Podcast appearances and mentions of colleen cannon

#502 Meet Coach Lauren Brown   Welcome Welcome to Episode #502 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion.   We are back after being away at USAT Nationals in Milwaukee and TriDot Pool School in Tempe, Arizona.   April, how was it coaching swimming on the Sun?   Rich, I might as well be walking on the sun, LOL! I remember I texted you and Coach La that I was living in Satan's butthole the past couple of days. I thought I was going to melt a couple of times. But seriously, even though it was hellfire hot, I had an incredible time and I can't wait to unpack that later in the show.   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News: Rich  Ask A Coach: Who is Coach Lauren Brown? Get Gritty Tip: 66-Day Habit Challenge–My pull-up adventure! TriDot Workout of the Week: Orientation Swim Fun Segment: Triathlon Hot Takes Debate   Announcements and News:   Our Announcements are supported by VESPA Power today. Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.   Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20   TriDot Pool School Tempe, AZ Update:    We had another super successful weekend at TPS Tempe! 20 athletes dedicated 8 hours of their time to learning FASST and honing their Functional Freestyle. We had an improvement rate 15% across the board. Coach Dennis Hetland and I had the privilege of running Lane 3 – Aim High! – and we say remarkable results in both dropping stroke counts and smashing the 100-yard benchmark.   I want to give a special shout-out to Coach Gene Deyoe who was in my lane. Coach Gene dropped two strokes from his 25-yard distance, and 11 seconds off his 100-yard time! He had such a great attitude and always appreciated the feedback we gave. He was a joy to coach.   Second, we had Jay Camp, Coach Chad Rolf's athlete, in our lane and he was a hoot to work with! I especially enjoyed his dry sense of humor–very much like Coach Chad. He was also very receptive to feedback and his results showed how much work he put into his Functional Freestyle. He reduced his stroke count by 4 for 25 yards which is massive! Think about all that energy he will save because of his efficiency in the water! Get this, he shaved 29 seconds off his 100-yard benchmark. I was blown away by his improvements. He winked at me and told me not to tell his coach, which I promptly did LOL! Can't wait to hear how his new zones treat him after that incredible improvement.   Finally, the last thing I'll share is that even though it was hotter than hell on deck, we had some of the best lifeguards. They would come around every 20 minutes or so with buckets of cold water with rags that we could put on our heads and necks. It kept me from being a heat casualty for sure as the temps reached 114 degrees. So again, thank you to the McClintock Pool Lifeguards for coming in clutch last weekend! You made our pool school a huge success!    USAT Nationals Update: Milwaukee transformed into the epicenter of multisport excellence as it hosted the 2025 USA Triathlon Sprint and Olympic Distance National Championships. Thousands of amateur athletes from across the country descended on the city to compete, connect, and celebrate the sport we love. Race Highlights The action kicked off Friday with an open water swim in Lake Michigan, open to all registrants. Saturday brought the Olympic Distance National Championships, featuring a 1,500m swim, 40k bike, and 10k run. Athletes raced through Milwaukee's scenic lakefront, crossing the iconic Daniel Hoan Memorial Bridge and finishing in Veterans Park [1]. Sunday was slated for the Sprint Distance Nationals and Paratriathlon Championships, but heavy overnight rain led to the cancellation of the sprint race for safety reasons [1]. Despite the disappointment, many athletes expressed gratitude for having raced earlier in the weekend. One athlete shared on Facebook: “Grateful I got to race yesterday. The stitches and bandaging got me through great. Heat, humidity, and wind were the factor yesterday, not the ankle wrap.” Yes, you heard that right—this athlete raced with stitches, tetanus, and antibiotics after a pre-race injury involving a bike and a hotel room. Talk about grit and determination! Celebration of Sport Gala & Hall of Fame Inductions Thursday night's Celebration of Sport Gala, hosted at Discovery World, was a moving tribute to the spirit of triathlon. The event honored the USA Triathlon Hall of Fame Class XIII, which included: Colleen Cannon – 1984 Nice World Champion and founder of Women's Quest. Graham Fraser – Race producer and visionary behind Ironman North America. Ellen Hart – 18-time World Age Group Champion and Ironman podium regular. Paul Martin – Paratriathlon legend and author who turned adversity into triumph. Kenny Souza – Duathlon pioneer and charismatic ambassador of the sport [2] [3]. Here's a breakdown of the 2025 USA Triathlon Hall of Fame inductees and their connections to Colorado: Colleen Cannon Lives in Boulder, Colorado. After retiring from professional racing, she founded Women's Quest, a Boulder-based adventure retreat company focused on empowering women through outdoor activities and wellness. She was inducted into the Boulder Sports Hall of Fame in 2017 [1]. Ellen Hart Lives in Niwot, Colorado, and previously served as First Lady of Denver during her marriage to former Denver Mayor Federico Peña. She is a longtime Colorado resident, Harvard graduate, and University of Colorado Law School alum. Hart has been a prominent figure in the Colorado endurance community and was inducted into the Colorado Running Hall of Fame [2]. Final Thoughts Milwaukee once again proved why it's a favorite host city for USA Triathlon. From the scenic course to the passionate community, the weekend was a celebration of perseverance, excellence, and camaraderie. Welcome Coach Lauren Brown We are excited to have Coach Lauren Brown joining the Grit2Greatness Coaching team as our Ambassador Program Manager. We will get to know Coach Lauren in a moment.  And welcome new Grit2Greatness Team members: Laura Applebaum Kristin Keane Veron Thornhill   Sue Reynolds Sue Reynolds is a remarkable example of transformation through sport. She began her triathlon journey in her late 50s, starting from a sedentary lifestyle and a weight of 335 pounds. Over the course of several years, she lost 200 pounds and became a competitive age-group triathlete.   Sue is also the author of *The Athlete Inside*, a book chronicling her journey, and she donates proceeds to the USA Triathlon Foundation. Her story has inspired countless athletes and non-athletes alike to pursue transformation through consistency and courage.   **Championship Highlights:** - Competed in **six USA Triathlon National Championship events** since 2014. - Represented **Team USA** at the **ITU Age Group Triathlon World Championships** on **four occasions**, never finishing lower than 12th in her age group. - Achieved a **personal best of 6th place** at the **2017 World Championships in Rotterdam**, making her the **top American** in her age group https://suereynolds.net/   Robina Waterman 2024 World Triathlon Age-Group Championships Torremolinos-Andalucia 60-64 Female AG Sprint - 6 60-64 Female AG - 21 60-69 AG Relay - 14 2019 ITU World Triathlon Age-Group Championships Lausanne 55-59 Female AG Sprint - 4 2000 Nice ITU Long Distance Triathlon World Championships 35-39 Female AG   Ask A Coach Sponsor: G2G Endurance Triathletes, picture this: it's race day, and you know you've done the exact training your body needed to be ready. That's what Grit2Greatness Endurance and TriDot deliver—smart, targeted workouts backed by powerful analytics. Sign up for a 2-week free trial, then keep leveling up for as little as $14.99/month. Don't just show up to the start line—show up prepared. Click the sign-up link in the show notes to get started today! Website - Grit2Greatness Endurance Coaching Facebook - @grit2greatnessendurance Instagram - @grit2greatness_endurance   Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: Who is Coach Lauren Brown?  Bio: Coach Lauren Brown is an IRONMAN U Certified Coach, NASM Certified Personal Trainer, and UESCA Certified Endurance Sports Nutrition Coach. After years of competing in the figure and bodybuilding world, she found her way into multisport through duathlon in 2018 and transitioned to triathlon in 2019. She now races across sprint, Olympic, and 70.3 distances, with 70.3 being her favorite. Lauren is passionate about working with athletes of all backgrounds and experience levels, helping them navigate real-life challenges—like time constraints, fitness level, or self-doubt—to discover what they're truly capable of. As the Grit2Greatness Ambassador Program Manager, Lauren will lead the charge in building a vibrant community of athletes who proudly represent G2G—at races, on social media, and in everyday moments that matter. She's here to empower you, connect you, and help each of you feel even more supported on this journey. Lauren, we are beyond excited to have you on board Questions for Lauren: Two Truths and a LIe Icebreaker: I danced on stage with Brittney Spears, I once got lost on a training ride and ended up in a different state; Before being an endurance athlete, I competed as a pro with the International Federation of Body Builders Where did you grow up and where do you call home? Tell us about your athlete journey? Tell us about your coach journey? Your vision for the G2G ambassador program? When I think about the Grit2Greatness Ambassador Program, I picture a true community—one that builds on the incredible foundation we've already created, but keeps growing in depth, reach, and connection. In our world, every athlete has a seat at the table. Whether you're brand new to the sport or you've been racing for decades, whether you prefer the excitement of a sprint or the challenge of an IRONMAN, you belong here. This is a space where every athlete is encouraged to step in, be seen, and thrive. My biggest hope for this year is to welcome a wave of new athletes into triathlon—people who may have been curious, but unsure if they'd fit in—and show them that this sport is for everyone. And beyond racing, I want this to be a place where we support each other's growth both inside and outside of sport. I'd love for us to lead more community events, take part in races together, and deepen relationships with race directors and the brands that make our sport stronger. My heart tells me this program is just at the beginning of its potential, and I truly cannot wait to see what we create together. Get Gritty Tip: 66-Day Challenge! Rich, as you know, I am a huge fan of the book, The ONE Thing, by Gary Keller and Jay Papasan and one of the favorite lessons I learned is about the power of breaking down habits into bite size pieces that you can consistently sustain over time. I've actually crafted several keystone habits over the past five years through using the tools from The ONE Thing.  For example, I built the habit of setting aside my gym clothes every night before work. We have our habit of reading the Daily Stoic as a morning ritual, and now we share our 3 wins and 3 things we are grateful for each day. These habits have been critical for helping me make each day purpose-driven and intentionally meaningful. So that brings me to the habit I am now currently working on. I decided at the beginning of the year that I wanted to complete 10 unassisted pull-ups by the end of 2025. I was going strong for the first 3 months and kind of fell off with the start of race season. Well, after doing my mid-year reset I realized I needed to get back on the proverbial horse, and what better way to do that than a 66-day pull-up challenge! So why 66 days? If you've read The ONE Thing then you'll remember in Chapter #6 the discussion around a study the University College of London did on how long it takes on average to create a habit–66 days. So my challenge, because I know how important it is to start small, is to complete 1 pull per day for 66 days. Now, I do as many as I can and right now, I'm on Day 10 and I'm up to 4 unassisted pull-ups. I also use a band and knock out as many as I can with the assist to help me continue to progress. I'm also hoping I can start adding in weighted pull-ups as we get further down the road. The other part of the challenge is to post the evidence on social media which 1) keeps me accountable, and 2) inspires others to join me! I found out today that Coach Will Nichols, @coachironwill on Instagram, bought his own pull-up bar and started his 66-day pull-up challenge!  So I want to throw the challenge out there to you, Rich, and to our audience! It doesn't have to be pull-ups, but what's one thing you can commit to doing for 66 days that helps you on your athletic journey! I want you to share with us and tag me @getgrittywithme on Instagram so I can cheer you on just like Coach Will!   TriDot Workout of the Week: Orientation Swim   Open Water Swim is the Workout of the Week I've chosen for a couple of reasons. One, it is so helpful to get in the body of water you will be racing in and get a feel for swim start, current, temperature, lighting, sun direction, weeds, swim exit, which goggles work best,  etc.    In Milwaukee this was key. They had the course setup and we were able to swim the buoys through the bridge and practice the swim exit as it would be on race day. It also gave us the opportunity  to get comfortable with the high likelihood of the race not being wetsuit legal.I chose to do the practice swim in just my TriDot swim jammers.   Here's a full list of benefits: Course Familiarization Swim the actual course (or as much as allowed) to understand sighting landmarks, turns, and exit points. Identify key buoys: Start buoy, turn buoys, and finish buoy. Practice sighting using fixed landmarks (buildings, trees, flags) beyond the buoys. Note water entry and exit terrain: Is it sandy, rocky, slippery, or grassy? Environmental Awareness Assess water conditions: Temperature, current, chop, visibility. Practice breathing on both sides if waves or sun glare may affect one side. Check for wind direction and how it may affect swim navigation. Gear Check Test your race-day gear: Goggles (anti-fog), wetsuit, swim cap. Practice wetsuit entry and exit to simulate transitions. Try different goggles if visibility or sun glare is an issue. Mental Preparation Visualize race morning: From lining up at the start to exiting the water. Practice your start strategy: Deep water start, beach start, or time trial start. Swim with others to simulate race-day contact and drafting. Technique & Strategy Practice sighting rhythm: Every 6–10 strokes is typical. Work on pacing: Start controlled, build into race effort. Try drafting behind or beside another swimmer if allowed. Safety & Logistics Locate lifeguards or safety personnel and understand emergency protocols. Note the location of medical tents or aid stations near swim exit. Time your swim to understand how long it takes at race pace.   Fun Segment: Triathlon Hot Takes Debate! So I happened upon this article in Triathlete Magazine titled “7 Spicy-Hot Debates Triathletes Can't Stop Arguing” and I thought this would be a perfectly juicy topic of discussion for this week's fun segment! Your assignment is to convincingly argue your case in 20 seconds or less. Time to bring the heat! Are you Team Bare or Team Hair: Do you shave your body hair for triathlon or go au naturel? Which is harder: Training for an Ironman or training for a marathon PR? Flying dismount or unclipping, foot down? White Tri Suits? Yay or Nay? Sprint or jog into the finisher chute? Post every workout on social media, or no? Which is more impressive? Ironman World Champion or Olympic Champion? Well there you have it. We laid our opinions on the line and now it's your turn! We want to hear from you: are you team bare or team hair? Is training for a marathon PR harder than training for an Ironman? And what about white tri suits? Give us your opinions and we'll see who truly won the Triathlon Hot Takes Debate!   Closing:   Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed and enjoy the endurance journey!  

Toni and Jenny head up to Canada to talk with another duo who live in the nutrition & psychology space.  Dr. Colleen Cannon and Wendy Shah, RD founded Craving Change, Inc in 2008. Craving Change is a licensed cognitive-behavioral program for emotional eating. This transformative program digs in to the why, what and how along with what it takes to maintain the practice. The four of them have a great conversation about the tangible tools the Craving Change program provides to both clinicians and patients. The themes of normalizing, validating and self-efficacy come up again and again within the larger discussion of cognitive behavioral therapy and disordered eating. Heads Up – this is a long listen with a few audio glitches due to bandwidth issues during the recording. If you have dealt with emotional eating or know anyone in your life who has been impacted by it, this is a cannot-skip episode. Please share with loved ones! Collen and Wendy have graciously offered a discount - To receive 25% off the Craving Change Complete Facilitator's Kit, send an email to orders@cravingchange.ca with PATH25 in the Subject line. This offer expires on April 30, 2023. To learn more about craving change click here. To learn more about eating disorders, access the National Eating Disorders Information Centre or NEDIC. 

After falling into triathlon by accident, Colleen went on to become a trailblazer in the sport, winning a world championship in 1984 and national championships in 1988 and 1990. She took first place in more than 100 races throughout her triathlon career in the 80s and 90s. Today, she has a spot in not one, but two sports halls of fame—in Jackson County, Alabama and here in Boulder, Colorado. Since retiring from triathlon, Colleen has poured her energy into Women's Quest adventure retreats. She founded the organization with a clear vision—to give women outdoor experiences where they can connect with themselves, their bodies, each other, and nature—and in that process, uncover their true hearts' desires. Through her years as an athlete and an entrepreneur, Colleen has worked closely with international companies including Nike, Adidas, Athleta, Specialized, New Balance, Fila, Saucony, Subaru, Reebok, Smartwool, Hind, Barbara's Bakery, Odwalla, Pioneer Electronics, and Oakley.Connect with ColleenWebsite: www.womensquest.comInstagram: https://www.instagram.com/womensquest/Facebook: ​​https://www.facebook.com/womensquestadventuresFor full episode details, CLICK HEREHave a question you'd like me to answer on the podcast?Ask it right hereSign up for my newsletter and get a FREE GIFT, 11 Things You Can Do Right Now to Feel Better About Your BodyWant to know my secrets for getting published in top publications?They're all in my e-book, 7 Pitches That Sold. Use the code realfit50 to get half off.Let's ConnectWebsite: https://pam-moore.com/LinkedIn: https://www.linkedin.com/in/pammoorewriter/Instagram: https://www.instagram.com/pammoore303/Twitter: https://twitter.com/PamMooreWriter/Support the show

Pura Vida! That means pure life. It’s what they say in Costa Rica – a country that has become very special to me. It’s the place I learned a new sport that I hope to continue through the rest of my life - surfing! Today you get to meet a very special person – his name is Ismael Araya. Ish is a surfing legend, a survivor, and today a surf instructor who helps people find happiness, even though he doesn’t have full use of his legs anymore, something you might think is a requirement for a surf instructor! I asked Ish to explain Pura Vida and he said it’s the answer to everything. It means pure life and it’s possible that Costa Rica is the happiest country in the world because they share pure life with each other all day long. Good morning. Pura vida. Nice wave. Pura vida. My car broke down. Pura vida. This coffee is delicious. Pura vida. My baby won't sleep. Pura vida. Ish’s story is both heartbreaking and hopeful. He was a young, self-taught surfing prodigy who gained early fame as his surfing career started to take off. But his lack of discipline combined with a lack of support led to unhealthy drug use and an inability to control his anger. Ish didn’t reach the highest echelons in his sport at that time and instead, he floundered and simply survived. Until one day when he almost didn’t survive. Ish literally died twice under a bus when he went of out control on his motorcycle over 6 years ago. He was revived only to be told he would never walk again. That’s when the Ish I know today was born. Somehow Ish has been able to not just survive, but to thrive, as a new person in a new body. He has definitely defied the odds in many ways. Episode Note We recorded via skype on Colleen Cannon’s laptop in Costa Rica. You’ll hear a few beeps because Colleen is a very popular woman planning and running Women’s Quest retreats around the world. I have to give her some props – she is the reason I met Ish in the first place and my favorite surf buddy. She’s also episode 50 of this podcast called “Colleen Cannon on Chickens, Watermelons & Why Women Will Save the Earth.” Today we talk about: How Ish found surfing His early days on a board Ish's family life with 22 siblings How a lack of support led to anger led to drugs The accident The prospect of losing his legs entirely How Ish came back and started walking again The 2nd accident How surfing and the ocean helped Ish heal and grow Ish today: Adaptive surfing advocate, surf instructor & engaged dad Some people call Ish a surf shaman. I would agree with that. The water, the ocean, surfing, they all take on such a bigger meaning when Ish is involved. Yet he’s still just a person, trying to survive, trying to find happiness each day. As he said, he now works to accept the quiet side of life. My favorite Ish quote, and there are so many, is what he said to me on the board that day in January, “Nicole – you must look where you want to go – or at least where you’re going.”  I’d love to know your favorite part of this episode. Please share it with someone else who will benefit from hearing Ish’s story. For more Ismael Araya: Instagram @ismael_araya_surf Facebook Surf with Ish - contact him through Santa Teresa Surf School Watch "The Lion Surfer" documentary The Lion Surfer - the story of Ismael Araya . By Eye for Eye Productions from Eye for Eye Productions on Vimeo.

 ‘How do you get faster by slowing down?’ Today’s guest enjoyed a 15-year career as an elite triathlete – and improved year after year – because he learned to train smart, avoid injury and burnout, and build a deep level of fitness.  Mark Allen is one of the most decorated triathletes in the history of the sport. He is a six-time champion of the Ironman Triathlon Hawaii, a ten-time winner of the Nice International Championships, and the only triathlete to have a 20-race winning streak. Mark was named Triathlete of the Year six times, he is a member of the Ironman Triathlon Hall of Fame, and he was voted ‘The Greatest Endurance Athlete of All Time’ in a worldwide poll conducted by ESPN in 2012. Today Mark runs MarkAllenCoaching, a global online training community which serves athletes at all levels, from beginners through elite triathletes. He is a sought-after speaker and consultant, as well as the co-author of Fit Soul, Fit Body: 9 Keys to a Healthier, Happier You. Mark joins Ali to share his wealth of knowledge and experience, explaining how to train smart and offering his advice with regard to strength training. Listen in to understand Mark’s approach to nutrition and the value of meditation practice. Topics Covered [1:01] Mark’s secrets to a 15-year career Trained smart, building his aerobic system (heart rate 155bpm) Long off-seasons to recharge Only raced 7-8 times per year [6:03] How it felt when Maffetone advised Mark to slow down in training ‘How do you get faster by slowing down?’ Fellow triathlete Colleen Cannon urged Mark to stick with it Aerobic development allows you to maximize the speed you have Saw results at race in Kauai two months later [8:18] Mark’s psychology going into that first race in Kauai Low expectations (only one speed session in preparation) Didn’t know how training would translate to performance Pleasantly surprised to have deeper bank of energy to tap into [10:35] Additional strategies Mark employed to train smart Incorporated strength training via coach Diane Buchta Dramatic change as rebuilt muscle mass [12 :47] How Mark would have trained differently if he knew then what he knows now Functional strength work Incorporate an element of balance into strength work Engage multiple muscles in any one movement [16:09] How Mark integrates strength and conditioning into training for his clients Triathletes over 35 see biggest gains from strength work Keep it simple – the mind must be quiet for maximum impact [19:34] Mark’s guidance for achieving a quiet mind Make it your focus Allow yourself to get absorbed in the natural environment Can be challenging during the chaos of a race Must stay fully engaged to give everything you have [21:26] Mark’s meditation training with Brant Secunda Develop relationship with nature Answers to big questions come when your mind is quiet Important to train mind as well as body [26:47] Additional qualities that attributed to Mark’s success ‘Great sleeper’ (10 hours per night) Ability to let it go – didn’t spend the evening on analysis [29:18] How Mark approached nutrition Balanced diet – not afraid of fat High nutrient-density foods Didn’t eat as much as competitors Body got what it needed with fewer calories [31:49] Mark’s approach to nutrition during races Things body could absorb quickly, i.e.: sports drinks Energy equation: How fast can I go, but get carbs in quickly enough to maintain pace? Aerobic training allowed him to use fat for fuel He needed fewer carbs to sustain pace [34:26] The relationship between health and fitness for elite athletes Triathlons put huge demand on body Always one step away from injury or burnout Takes time to replace energy, nutrients Competing once in a while makes you stronger Trying to sustain peak level year after year can take a toll on health Autopsies on long-distance runners found severely malnourished [38:00] How Mark knew it was time to retire Achieved best preparation for Iron Man in 1995 Saw no reason to go back Witnessed others who couldn’t enjoy exercise after career due to injury, etc. [39:40] How Mark moved on after racing Wasn’t difficult because he didn’t thrive on competition He loved training and exploring the body’s capabilities – which he can still do Surfing allows him to daydream and quiet his mind now Learn More About Mark Allen MarkAllenCoaching Shamanism: Brant Secunda Resources Mentioned Fit Soul, Fit Body: 9 Keys to a Healthier, Happier You by Mark Allen and Brant Secunda

You know when you love something so much that you don’t realize how much time has gone by? That’s exactly how I feel about this podcast. I wasn’t sure what would happen when I started. I just reached out to some amazing people to see if they’d come on my show and they did. My first episode was a short explanation of the podcast. The general preface was that I would interview visionaries and people making change in the world in the hopes that it would inspire others and bring us all closer together. I imagined people would listen during their weekend 5k’s, so I planned the podcast around the average time it takes to run a 5k which is 36:38. As you glance through my 100 episodes you’ll see that I end up getting closer to a 10k every time. I just can’t cut the interviews short when every single person has so much to offer. For the 100th episode I decided to do a montage of 10 of my most powerful interviews. I have to start by saying that EVERY SINGLE GUEST on the show has been my favorite. It was very hard for me to choose 10 episodes to feature. They are not necessarily in my top-10 most listened but instead I chose episodes that cover a range of topics from a variety of people. Today you will hear a short snippet from each of these episodes with an explanation for why I chose them. Many of you are just getting started with Run This World and doing crazy marathon sessions listening to my incredible guests. This is a great episode to forward to any friend who isn’t sure where to start! Episode 6 - Erin Carson on training for life Episode 24 - Kara Burns From Prison to 26.2 Episode 37 – Emily Harvey Amputee Athlete on Rocking Your Differences Episode 41 - Siri Lindley World Champion Person on Getting Out of Your Head and Into Your Heart Episode 50 - Colleen Cannon on Chickens, Watermelons and Why Women Will Save the Earth Episode  67 - Janelle Smiley Faced Her Fears & Came To Life Episode 68 - Thirteen Years Ago Erika McDonald had Two Months to Live Episode 70 - Mark Mikel on Loss, Grief and Becoming Whole Again Episode 87 - Kara Goucher Redefines Herself Episode 97 - Mirna & Latoya Uncensored It’s a wrap. The first 100 episodes are in the bag and properly commemorated! I’m so proud of this podcast and all of the incredible guests that have so beautifully put themselves out there – openly, honestly and with such vulnerability - to give all of you even a tiny glimpse of a new way to look at this world. Because in the end, we are not alone and that’s the point. All right then, you know what time it is. It’s time to get out there and Run This World! Have a great workout and I’ll see you next week.

Meet Colleen Cannon - former professional triathlete & the founder of Women’s Quest. Before retreats were a thing, before women’s-only anything was a thing, before the internet even, there was Colleen. She was one of the most prolific triathletes in the 80s and 90s. She is a World Champion and multiple time National Champion, but her background wasn’t as a purist swim, bike, runner. She rode horses. And she still does. Colleen discovered her calling early on; she knew she needed to create a way to bring women together for self-care, love and empowerment.I want to have her on the show again because we barely scratched the surface on so many incredible topics. I hope you’re ready for an energy infusion. Enjoy!

Guest: Colleen Cannon, Founder Women’s Quest She’s a force of nature, a world champion triathlete, and she is on a mission to help save the planet. It’s no small feat, but for Colleen Cannon it’s all in a day’s work. Here’s Colleen’s take on living a whole, happy and healthy life.

In this month's podcast, Dr. John Douillard interviews Colleen Cannon on debunking exercise myths. The post Podcast Episode 024: Debunking Exercise Myths with Colleen Cannon appeared first on John Douillard's LifeSpa.