, improved mood and better team work, just to name a few.  In this episode, Kim talks about the benefits of exercising and how your company benefits. She shares a few studies showing the benefits of exercise on the brain. She gives you several examples of ways you can exercise at work, and she provides a few pointers for getting coworkers on board. About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook 

This week, I talked with Jen Carlson Maloney and Shari Ashley, two runners who represent the energy, commitment and drive found at the back of the pack. Jen and Shari are both involved in their local running communities...mentoring, volunteering, cheering and raising funds for worthy causes...showing us that you don't need to consistently place in your age group, or qualify for elite races to make a difference. We don't often hear about the trials and triumphs of those who are not the elite or fastest, but we could all learn a lot about life and running by listening to the stories of those who run because it brings them joy. Even if you're not a runner, I hope you will see that anything is possible, and I hope you'll listen to their stories and think about how you can find the same passion and joy in your own activities. And, if you are a runner, or if you are thinking about getting started, I would love to be your coach! I offer one-on-one and online group training programs. You can email me at powerofrun@gmail.com for information on one-on-one online coaching or head over to my website at www.crushingmygoals.com/store to learn more about my group coaching packages.  We talk a lot around here about how running has the power to transform lives. It can turn a bad day into a magical day. It gives us a solid community of friends. Through running, we find a place to leave our frustrations, and gain a sense of purpose. I hope that each of these podcasts leaves you with at least one idea for how you can POWER UP YOUR PERFORMANCE, at home, at work, in your fitness activities and with your families. Make the most of this life you have! (Be sure to subscribe, rate and review if you love this episode!) If you'd like to join one of my online Facebook communities for free, and maybe even chat with Jen or Shari, visit this link: https://www.facebook.com/groups/StrengthChallengebyPOR *** About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here.  

Adults in the US know they should exercise more consistently. However, most fail to develop and maintain the habits that will keep them healthy for the long run. Clearly, there’s a missing link between having the will to exercise and actually doing it.  Why is it still so hard?  It’s hard because getting off the couch is THE hardest exercise of all. I’m talking today with Lyn Lindbergh, who you also heard on Episode 3 of the podcast. Her new book, COUCH TO ACTIVE is releasing TODAY, so I caught up with Lyn for another interview. I love talking to Lyn because she really gets it. She knows that changing behavior is not easy, and that it takes more than willpower. She says, “One day I was out for a long walk and had forgotten my headphones, so I was left with only the thoughts in my head,” she says.  “Everything I had learned over the previous ten years started coming together.  COUCH to ACTIVE, that’s the missing link!  It’s a LIFESTYLE change that needs to happen, not another workout program.  We need to get our relationships in order.  We need to have a strategy for breaking through barriers, and we need to know how to make peace with the barriers that are here to stay.  We need to actually enjoy the exercise we do.”               From that epiphany came Lindbergh’s program, COUCH to ACTIVE. Instead of a prescriptive diet and exercise plan, COUCH to ACTIVE focuses on confronting barriers to an active lifestyle with compassion and perseverance. “We need to quit beating ourselves up and start having compassion for where we are today,” she says.    You can learn more about Lyn and COUCH to ACTIVE at the following links:   Website:  https://www.couchtoactive.com Blog:       https://www.couchtoactive.com/blog Facebook:  https://www.facebook.com/couchtoactive/ Instagram:  https://www.instagram.com/couchtoactive/ Pinterest:      https://www.pinterest.com/couchtoactive/pins/ Shop:   https://www.couchtoactive.com/shop    Let’s Get Moving! This episode is sponsored by my Run Your First or Fastest Half Marathon program. You deserve a coach! In this course, I give you a plan, plus a weekly lesson to help you learn how to get to the start line happy, healthy and strong! I also show you drills and warm ups and strength exercises that will help prevent injuries. And, you have the support of our Facebook community where you can swap stories and talk training with others going through the program. The program runs 16 weeks, so you have plenty of time to choose a destination race and run it yet before the end of the year! Check it out at www.crushingmygoals.com/store    About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here.  

Ladies, it's time we put a stop to the mean girl culture in schools, in life and at work. There is enough love, joy, success and friendship for all of us. We don't need to backstab and pit our friends against each other. This has been on my mind, so I wanted to do a podcast about back to school, queen bees, and what we can do as parents and coaches and leaders to help girls stand up to the mean girls. Where do the mean girls get their power? Why don't the other girls in that crowd stand up to the Queen Bee? And, how can we get our girls to do the right thing? I don't have all the answers. I opened up my computer and started recording as I got a bit wound up on this topic. I would love it if you would take a listen and share your own thoughts related to the problem and potential solutions. As I drove to school today, I watched a driver stop so that a girl could cross the street. Traffic was backed up in all directions, everyone focused on getting into the parking lot and onto their next task. That driver stopped. And it broke me out of my rush hour trance. I realized I should stop too so that poor girl could cross the street. All it took was one person to get my attention, to make me focus on doing what was right. Wouldn't it be great if we taught our girls how to pay attention and be that one person who spoke up and did what was right in social situations? I have to believe that if more people had the courage to speak up, the queen bees would lose their power. The mean girls behave the way they do because they are confident that no one will rock the boat. In this podcast, I also read a brief excerpt from Kara Goucher's new book, Strong: A Runner's Guide to Boosting Confidence and Becoming the Best Version of You. I highly recommend the book for athletes, girl moms, teens, and women of all ages. You don't have to be a runner to benefit from this book. Kara teaches some solid strategies for building confidence and visualizing success, and breaking through mental barriers.  I also read a story from Craft a Life You Love: Infusing Creativity, Fun and Intention into Your Everyday by Amy Tangerine. This book is geared to people with creative hobbies and careers, but the mindset lessons apply to everyone.  If you're catching this blog post early in the day, I don't quite have that download I promised ready. Check back soon! I'm putting together a printable mini workbook that has some ideas from the podcast, and some writing prompts that you can enter in your confidence journal! You can listen to this episode on iTunes, Sound Cloud, Google Play, Spotify... or in the player right here on this page. Let me know your thoughts! Let's work together to address the Queen Bee Culture! Coach Kim   Live Pain-Free and Move Better! This episode is sponsored by my new program: Foam Rolling Frenzy. You know you’re supposed to foam roll, but do you do it? What if you could do a full workout—warm up, to strength and cardio, to cool down and have it all incorporate the foam roller? One quick workout that works your core and keeps you there through a cool down that gets you rolling! Foam rolling has done wonders for the joint pain I experience, and I want to help you feel your best too. Head on over to www.crushingmygoals.com and click on Store to find the new course. We begin soon!    About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here.  

Missy Boser is the blogger behind Getting Fit to Find Myself. In February 2012, she committed to a lifestyle change that included changing how and what she ate, as well as adding fitness to her life. She says she didn’t feel like the true transformation came until she added running to her routine. Since we both love running we took the opportunity to geek out a bit about running. If you’ve never understood why people run, maybe this will help you see what we see. We also talked about the accident that resulted in a traumatic brain injury, and how that has influenced her thinking about fitness. Missy blogs about her anxiety, so we took a few minutes to talk about mental health. And, we talked about how crippling perfectionism can be, and why it’s important to focus on just one thing at a time (no total life overhauls!) I loved my conversation with Missy because she's upbeat and positive, but also because she's a woman just like you and me who is always searching for ways to get the most out of herself. I know you'll be inspired by her never-give-up attitude. Connect with Missy:   Website: https://gettingfittofindmyself.com Facebook: https://www.facebook.com/gettingfittofindmyself/ Instagram: https://www.instagram.com/gettingfittofindmyself/   Let’s RUN and Have AMAZING Stories to Tell at Christmas! Are you planning to run a 5K, half marathon or marathon in the next year? You deserve a coach! I have online group programs for 5K and half marathoners. And, I do one-on-one coaching for marathoners. I would love to help you reach your goal happy, healthy and strong! Head over to www.crushingmygoals.com and click on STORE to check out my programs, or email me at Powerofrun@gmail.com to talk about a custom plan!    About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here.  

Petra Kolber is an internationally renowned fitness expert and wellness leader who is known throughout the industry as a crusader for change and a beacon of authentic happiness. In her 25 years in the fitness world she has starred in and choreographed sixty award winning videos and fitness programs, and has spoken live to thousands of motivated followers.  As a national workshop leader and keynote speaker she inspires people around the globe to stand up for their lives and live profoundly from their hearts.   You will LOVE Petra! We talked about how to know if perfectionism is a problem in your life, how social media has made this more challenging, when perfectionism is a good thing, how to overcome toxic perfectionism, her cancer wake up call and how to reframe failure. Grab a notebook and prepare to take notes. Petra is FULL of insight and tips... and you'll feel her joy radiate through your speakers! Connect with Petra by Following These Links   Facebook: www.facebook.com/petra.kolber   Instagram: www.instagram.com/petrakolber   Twitter: www.twitter.com/Petrakolber   Website: www.petrakolber.com   Book Website: www.perfectiondetox.com   Live Pain-Free and Move Better! This episode is sponsored by my new program: Foam Rolling Frenzy. You know you’re supposed to foam roll, but do you do it? What if you could do a full workout—warm up, to strength and cardio, to cool down and have it all incorporate the foam roller? One quick workout that works your core and keeps you there through a cool down that gets you rolling! Foam rolling has done wonders for the joint pain I experience, and I want to help you feel your best too. Head on over to www.crushingmygoals.com and click on Store to find the new course. We begin August 19th!    About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here.  

Today I am speaking with Dr. Michelle Segar. She is the author of No Sweat! How the Simple Science of Motivation Can Bring You a Lifetime of Fitness. Dr. Segar has devoted her 25-year career to creating sustainable behavior change for health and well-being and she is a recognized pioneer in the field. We talked about how the fitness industry sells us false expectations, why weight loss isn’t a good long-term motivator, how to change the way people feel about exercise, and how to set yourself up for success with your exercise or nutrition goals. Connect with Michelle on her website: https://michellesegar.com/ Sign up for her newsletter: https://michellesegar.com/free-resources/ And check out some of the other free resources she mentioned on the podcast here: https://michellesegar.com/no-sweat-resources/   Feel Better! Move Pain-Free! This episode is sponsored by my new program: Foam Rolling Frenzy. You know you’re supposed to foam roll, but do you do it? What if you could do a full workout—warm up, to strength and cardio, to cool down and have it all incorporate the foam roller? One quick workout that works your core and keeps you there through a cool down that gets you rolling! Foam rolling has done wonders for the joint pain I experience, and I want to help you feel your best too. Head on over to www.crushingmygoals.com and click on Store to find the new course. We begin August 19th!   About your Podcast Host: Coach Kim (that's me!) explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here.  

This week, we are talking about 5 Tips to Defy Aging, Power Up Your Life and Be Vibrant. I’ve talked to lots of women aged 40-55 this summer, and we all agreed that the label of “senior fitness” doesn’t fit us. We are too young and vibrant to think of ourselves as “older adults” or “seniors.” But the truth is, this age group does have some specific health concerns, which might include: less energy, aching joints and backs and knees that creak. My runners might notice that they are losing speed. Others in the audience might see they are losing muscle tone and strength. The good news is, we can begin to address these issues, and even turn back the clock in many cases, when we pay attention to the five things I’ll talk about in today’s podcast. Wellness is directly related to lifestyle, so let’s jump in and talk about five areas where we can make a difference when it comes to our health.  I could talk about these topics for months, and there's so much I left out of the episode. Be sure to check in on Instagram for posts, IGTV and stories with more details. You can also find more tips on the Power of Run Facebook page and in the Power of Run Strength Challenge Group.  Sponsorship: This episode is sponsored by my new program: Foam Rolling Frenzy. You know you’re supposed to foam roll, but do you do it? What if you could do a full workout—warm up, to strength and cardio, to cool down and have it all incorporate the foam roller? One quick workout that works your core and keeps you there through a cool down that gets you rolling! Foam rolling has done wonders for the joint pain I experience, and I want to help you feel your best too. Head on over to www.crushingmygoals.com and click on Store to find the new course, released this August!   About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And join the free STRENGTH CHALLENGE group at Power of Run. Click here.  

This one is for all of the people out there who think they might want to run a 5K. You are NOT too old. Your body will adapt. We can work to get rid of your aches and pains and help you become more mobile and more active! I have 10 tips for prepping for your first 5K today, starting with JUST DO IT! Make the decision; choose a race; get a plan, and let's GO! I have more tips and ideas for you in this episode!   This episode is sponsored by Power of Run Coaching. If this is the year you want to run your first or fastest 5K, half marathon or marathon, I can help! Head on over to www.crushingmygoals.com for details or email me at powerofrun@gmail.com for more information. I offer virtual/online group coaching as well as custom plans and one-on-one distance/virtual coaching. Let's talk about you we can make sure you get more active and live a life of adventure this year!   About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun    

The Guest: Suzanne Proksa is a business strategist and coach specializing in client attraction, building an unstoppable mindset and online marketing. She is a brilliant and creative marketer who also has a chronic illness… and she doesn’t let it keep her from being successful. So, I wanted to talk with Suzanne to find out how she runs a rocking business while managing a chronic illness. Whether you are a business owner, a busy parent, or someone trying to do all the things, you'll find Suzanne's insight and tips helpful.  We talked about keeping a positive mindset while having a chronic illness and big goals. She shared her story, common struggles people with chronic illness deal with on a daily basis, and touched on some solutions for those who need to get stuff done even when their bodies are saying noooooo. You can get the free download Suzanne offered on the podcast by going to www.SuzanneProksa.com/p/awesome And, you can find Suzanne on all social media (Facebook, Twitter, Linked In, Pinterest and Instagram) as @SuzanneProksa   Are You Ready to Run? How about Tri? This episode is sponsored by Power of Run Coaching. If this is the year you want to run your first or fastest 5K, half marathon or marathon, I can help! Head on over to www.crushingmygoals.com for details or email me at powerofrun@gmail.com for more information. I offer one-on-one custom coaching and plans, as well as the group plans you'll see on the site (www.crushingmygoals.com). If you don't see what you need, shoot me an email!   About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun And be sure to check out Kim's freebies, such as the "Basics Bundle," which is a 5 email series with tips and videos to elevate your training. You'll find that front and center at www.crushingmygoals.com.

In this episode, I spoke with Sara J Loureiro, Mindset Coach & Business Strategist for women who are on a mission to make a serious impact in the world. I was intrigued with the fact that Sara picked up and moved to a small farm in Nicaragua to live her dream life, and I wanted to get the scoop about how she made it happen. We also talked about how we get “unstuck” and begin making the changes necessary to live the life of our dreams. There are so many great nuggets of wisdom in this podcast, I hope you’ll take a listen. If you spend more time doing the things others expect of you than you do working to make your dreams a reality, or if your self talk is holding you back, this podcast might be just what you need! You can find Sara at: www.sarajloureiro.com and on Instagram as: @sarajloureiro   Sponsorship: This episode is sponsored by Power of Run Coaching. If this is the year you want to run your first or fastest 5K, half marathon or marathon, I can help! Head on over to www.crushingmygoals.com for details or email me at powerofrun@gmail.com for more information.   About Your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun  

In this episode, I spoke with Carrie Jackson Cheadle. Carrie has been working on the performance of teams, organizations, and individual athletes and exercisers since 2002. She is a Certified Consultant through the Association for Applied Sport Psychology and author of the book On Top of Your Game: Mental Skills to Maximize Your Athletic Performance. She received her Bachelor of Arts degree in psychology at Sonoma State University and her Master of Arts degree in sport psychology at John F. Kennedy University. Carrie has taught both undergraduate and graduate levels for psychology classes and is currently adjunct faculty for John F. Kennedy University. We talked about how she got started as a sports psychologist, touched on some specific race-day situations and gave advice for talking yourself through anxiety-filled situations. Carrie had some fabulous tips for weekend warriors and those getting back into fitness and shows us how to plan for success. To contact Carrie: https://www.carriecheadle.com/   Sponsorship: This episode is sponsored by Power of Run Coaching. If this is the year you want to run your first or fastest 5K, half marathon or marathon, I can help! Head on over to www.crushingmygoals.com for details or email me at powerofrun@gmail.com for more information.    About your Podcast Host: Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are ready to think, feel, train and live like a champion, tune in for expert interviews and real talk that will give you the tools and courage you need to chase your dreams. Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun  

In this episode, I talk with Erin Kreitz Shirey, of Inspirator Coaching and Fitness. You will LOVE Erin. She's a fireball of energy and inspiration and positivity, and she has some great tips for how you can make the changes you need so you can live your dream life. Coach Erin Kreitz Shirey is constantly on a journey to grow, learn, be challenged and challenge others to live their healthiest, most active, fun-filled, dynamic and empowered lives possible!  She has gotten out of her comfort zone continuously, which helps and empowers all to OWN UP to what they are meant to do each day.  As a Personal Trainer and Empowerment Coach, Erin’s method is helping train women from the inside out, realizing how worthy and capable they are of doing so much more than ever anticipated.   Back in college, she raced triathlon for Cal Poly Triathlon Team, and recently got back into long distance triathlon racing, completing the Coeur d'Alene 70.3 Ironman in June, and with more races on the horizon. We talked about what it means to be an inspirator, how to live your dream life, body image, self love and living life on your own terms.   Links we talked about: For details on the Inspirator Retreat in Hawaii, September 27 30th.  http://www.erinkreitzshirey.com/retreats/   Erin's new coaching & training  program for summer –  https://squareup.com/store/inspirator-coaching-and-fitness-packages/item/inspirator-mastermind    About your Podcast Host: Coach Kim Peek is a fitness and real-food enthusiast who is also a theater-mom, dog-mom and breast cancer survivor. Kim has a number of coaching certifications including: ACE Certified Group Fitness Instructor, USA Track and Field Level 1 Coach, USA Triathlon Level 1 Coach and Healthy Running. She is certified to teach a variety of fitness formats, and is constantly studying movement, motivation and other wellness topics to unlock success secrets for her audience. You can hang out with Coach Kim online at: www.CrushingMyGoals.com Facebook  Instagram @PowerOfRun  

As a lifelong dancer, Emily always felt connected to the power of movement. She noticed the strength & confidence that came from pushing her body's limits and how that rippled out to other areas of her life. Emily founded EMPOWERED in 2010 with the mission of empowering those she trained to tap into their own power through fierce functional workouts and a positive mindset shift towards what your body can do (not what it looks like). From there, anything is possible. Emily is a seasoned fitness pro with 10 years of leading fun, engaging workouts for all levels. She is a PUMA Team Faster trainer, champion for education and gender equality, and has worked with top brands & individuals all around the world. She was named Hottest Trainer by Racked New York and is now based in sunny Los Angeles. As a passionate speaker and entrepreneur, Emily hopes to empower others to take risks for what they love and create the life they dream. Fitness is the foundation of it all. FUN FACTS: Creator of EMPOWERED FITWeek, raising over $20,000 for education to date International instructor and part of a creative team for the PUMA x New York City Ballet workout (NYC launch) Featured trainer in the Well+Good x Sweat Series Recent podcasts include Do the Good Stuff and The Strong Women's Club B.S. Kinesiology/Fitness and Dance Minor from Louisiana State University; ACSM Certified Personal Trainer; ACSM Certified Exercise Specialist; ACE Certified Group Fitness Instructor; TRX Level 1 Performed as a character with The Walt Disney Company, trained extensively at Broadway Dance Center, danced for Madonna's Material Girl Collection launch in NYC, and toured nationally with The Music Man. TOP POINTS FROM THE EPISODE: 1. Dreaming big and doing the work. 2. Putting in the time to be patient, grow your skills, and collaborate with others. OR about using your passion to create positive waves in the world. 3. The power is in making health & fitness a true LIFESTYLE. Eating, moving, and living in a way that makes you feel like a badass (and saying F-U to diet culture and body shaming). 4. The key is looking at health & fitness as the foundation for your life. So once that becomes a part of your daily norm, then you get to ask yourself... what now? And that's where the magic begins. :) 5. You get to look at your life and see where you want to grow - career, relationships, giving back, anything. 6. Health & fitness is the jumping off point to anything you dream. 7. You have the power to literally create it, one step at a time. STAY CONNECTED:  IG @emcookharris http://www.empowerednyc.com/ Thank you again for joining us today please check out our webpage at riseupforyou.com for more podcast episodes, webinars, articles, free resources, and events to help you get to the next level in your life! You can also follow us on Twitter, Facebook, Instagram, Google+, and Youtube @riseupforyou If you know anybody that would benefit from this episode please share it with them and help spread the knowledge and motivation. Please support Rise Up For You by writing a review on iTunes. Your feedback will really help the success of our show and push us to continuously be better!  So don’t forget to show your support! SUBSCRIBE TODAY FOR WEEKLY EPISODES AT YOUR FINGERTIPS https://itunes.apple.com/us/podcast/rise-up-for-you/id1041139377?mt=2

Debora Warner is the Founder of Mile High Run Club, the first studio of its kind dedicated to running with both indoor classes and outdoor training, which launched in 2014.  Debora's pioneering innovation has bridged the sport of running with boutique fitness creating a concept that appeals to both runners and the broader fitness community including everyone from beginner’s, elite and Olympic athletes, transforming the traditional solo treadmill training experience into a fun, energetic and empowering group session while making running accessible to the new-runner. Debora and Marni sync up about running, of course! They talk about where it all began for Debora and Mile High Run Club, training tips and advice, going from the treadmill to the trails, insight on Mile High Run Clubs exciting new class "The Build," a 45 minute full body strength class incorporating functional training with power and stability (a must for all runners), and the new studio coming soon!  Not your everyday boutique fitness studio CEO, Debora Warner, also an RRCA Certified Running Coach an ACE Certified Group Fitness Instructor, had a successful career as an internationally recognized contemporary artist prior to creating her latest work of art, Mile High Run Club, Debora has always been one to pursue her passion. Like all great ideas and inspiration, the concept for Mile High Run Club, came to Debora while she was out on a run. Passionate about running and having always been an athlete, Debora’s fitness trajectory began with swimming competitively in college, then running for stress relief and meditation when she moved to NYC and later triathlon where she completed over 20 plus races. Mile High Run Club is all about running.  Mile High Run Club has opened two indoor training studios located in NoHo at 28 East 4th Street and NoMad at 24 West 25th Street, training programs for half marathon and marathon distance races, led by Olympic athletes and coaches, introduced a racing team, Team MHRC,  and built a running focused travel division, Mile High Wings. With over 170 classes per week, the Mile High Run Club programs challenge the body differently than simply getting a few miles in. Expertly structured intervals led by elite, professional and Olympic runners, paired with great music, and high energy inspirational coaching is the studios formula for success. The name emphasizes the "feel good" aspect of running with a nod to the elite training culture of Colorado. Mile High Run Club's purpose is to share the joy of running with every runner one mile at a time, making the world a happier place. Sign up for class at www.milehighrunclub.com. Books We Mention What I Talk About When I Talk About Running By Haruki Murakami Born to Run By Christopher McDougall Connect on Social @milehighrunclub @deborawarnermhrc @marnisalup @marnionthemove Share The Love  If you are enjoying the podcast and like what you hear, please head over to iTunes and leave us a 5 star review, share the episodes with friends, subscribe to the podcast, and sign up for our newsletter for event announcements and great giveaways from our sponsors and partners.

Debora Warner is the president and CEO of Mile High Run Club. A niche fitness business that caters to runners, both new and experienced. They promote themselves as the first dedicated studio for running, and it's based in the heart of NYC. Debora herself has coached hundreds of runners over the past several years, she is an RRCA Certified Running Coach as well as an ACE Certified Group Fitness Instructor and lifetime endurance athlete. Mile High Run Club is an example of how a passion can turn into a profitable business and throughout this interview, Debora shares some of her key secrets to success and the exciting plans for the future of Mile High Run Club. Visit: ActiveMgmt.com.auVisit: fitnessbusinesspodcast.comEmail: info@activemgmt.com.auPhone: +61 2 9484 5501Twitter: @fitbizpodcast