Podcasts about Swim

On today's Free Swim episode we are joined by Chief, Danny and Dana Beers. We start by getting into a discussion of Chief's haircuts which leads us to finding the perfect toupee guy... Mikey Bets. We then break down how long you can sit at a restaurant after you've finished, and the line on embarrassing stories for best man speech. Finally our On or Off the Leash segment reveals Dana Beers may have the strangest showering habits of anyone at Barstool.You can find every episode of this show on Apple Podcasts, Spotify or YouTube. Prime Members can listen ad-free on Amazon Music. For more, visit barstool.link/thedogwalk

In broad daylight on October 19th, 2025, thieves dressed as construction workers targeted the Louvre and vanished with $100 million in royal jewels in about eight minutes. On this episode of Zone 7, Sheryl McCollum is joined by former jewel thief Bryan Sobolewski to lay out exactly how a heist like this gets pulled off, what mistakes crews make when the clock is ticking, and why modern forensics can turn a “perfect” job into an evidence trail. Sobolewski then shares his own history, the losses, and long-term consequences, and why he now speaks publicly to warn others away from choosing a life of crime. Highlights: • (0:00) Sheryl McCollum recounts the Louvre entry point, the freight truck with extended ladder, missing jewels, and why “construction work” is the perfect disguise in a crowded tourist environment • (2:45) Sheryl brings in former jewel thief Bryan Sobolewski to talk about the heist • (4:45) The ladder truck problem: sourcing it, driving it, and the traceability thieves cannot erase • (7:15) The moped getaway and why Paris geography favors two wheels • (8:15) Uninsured jewels and what security should have anticipated • (10:00) How fast cases move when the thieves leave obvious evidence behind • (12:15) Flight attempts, the hired-crew theory, and how the organizer can remain invisible • (16:15) DNA, fingerprints, and trace evidence • (19:15) The gear left behind and why serial numbers and rentals make a heist crew traceable • (24:00) Bryan’s New England backdrop, mob proximity, and “street rules” • (27:45) Bryan recounts his father and brother dying on the same night and the questions he is left to live with • (30:15) Why display cases are harder to break than people think, and how reinforced glass slows thieves down • (40:30) Bryan reflects on the long-term cost of crime, what accountability looks like after prison, and why he warns people away from choosing that life Guest Bio: Bryan Sobolewski is a former jewel thief who speaks publicly about robbery methods, prevention, and the real-world consequences of criminal conviction. He has appeared on Fox's reality series The Snake and on America's Most Wanted. Sobolewski is also a comedian and personal trainer, previously hosted the Family Jewels podcast and authored the book Family Jewels. Enjoying Zone 7? Leave a rating and review where you listen to podcasts. Your feedback helps others find the show and supports the mission to educate, engage, and inspire. Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including The Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, led to her Emmy Award for CSI: Atlanta and induction into the National Law Enforcement Hall of Fame in 2023. Social Links: • Email: coldcase2004@gmail.com • Twitter: @ColdCaseTips • Facebook: @sheryl.mccollum • Instagram: @officialzone7podcast Preorder Sheryl’s upcoming book, Swans Don’t Swim in a Sewer: Lessons in Life,Justice, and Joy from a Forensic Scientist, releasing May 2026 from Simon and Schuster.https://www.simonandschuster.com/books/Swans-Dont-Swim-in-a-Sewer/Sheryl-Mac-McCollum/9798895652824 See omnystudio.com/listener for privacy information.

Back into the water today with an explosive episode focusing on early vertical forearm and the catch. We get into things like the proper entry, whether or not you should glide, and how to get maximum efficiency from your stroke. We go over tons of typical mistakes by triathletes, including diving too deep with your hand. We look at a few great drills and how they can help you develop better form and be more economical, which is the key to great triathlon swimming. We talk about technique sets vs. swimming long just to build yards. We get into efficiency, anxiety, and how to build confidence in the water. Sometimes it's just hard because you think you're bored. Start slow. Be patient. Build. Topics: Snow shoveling tips Swim as compared to a bike fit Body position and breathing Early Vertical Forearm - what does it mean The catch phase - propulsion Bad return on investment Why hand control is underrated Should you "glide?" What about entry Should fingers be spread open? Diving too deep with the hand Understanding early vertical forearm "leverage" Hip driven freestyle Shoulder over elbow over wrist Paddle and visual cues Tarzan drill and swimming with balls Long sets with rocks Skulling 24 x 100 or 2400 straight? Efficiency is speed Stop obsessing about yardage every time Maximum efficiency Economical athletes get the most return Shorter technique driven swims Getting faster with better form Fear and anxiety vs. confidence Take time to be more efficient Sometimes it's just hard because you think you're bored.   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

SVP and Stanford Steve are back to break down the AFC and NFC Championship games along with an action-packed slate of college basketball. The Patriots are headed back to the Super Bowl after an ugly 10-7 win over the Broncos in the snow. The NFC championship game delivered, though, as the Seahawks bested the Rams in a classic. Will that be Matthew Stafford's last game? And who's the early lean in Super Bowl LX? The guys then move to break down all the big performances from a loaded college basketball Saturday, featuring many standout days from freshmen. And then a word on the Charles Bediako situation at Alabama and how the college basketball world continues to allow these things to happen. Finally, a swim meet recap that featured the news of Steve's daughter punching her ticket to the J.O.s, an important driving question, a VERY IMPORTANT merch update and can someone plow Steve's road please? | SVPod Time Codes/Topics (0:00) Intro (0:55) Where are the snow plows?! (3:38) Snow removal is a young man's game (7:40) NFC champ game recap (24:36) AFC champ game recap (40:14) American Express recap (42:55) Coaching carousel thoughts (48:34) CBB wknd recap (55:14) The Charles Bediako situation (1:01:08) More CBB thoughts (1:05:14) Swim meet recap (1:11:30) Important driving question (1:14:20) MERCH UPDATE (1:17:44) Thanks for watching Learn more about your ad choices. Visit podcastchoices.com/adchoices

Special Patreon Release: Better Together with Jon and Jolene Rocke   "What therefore God hath joined together, let not man put asunder." Mark 10:9 (KJV)   *Transcription Below*   Questions and Topics We Discuss: What are you so thankful you did in every season of marriage, from newlyweds to empty nesters that you see the pay off now in the present? How has grace and forgiveness benefited your relationship? What advice do you have for all of us married couples as we seek to grow as one, rather than grow parallel or even grow apart from one another?   Jon and Jolene Rocke are my local friends and my guests for today. They work side by side at Peoria Rescue ministries, and they have so many lovely gifts of leadership and hospitality and teaching, but the topic we are going to focus on today is marriage. From the first time we met, Mark and I adored them and appreciated their sweet bond with one another, and I'm so thrilled to introduce you to them today. Here's our chat:   Jon and Jolene both grew up in Christian homes and accepted Jesus as their Savior and Lord at the age of 15.  Jon is from Morton and Jolene from Elgin, IL. They met on a bus ride to a Youth Gathering in Minnesota.  They sat together and talked the whole way home about life, the Bible and God.  Jon played his guitar and sang John Denver songs and their match was made with “Sunshine on my Shoulders”.   They married at the age of 18 and had their first child, Janelle, at 19.  They left for Grace college in Winona Lake, Indiana with an 18 month old toddler in tow and had another baby girl born while in college named Jaime.  At graduation in 1984, they were accepted to Trinity Seminary to follow Jon's desire to be a Professor of Theology, but became pregnant with their son, Jordan, which changed every plan and sent them back home to build up their finances.   They came back to Morton and worked in the Family Business and felt called to stay.  They raised their 3 children in Morton working in the business until God loosened their tent pegs and called them to Peoria Rescue Ministries in 2017. Jon is the Executive Director and Jolene is the Ministry Ambassador.  They are thankful to be working side-by-side in this new season of their marriage.   Jon and Jolene will celebrate their 44th wedding anniversary and have 3 married children and have 10 grandchildren. Their son Jordan and his wife Jessica live in Sandpoint, Idaho with their 3 Kids.  Their daughter Janelle and husband Ryan live in Kennesaw, Georgia with their 3 children.  And their daughter Jaime and her husband Jonathan live here in Morton with their 4 children.   Related Episodes from The Savvy Sauce: 5 Love Languages with Dr. Gary Chapman Traveling with Your Family with Katie Mueller   At The Savvy Sauce, we will only recommend resources we believe in! We also want you to be aware: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.   Five Love Languages The 5 Love Languages of Teenagers A Teen's Guide to the 5 Love Languages   Thank You to Our Sponsors: Chick-fil-A East Peoria and The Savvy Sauce Charities (and donate online here)   Connect with The Savvy Sauce on Facebook, Instagram or Our Website.   Please help us out by sharing this episode with a friend, leaving a 5-star rating and review, and subscribing to this podcast!   Gospel Scripture: (all NIV) Romans 3:23 “for all have sinned and fall short of the glory of God,”   Romans 3:24 “and are justified freely by his grace through the redemption that came by Christ Jesus.”   Romans 3:25 (a) “God presented him as a sacrifice of atonement, through faith in his blood.”   Hebrews 9:22 (b) “without the shedding of blood there is no forgiveness.”   Romans 5:8 “But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.”   Romans 5:11 “Not only is this so, but we also rejoice in God through our Lord Jesus Christ, through whom we have now received reconciliation.”   John 3:16 “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.”   Romans 10:9 “That if you confess with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved.”   Luke 15:10 says “In the same way, I tell you, there is rejoicing in the presence of the angels of God over one sinner who repents.”   Romans 8:1 “Therefore, there is now no condemnation for those who are in Christ Jesus”   Ephesians 1:13–14 “And you also were included in Christ when you heard the word of truth, the gospel of your salvation. Having believed, you were marked in him with a seal, the promised Holy Spirit, who is a deposit guaranteeing our inheritance until the redemption of those who are God's possession- to the praise of his glory.”   Ephesians 1:15–23 “For this reason, ever since I heard about your faith in the Lord Jesus and your love for all the saints, I have not stopped giving thanks for you, remembering you in my prayers. I keep asking that the God of our Lord Jesus Christ, the glorious Father, may give you the spirit of wisdom and revelation, so that you may know him better. I pray also that the eyes of your heart may be enlightened in order that you may know the hope to which he has called you, the riches of his glorious inheritance in the saints, and his incomparably great power for us who believe. That power is like the working of his mighty strength, which he exerted in Christ when he raised him from the dead and seated him at his right hand in the heavenly realms, far above all rule and authority, power and dominion, and every title that can be given, not only in the present age but also in the one to come. And God placed all things under his feet and appointed him to be head over everything for the church, which is his body, the fullness of him who fills everything in every way.”   Ephesians 2:8–10 “For it is by grace you have been saved, through faith – and this not from yourselves, it is the gift of God – not by works, so that no one can boast. For we are God‘s workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.“   Ephesians 2:13 “But now in Christ Jesus you who once were far away have been brought near through the blood of Christ.“   Philippians 1:6 “being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.”   *Transcription*   Music: (0:00 – 0:09)   Laura Dugger: (0:10 - 2:05) Welcome to The Savvy Sauce, where we have practical chats for intentional living. I'm your host, Laura Dugger, and I'm so glad you're here. I want to say a huge thank you to today's sponsors for this episode, Chick-fil-A East Peoria and Savvy Sauce Charities.   Are you interested in a free college education for you or someone you know? Stay tuned for details coming later in this episode from today's sponsor, Chick-fil-A East Peoria. You can also visit their website today at https://www.chick-fil-a.com/locations/il/east-peoria.   If you've been with us long, you know this podcast is only one piece of our nonprofit, which is the Savvy Sauce Charities. Don't miss out on our other resources. We have questions and content to inspire you to have your own practical chats for intentional living.   And I also hope you don't miss out on the opportunity to financially support us through your tax-deductible donations. All this information can be found on our recently updated website, thesavvysauce.com.   Jon and Jolene Rocke are my local friends and my guests for today. They work side by side at Peoria Rescue Ministries, and they have so many lovely gifts of leadership and hospitality and teaching. But the topic we're going to focus on today is marriage. From the first time we met, Mark and I adored them so much and really appreciated their sweet bond with one another. And I'm so thrilled to get to introduce you to them today.   Here's our chat. Welcome to The Savvy Sauce, Jon and Jolene.   Jon Rocke: (2:05 - 2:06) We're so happy to be here, Laura. Thanks so much for having us.   Laura Dugger: (2:07 - 2:43) Well, it's truly my pleasure. And will the two of you just start by giving us a little background on how you came to know Christ as your personal Lord and Savior?   Jolene Rocke: (2:07 - 2:43) Yeah, I grew up in the Chicago area in a suburb and in a Christian home. So, I was very thankful to know about God. And I came to know Him as my personal Savior at 15. And so, then I really had a complete change. And from then on, I have just followed Him as close as I can. So very thankful for Jesus.   Jon Rocke: (2:44 - 2:59) Yeah, and I was actually 15 as well. Became overwhelmed with my sin at 15 and knew that I did not know Christ. And so, since then, a very imperfect following, but glad to be part of the family.   Laura Dugger: (3:00 - 3:15) Well, and that's awesome that both of you were 15 and never knew that piece of your story. But I'm assuming you were living in different places. So then how did the two of you meet and fall in love?   Jolene Rocke: (3:15 - 4:40) That is such a funny story. Because I, along with a friend of mine from Elgin, jumped on a Morton bus going to Morris, Minnesota. And they picked us up in Rockford. And we got on the bus, went to the same youth gathering for our church denomination. And on the way home from that weekend, we sat on the bus the whole way home and talked.   And Jon had what was so interesting to me, a study Bible. And I had never seen a study Bible in my life. And so, he showed me what an open Bible was with notes at the bottom. And because I came to Christ at 15 and started Bible study on my own with just a spiral notebook, a pen, and my Bible, I was fascinated by this Bible.   And I heard from Morton girls that he carried his Bible everywhere. So, he was kind of different than the rest of the guys. And I told them that's the kind of guy I was looking for. And then to top it all off, he had a guitar. And he sang John Denver songs to me. So, Sunshine on My Shoulders, I think, really made me happy.   Laura Dugger: (4:40 - 4:45) Just knowing your family music is such a big part of worship. Yeah. That's part of what wooed you, too.   Jon Rocke: (4:40 - 5:35) Yeah. Part of the crazy story is that it's a long trip. It's like a 12-hour trip. And so, we left Morton at like 5 in the morning. And so, I'm sleeping on the floor. And we picked these girls up. And I wake up, and I'm like, “Oh, an angel just got on the bus.” That's what I thought. And she was like, she didn't really have anything to do with me the whole weekend till the way home.   But we have a lot of fun with that story. And so that was the beginning. I think I sent flowers the next day. And we began, actually, a very long-distance, over-the-phone relationship, getting to know each other. And we actually went through, I think, the Book of Romans together over the course of, I guess, a year. And then got married. And we were pretty young.   Jolene Rocke: (5:36 - 6:47) Yeah. We met when Jon was just 16. And then two weeks after his 18th birthday, we got married. And I'm a year older. So, it was very young. But we are so thankful because we're going to celebrate 44 years of marriage here.   So, God knit us together, I think, through the fact that we were both really pursuing the Lord individually. And then we were so happy to find somebody like that. I thought I was headed to be a missionary in Africa at the time I met him. And he was, like, searching, too. But both all out pursuit of Christ. And so, I think that's what knit our hearts together. And it didn't hurt that he sent flowers the next day.   Laura Dugger: (6:47 - 7:15) It was a wise move. But I love it because the two of you have really grown up together. Totally. You've been meeting as teens. When you reflect back, what are you so thankful that you did in every season of marriage, from newlyweds to now empty nesters, that you're getting to see the payoff now in the present?   Jon Rocke: (6:49 - 8:10) Yeah, I think sometimes you are intentional. And we've tried to be intentional. But I think sometimes God brings circumstances into your life that sort of force something. So not only were we young when we got married, but nine months after we got married, yeah, we had Janelle, our oldest daughter.   And so, we had to realize we still needed time together. And we had a little baby. It began, I think, an intentional course for us to carve out time. So, you know, we put our kids to bed early. It was a big deal for us as parents that we had our time after they went to bed because we didn't get a whole lot of time.   And other little silly things, the kids didn't get to sit in between us at church. That was the rule. You can sit on either side of mom and dad, but you can't sit in between us. And so that was just, you know, again, a little thing that we did. And some things we had to learn. I'm more of a night person. Jolene's more of a morning person. Part of that, we had to learn at one point, you know, let's make sure we prioritize going to bed together. Just so, again, we had that time. So, there's been all sorts of different steps along the way that we've tried to prioritize each other.   Jolene Rocke: (8:10 - 9:01) So the two words that come to my mind with regard to that are compromise. You're two different people, and you're suddenly thrust together into a home situation. Well, that took compromise on both of our parts. So that's kind of sacrifice, too. That means he doesn't get to stay up until midnight if we want to go to bed together, and I'm going to have to push myself to stay up later just so that we can make a common bedtime.   So, compromise, and then I think the other major thing to me would be communication, because we didn't have a relationship before marriage where we were in the same town and could see each other all the time or go on dates. We didn't have that. So, we had letter writing. This is 43 years ago. So, we had letter writing daily.   Jon Rocke: (9:02 - 9:04) Some of us were daily. He was daily.   Jolene Rocke: (9:05 - 9:11) I wasn't quite as good at letter writing every day, but I was in college by now.   Jon Rocke: (9:11 - 9:13) You were still in high school. Now we know.   Jolene Rocke: (9:14 - 10:15) But I think the communication factor, that actually helped us because, yes, I realize face-to-face dating is a great thing, but to not be able to do that and have nothing but be able to write your day out, what happened during your day, you're learning to tell the other person what happened in your day, how you felt about that, what your dreams, your goals are. So, it started, to me and us, I think a great foundation of communication.   Laura Dugger: (10:15 - 10:30) And is it Song of Songs, I believe, 5:16, where part of it says, “This is my lover, this is my friend,” and that's what I'm hearing, is that you were really deepening your friendship in those early years and that from witnessing your lives, it seems that has only continued.   Jolene Rocke: (10:30 - 10:35) Yeah, exactly. We are so thankful. It's a very different story than most people, but we're so thankful.   Jon Rocke: (10:16 - 10:39) I think also, for us, it was Genesis 2 in the sense that you need to leave everything else and cleave together. We were young. It's hard to believe. When we look back, we think about our kids and our grandkids and would we want that for them, and yet I don't think we'd trade it for the world.   Laura Dugger: (10:40 - 10:52) I love that. And what encouragement do you have for others then who are also wanting to build a foundation of remaining connected and intimate in all the aspects of their own marriage?   Jon Rocke: (10:53 - 12:07) That's one of those things about being intentional. Matthew 19:6, where Christ repeats that adage from Genesis 2, that God created them male and female, they need to leave mother and father and cleave together, but then he adds this, “and no one should tear that apart.” And we often think about that, I think, as other people tearing that apart, and that's true.   But the same goes, we can tear ourselves apart if we're not going to make sure everything else, all other distractions, because they're going to continually come, right? And again, we had kids so early that I think we knew we had to carve that time out, because if we wouldn't have, I'm not sure how that would have worked. We would have been so consumed early. But career, we've just known that we've had to say, if we don't make sure that we're the priority, it's so easy to get lost in all the other things of life that are not bad. Kids are not bad, they're great. And your careers and your work, that's all good. But it can be the enemy of great in a marriage.   Jolene Rocke: (12:07 - 12:32) Yeah, we talked about the fact that this is how we started all those years ago. But a pursuit of God individually actually enhances a pursuit of God together. I'm still in the Word individually. Jon's still in the Word individually. But we also then read and pray together every night. So just this pursuit of God.   Jon Rocke: (12:32 - 13:06) But that wasn't something we did from day one either. I mean, that was a learned scenario where one time we were just kind of convicted of the fact that together we're not taking time to pray and read together. And so, then we just made that part of routine at night. So then again, that made us say we're going to go to bed together. Because if we didn't, then we didn't have that time. That opportunity to pray together and read together has just become a connection point that we wouldn't want to trade.   Laura Dugger: (13:07 - 13:55) I think that's encouraging in so many ways because you've grown into this. And I think for anyone just starting out, it's so helpful to see you didn't let excuses get in the way. It reminds me of a supervisor in college who said, “If you want something done, give it to a busy person.” And I think in a unique way with you two being launched into parenthood nine months after you were married, you didn't have the luxury of being frivolous with your time. And you chose intentionality. And it seems like God really has blessed that and honored it.   Jolene Rocke: (13:55 - 14:05) Yeah and continued it to this day. You're very right. We continue to be busy. And that's still the struggle to combat that with intentional time together. So definitely.   Jon Rocke: (13:55 - 14:31) You talk about seasons in our lives. So, I had to have a hip replacement. So, from like 23 till I had that at 50, I couldn't take long walks. But now we get to walk together, which is a huge privilege. And so, I always think about it. I'm not into exercise to exercise, but I'm into being together. And exercise is a thing we can do together. The other thing we did in our, I guess it was on our 25th. We got a tandem bike. And we love doing our tandem bike.   Jolene Rocke: (14:31 - 16:21) But he wanted a tandem bike right when we got married. And I kept saying, no, I didn't really want to sit on the back and have no control. And not be able to see when I thought I should break or when I wanted to turn.   So, this is something that I often encourage women that are moving into the emptiness season of life. I was driving to church alone. And the Lord really impressed on me that the extreme lavish amount of love that as a homemaker I gave to my children who were now gone, I needed to transfer that to my husband.   I've always loved Jon first and best. But I needed to take even the time commitment. What could I do to show Jon I loved him lavishly the way I tried to my children? So that was a time thing for me. And it was like get a tandem bike. So, I was willing then to get the tandem and sit in the back. And you really do; you're called the stoker. You really do work in the back. You don't just sit there. You work. But I no longer had the control of that. And I am learning to see butterflies land on corn stalks. And I actually love our tandem bike. But God had to grow me. And that was part of my several gifts to him in emptiness period that has helped us keep a strong marriage, I think.   Laura Dugger: (16:21 - 16:30) And isn't that interesting how there's a gift in it for you? Like you offer this sacrifice and yet he's teaching you new things.   Jon Rocke: (16:21 - 16:22) I love it, yeah.   Laura Dugger: (16:23 - 16:45) What would you two say is the biggest personality difference that you've recognized in your own marriage?   Jolene Rocke: (16:45 - 17:22) We just had a personality test yesterday. We have an executive team leadership at Peoria Rescue Ministries, and we had to do personality tests again. And that always is quite glaring to see how different we are. So, we're on two ends of the spectrum. But we can encourage any marriage that that can work and actually maybe be in your favor as long as you work hard at it. So, it just takes work and communication to say, you're very logical thinking, I'm very emotional, so how do we come together then in situations where I'm flustered and he's calm because he at times looks as if you don't care.   Jon Rocke: (17:22 - 17:53) Right, yeah, it can be that. You're highly relational. I'm definitely more process. And I think you're going to learn quickly, especially if you have kids, that all your kids are going to have different personalities. That's the weirdest thing, right? They all grew up in the same home and they're all just completely different. And so being able to help them understand kind of a little bit who they are and how that works has been a good thing that we're not the same.   Jolene Rocke: (17:53 - 20:01) God didn't make one good and one bad. He made all of us different, all in His image, to His glory. We all bring value to the family, and we both bring value to one another as helpmates because I'm able to sharpen Jon in areas that are blind spots for him. He's able to totally sharpen me and calm me in blind spots that are mine. So, I think in a marriage, it's just actually, it's been helpful. Differences are good.   Laura Dugger: (20:01 - 20:25) Oh, I love that. Differences are good. It sounds like God sanctified even your views of that. And so, getting really practical, when was a time when your differences were working against each other or caused conflict? And then how, through maturing and more time together, how do you celebrate and even lean into and appreciate those differences?   Jolene Rocke: (20:25 - 21:00) Well, one thing for sure is we had what we call our valley, where we learned that Psalm 23 wasn't just a funeral psalm, but it's a life psalm, and it's a way of life psalm. So, at that time, I had three family members pass away, and Jon had his family business go down. So, we watched our personalities within that in handling loss and grief. So, here's the optimist really down, and here's realist trying to be cheerleader and be up.   And so actually God did it, and we know without a doubt that God can work beyond personalities and bring you to a point where you can actually support one another well. But there again, it's got to be intentional. It's got to be me saying, we need to sit down now and have a meeting, talk about how you're feeling, whether you want to talk about feelings or not, because I need to know where you're at so that I can help you best.   Jon Rocke: (20:01 - 21:20) Yeah, and on a practical level during that time, I found myself not communicating some of what I thought was either scary or just the long drag of it. And so that was a potential way for us to disconnect because all of this is swirling from at least our livelihood standpoint, swirling in my head, and I'm not going to want to share that. And yet we realized we had to, but then those are not always easy things because Jolene, like most ladies, likes security as an important thing, right? Of just knowing what's going to happen.   In the end, it did make us really, again, Joe mentioned Psalm 23, and if he is our shepherd, what else could we want? We both had to end up clinging to that because our security was gone. Part of our sense of who we were, and particularly me in a family business for three generations, was gone. And so, we certainly had to make sure that our tendencies, like in communication, those kinds of things, we had to work through those during that time.   Laura Dugger: (21:21 - 21:30) Thank you for sharing that. I think that's very relatable to hear about the ups and the downs. And so, do you have any specific stories of a time when you were both in your strengths, and even though they were very different, they worked well together?   Jolene Rocke: (21:30 - 23:12) Yeah, I think that it's the learning what your strengths are that you may not know that God gives you at the time, and that's his grace. So, at the time, for all those years previous to the valley, Jon was the one that pushed me to communicate, and shutting down was not an option, which is what I wanted to do. So, I'd rather just not talk about it and go to bed. And he would push, push, push me to keep communicating, and that we would work through everything before the sun went down, as the Bible says.   Well, in the valley, it was Jon that was shutting down. And suddenly, you know, I had to be the one to push communication. So, this is something I heard on a sermon. A personality is not an excuse for sin. So that just means that I can't say, well, I'm not comfortable in conflict, so I'm not going to communicate and I'm going to shut down. No, you need to push yourself, ask the Lord for help, and go as his helpmate and say, you have to talk about it, you have to tell me, how are you doing? How are you feeling? So, I feel like it's just, it was such a beautiful valley when we look back now.   Laura Dugger: (23:12 - 23:25) Another previous guest had said she noticed when she was in the valley, that's when you're closest to the living water.   Jon Rocke: (23:13 - 24:41) Oh, absolutely. For sure. That's how creeks run, through valleys. Yeah. And I think our parenting, it was helpful for us to have both sides of our personality in parenting because I think we could address situations with our kids from different viewpoints and different ways to think about things, and those were helpful things as well.   But we also, during all sorts of the periods of time in our marriage, we had some little things that just reminded us. We had little words. So one was, you know, “we need to swim back.” So, you can often find yourself, because of a season of time or a season with your kids or whatever on the different islands, and we would just say, we got to swim back. And so that was one of our things that we did. And then we also had a, if we went too long, we just realized we weren't intentional about our intimacy of any kind. It was just basically, “Hey, you didn't kiss me today.” And we used to make that, “No, you didn't kiss me today.” And it was just a thing we tried to do to make sure that we had these little things that just kept us reminded. And so, they were really, they were kind of practical, just little code words for us that made a difference and got our minds back to where it needed to be.   Jolene Rocke: (24:41 - 24:50) Yeah, and in the busyness, that's easy to remember those little swing thoughts.   Laura Dugger: (24:50 - 30:17) Swim back. And now a brief message from our sponsor.   Did you know you can go to college tuition free just by being a team member at Chick-fil-A East Peoria? Yes, you heard that right. Free college education. All Chick-fil-A East Peoria team members in good standing are immediately eligible for a free college education through Point University. Point University is a fully accredited private Christian college located in West Point, Georgia. 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We ask that you also will share by sharing financially, sharing the Savvy Sauce podcast episodes, and sharing a five-star rating and review. You can also share any of our social media posts on Instagram or Facebook. We are grateful for all of it and we just love partnering together with you.   Now, back to the show. What encouragement do you have for healthy communication and healthy conflict resolution in marriage?   Jon Rocke: (30:19 - 31:31) God's grace. It's going to have to take time. You have to find that time together. So, I think it's all about prioritizing that time. I don't necessarily like conflict, but I know in our marriage you can't avoid it. And so, we just had to work through it right away. And so, I would say don't let time simmer conflict because that usually never makes it better.   Certainly, there's a sense of if there's something that's really emotional and maybe you need some space. My problem is I often don't give Jolene that space and that's hard on her, it really is, and sometimes not fair. But in the same vein, for me it felt like I didn't care if I just said, “Well, go ahead and be angry or be whatever or be upset about this or just let's not deal with it.” And she was gracious in pressing in and doing that. But I think don't let time go, just deal with it.   Jolene Rocke: (31:32 - 33:26) And two, the encouragement I think of is that Jon and I tell each other everything, every little thing. And we are very aware of couples that don't. And when Jon was holding back for me in that valley time, I really noticed it and I felt pretty alone. So, if you're always telling each other everything, there should be no secrets. So that just means there might be conflict then. If you're going to tell each other everything, then there might be conflict and you need to be prepared for that.   But that's better than me not saying anything. I sometimes say it's like a teapot, you're simmering or you're spouting. What's the perfect in the middle balance? It's really important to not simmer because you will spout eventually and then that's a harder conflict than if you just kept talking, kept telling every little thing. And so, we do tell each other every little thing.   Laura Dugger: (33:26 - 33:40) Well, and to go with that metaphor, if you have a release valve where that hot air can escape, it sounds like your communication has been that where you can get the water temperature back to a healthy place in the relationship.   Jolene Rocke: (33:40 - 33:55) Yeah, yes. And that takes work. So, I mean, honestly, what encouragement? Don't give up. Just keep going because it's worth it.   Laura Dugger: (33:55 - 34:10) Well, and I'm thinking back. Okay, so you had three kids. They're somewhat close together and you were young. So those years when all of your children were in the home, even elementary school age, that timeframe, what did that look like for communication? How did you still make sure you connected every day?   Jon Rocke: (33:26 - 34:31) Well, then throw in, we went to college after we had kids, which was actually, again, just God's grace and gift to us that we were able to leave town, leave the family business for a while, didn't think we were going to be involved in family business, went out to Indiana, went to school, and we didn't have anybody else but ourselves. And so that, again, was just his gift to us as young. We went in 1980, so that was two years after we were married. So, we already had Janelle at that point, and then Jamie came along soon after. And so, I had school but had to work to support. Jolene had to work and she was mom to two little ones. And so, again, I think it was just those times of making sure that we said nothing else can get in the way of us. Again, another phrase that we just had was, you know, we can get through anything together and nothing apart.   Jolene Rocke: (34:32 - 35:21) And that's not a flippant statement for us. That means we're trying and we're going to find the intentional time, put them to bed early, and make sure on weekends we're connecting well. And that meant sometimes driving with our kids. We'd go on drives. But that's Jon and I being able to talk. And then if they're goofing off in the back seat, it's okay. It's just fine because we actually are having talk time. Drive time has always been great communication time for us.   Laura Dugger: (35:21 - 35:35) That's really helpful, I think, for parents in any season. And you're talking about God's grace. So how has grace, and even forgiveness, benefited your relationship?   Jolene Rocke: (35:35 - 35:40) It's everything to our relationship.   Jon Rocke: (35:22 - 37:12) It's the only thing in everything. The parable of the unjust steward in Matthew 18 and just this idea that if you catch the enormity of your sin, then you can forgive others. And so that has been, I think, an important part of what we do because I love that whole story. Peter is asking that question, “How many times do I have to forgive somebody?” And if you think about a marriage context, well, that's a great question because my guess is it's going to be thousands upon thousands of times for whatever little or big things they are. And he's kind of like loading up. I feel that he's getting ready to say, “I've already forgiven this person six times. So, is it seven? And then after that, there's no more?” And the whole point of that is, oh, you really want to keep numbers, Peter? Here's the numbers. You've been forgiven zillions. And so, what's the little trifle amount that you're not going to forgive? And so, I'm thankful that Jolene is gracious because she's had to forgive me and continues to. We're still learning in a new season of life where now we get to work together, which to me is a really great joy. But it's also a different reality where we have a lot of work talk. Well, that's great. And we love that. But that can't dominate everything either. And so that's another one of those things that we have to figure out how to carve out our time away from work. Even though we enjoy working together and it's really fun, it's a new thing. That can't get in the way of us either.   Jolene Rocke: (37:13 - 40:14) There's got to be grace on both parts that now as I look at him as a boss also. And my husband, you know, I need to give a lot of grace to realize he's working within a momentum around a team and a leadership. But then as he comes home, and I'm very fully aware now of what a hat change that means for a man. That means that he's taking off his hat now and becoming my husband at home. And so, it's grace on both sides as he sees me working even under him or with him as a team. But it's a lot of grace and forgiveness over the years because in the early years as you're raising children, there might be unmet expectations is something I wrote down because I feel like as I think back to this pursuer of God and who I married and I remember those early years thinking, well, wow, he's not leading in devotions in the family. And I'm kind of struggling to find, I need to, as the mom then, pick that up and make sure we're doing with the children some family devotions. Well, that can create controversy. It can be that I would be upset, but I needed to forgive him for the fact that he didn't mean to do that and abdicate that responsibility. He just didn't know. And so, there's so much about being graceful as a wife to say, okay, I understand. That wasn't maybe how you were raised, or you didn't see that modeled in the home. But this is what I would desire for our family. And so, you just keep working and you keep forgiving because we've been forgiven so much, as Jon said. So, we know that. And I think the other key thing then with forgiveness becomes no record keeping, just as love is in 1 Corinthians 13. It doesn't keep the record of wrongs. I don't need to sit around with my time and in my brain and think about how much I've forgiven Jon. I need to think about the fact that God's forgiven so much in me, and he has to forgive me all the time. So, you're on this equal footing with forgiveness rather than trying to harbor a record of wrongs.   Laura Dugger: (40:14 - 40:40) Well, and I think you bring up examples for how it works in our families as well with children. And so, it's clear you two have such a solid marriage and you also have a thriving relationship with your adult children and your grandchildren and all their families. So, I think you just have a lot that you could teach us about raising a family as well. What are you so thankful that you did when your kids were living at home that you're now getting to see the payoff as they're adults?   Jon Rocke: (40:16 - 41:43) We literally grew up with our kids. So sorry for our kids that they had to, you know, grow up with their mom and dad. But that's been a lot of fun too because we did a lot of play. Again, these are just little things for us, these little words. So, as the kids were young, we used to, something that bothered them is I would tell them pretty plainly that I love mom most. And so, kids will always try to drive a wedge between mom and dad. That's just part of the fallen nature of kids. And so, we really communicated early. Our kids will tell you that was a hard lesson for them to learn that they didn't quite understand at that age, right? But they've really come to appreciate that in their own marriages. And then the other thing that we said was we choose you second. So, they knew we choose each other first because you're going to be gone someday and mom's not. And so, but we will always choose you second. So, friends were not a higher priority or social or hobby or anything. You know, the kids were always knew they were second. And so our kids are scattered all across, although we have Jamie and Jonathan here, one family here in Morton that we love to live life with. The others are gone, but I think we're still close in a lot of ways from that.   Jolene Rocke: (41:45 - 45:27) Yeah, I think we're a close family because we have stuck together through not just the ups, but the downs, but we're fun loving. Jon and I like games. We like to do stuff, and we like to go places. We prioritized vacation when they were little so that we were all together in an intentional environment that was away from home. And so, we were together, they enjoyed going to Florida every year and it was always what we called just happenstances that were so adverse. It wasn't your ideal. And so, we did not have ideal things happen on any trip, actually, that we go on. So, what we decided to call them is adventures. So, we intentionally took adverse situations, whether that's a flat tire, going to Florida with all the kids and it's the middle of the night and we're all sitting at a gas station on the curb waiting for the next tire to get fixed. It's just, we just always called them adventures and I'm not sorry for that. That's something our kids are passing on to their kids when things happen. Our son in particular, Jordan, his family seems to have a lot of adventures, like Jon and I have had. And that's what they call them to their children. So, I'm not sorry for the word adventure. Jon taught me a saying that he used to say, you love your children, even if you don't like them or you will lose them. And that was really important in the teenage years. When one of our children was struggling in junior high, I knew even if I didn't like the way this one was acting, I needed to just keep loving them as scripture says, right? Not if they're perfect, but all the time. And so, we didn't lose her through that time, I think because there was so much intentional loving beyond the liking. The other thing that I would just mention with that to encourage any, any mom or dad, I picked up the book, The Five Love Languages by Gary Chapman and had this daughter read it with me so that we can learn, how do we love each other? Well, through this time when it feels like we don't really like each other that well. So, well, wow. I had no idea. It was physical touch for you. And I, I thought it was the acts of service. And you would notice that I picked up your room because I knew you had a hard day in a test at school. Well, there was never any knowledge or awareness that I did that for her. But whenever I put my arms around her and gave her a giant hug and wouldn't let her go until she melted in my arms, I realized, yes, that's what she, that's how I can love her best.   Laura Dugger: (45:27 - 45:50) That is awesome to hear that story. It is helpful to have actionable things that we can replicate. And so, I am going to link in the show notes to a few of our episodes that may be beneficial. If people want to take that concept a step further, Dr. Gary Chapman has been a previous guest. I'll link to those. And then also Katie Mueller talked about traveling with your family and the lessons that the Lord teaches his children about traveling in the Bible and how that applies to us. That's great. So, if you're willing, will you share anything more about the honeymoon? I'm so curious now.   Jon Rocke: (45:27 - 46:35) We will. I feel like we're taking too much time here.   Jolene Rocke: (46:35 - 46:36) I don't know, but well, we knew that this was setting the tone for marriage as far as adventures.   Jon Rocke: (46:36 - 46:37) But well, the very first off we, we got on a plane. So, we got married on a Sunday and we were flying out down to Florida on Sunday night. We got to Atlanta where we were supposed to connect to another plane. We were supposed to go to Fort Myers, Florida and there had been a storm and, and they were rushing to get us on the right flights or to get us to the next flight. And they put us on the wrong plane. You know, this was back in the day where that could happen. Couldn't happen today, but put us on the wrong plane. We ended up in Melbourne, Florida at midnight last flight of the night. You know, we're newlyweds. We're supposed to be, you know, on our honeymoon. They put us up at a Holiday Inn Express with the crew and said, you know, we'll get you out a flight. You have to be up at 4 a.m. And so, you know, I was, our first night was not necessarily what you would, you know, call the most romantic night that we could have. And then do you want to tell the second story of our honeymoon?   Jolene Rocke: (46:36 - 46:37) The canoe trip.   Jon Rocke: (46:37 - 46:37) Yeah.   Jolene Rocke: (46:37 - 47:28) The canoe trip is, I have such bad allergies to many things. And so, Jon knew that because we tried to go horseback riding and I thought I'd be okay because it was outdoors, but the dander on the horse made me just blow up into a big ball on my face. And so, he realized how much I have a problem with allergies, but we decided to go canoeing in a very narrow mangrove swamp. That was really depleted in, in its depth that day. And so, we were canoeing along, but we, we got into the side of the mangrove trees and out came a Hornets, Hornets out of this giant nest and stung me all over my back.   Jon Rocke: (47:28 - 47:50) And so Jon went into, I'm like thinking that my six day, you know, marriage is over. My wife, who's so allergic, we're half hour out on our journey and I'm, she's like going to die on the spot. Cause I figured if she's so allergic to animals, then this many, you know, bee stings or wasp stings, she's, you know, she's dead.   Jolene Rocke: (47:52 - 48:12) So he jumps, jumps out. Yeah. First, the truth is he took my top off and started taking mud from the bottom of the creek and, just plasters me with mud on my back. And then he jumps out of the canoe and starts running the, the canoe. Cause it was pretty shallow.   Jon Rocke: (48:12 - 48:31) I decided it was going to be quicker to get her back in time. I figured I had about 30 minutes, you know, to, to try to get her to some medical attention. And so, yeah, so I'm running the canoe back instead of paddling it. Cause I knew I could get faster. Well, then I cut my foot on a shoal and we're a mess.   Jolene Rocke: (48:31 - 48:37) I mean, he had it. What? Like six-inch stitches. So, we ended up in the ER here.   Jon Rocke: (48:37 - 48:38) Yeah.   Jolene Rocke: (48:38 - 48:52) Both of us with me, with stings, Jon, with a cut. And, and that was just the start of the honeymoon that we called a giant adventure adventure since it wasn't great.   Jon Rocke: (48:52 - 48:55) It's been a 44-year adventure.   Laura Dugger: (48:55 - 49:15) You did start with quite the adventure. I love that. And I think the husbands' listening will appreciate, of course you took their top off first.   Jon Rocke: (49:03 - 49:04) That's right.   Jolene Rocke: (49:05 - 49:07) It was a little embarrassing.   Jon Rocke: (49:08 - 49:10) It was a good thing. Nobody else.   Jolene Rocke: (49:10 - 49:15) Nobody else.   Laura Dugger: (49:15 - 49:25) Sorry. I had to tease on that part, but through various seasons, how did you prioritize one another above your kids, your career and your own families of origin?   Jon Rocke: (49:25 - 50:35) We just knew we had to have time. So, a couple of things. I mean, we had a fortunate built in mechanism too, to take trips together. So, within our family business, we had conferences and such that we had to attend. And so, we made that a priority that we were going to do those together. I wasn't going to just go by myself. And so, a couple of times a year, and now that we're working together, it can feel like life blurs between everything. So, while we're at home, we're still talking about work and we're still dealing with ministry. And the other thing is with our kids away, a lot of our trip time is spent with our kids. So, we have to make that, that's gotta be a priority, but we realized we still need just our time away. and when we got, we went down to Florida and we just said, okay, no work talk for these five days, you know, no work talk. And it was pretty fun because most of the time Jolene broke that rule. And I would say, wait a minute, no work talk.   Jolene Rocke: (50:36 - 50:36) It's true.   Jon Rocke: (50:37 - 51:09) It's very true. But those, so trips were a big thing for us, and they don't have to be a big deal trip, but a weekend away to break the routine. You know, the example of that was, that's why God created festivals and holidays were to break routine and to have a stop in our everyday lives. And so, he knew we needed that to reconnect with him. Well, we know we need that in our marriages is to break the routine.   Jolene Rocke: (51:10 - 52:17) Very intentionally. Jon was wise enough to know we needed that as even as young as he was. Can you imagine the volumes of love that that spoke to me, that he wanted me to go with him on the trips. So that meant so much to me. And it still does today because he always wants me to go with him. And then I, I just have over the years, like when the kids were at home, that was days of rest for me when he was in meetings. But as I started growing too, as a person and not needing as much rest, I also would go into all the meetings because I liked the learning. But even as we went through college, like I just was always a part of the learning. And, and I liked that, but Jon included me. That said a lot to me.   Laura Dugger: (52:18 - 52:25) And I love your companionship, how you prioritize that. What advice do you have for all of us married couples as we seek to grow as one rather than start to grow parallel or even worse, start to grow apart from one another?   Jon Rocke: (52:18 - 52:47) Yeah, I think find things to do together. That's part of how even the biking, the tandem thing came about. Cause if we went out on bikes on our individual bikes, then I'm like, I'm wanting to run ahead. Well, you know, and then, and she's like, you know, you're not getting very much exercise or whatever the case may be. But then on a tandem, we could accomplish everything together. And so, finding some of those things.   Jolene Rocke: (52:47 - 54:56) So there's seasons of time when you're raising your children, like that, Jon was biking by himself and with some other men in a fast pace for extreme exercise. And I was doing my thing. And so, I'm not saying that hobbies apart from one another are negative, but for us, they've been mostly together. And so that just means that even there was a period that yes, Jon would go out golfing, not in excess, but when our kids were around and little, I think I was communicating even in that, that you don't just go off golfing every Saturday and leave your wife with the kids on a Saturday because you now that's your day off work. No, it's, we never get a day off work. So, you need to kick in at home too. So, there was this balance, I think is a really good word for how do you, how do you do like even individual hobbies and exercise even, but then mostly we're always trying to figure out how we can do things together. So, taking a back seat, literally on a tandem bike and knowing that that was going to help our marriage to be together. I also said recently now in a decade ago, I will learn how to golf. And so that, that just meant, again, I have no, no interest that much in golfing. I thought I loved riding the car around and being outside, but now it's like, yes, I will learn to golf if that means that that's another hobby and a sport and an activity that we can do together. So, we started a Friday night golf time, just Jon and I, it's a date night of golf and Dairy Queen supper. We call it Dairy Queen supper because we just don't eat supper, but we eat Dairy Queen after we go. So there again, there's just like, what are, what can we do together? And we're still doing date nights because it's just, we actually are really good friends still.   Jon Rocke: (54:57 - 55:51) Well, I think like I say, every season has been different for us. There was a time where kids were intense and Joe was a phenomenal mom and, was totally engaged in that. And you're in your career phase too. And so, all those things are competing. Well, then we've come back in the last five years and now we work together. So that's a different whole different dynamic. And so that's why we needed, you know, yeah, we need a golf and Dairy Queen night because we just need to get away from the intensity of our work relationship, you know, and take that break on our tandems. We usually ride for breakfast. So, most things have to do with food. It's not about exercise. It's about how to eat. So that's kind of just part of what we do.   Laura Dugger: (55:51 - 56:19) I love it though. That's an interest for all people. It's something that we have to do multiple times a day. Well, what do you want to leave us with? Whether it's a challenge or scripture, it can be anything, but how would you like to wind down our time together today?   Jolene Rocke: (56:19 - 56:30) I'm going to just say to encourage everyone. Our marriage has taken compromise and it's taken communication and it pays off in the end.   Jon Rocke: (56:19 - 57:11) You know, Ephesians 5 is really an important understanding that it's submitting to each other. The idea of wives submit to your husband, you're not catching the whole picture of that. If that's what your focus is, because it's husband loves you, love your wives as Christ loved the church. And so, and it starts the whole section off with submit to one another. And so, we have to be just intentional and committed. One of my favorite sayings is from Augustine, who says, when he was in prayer one time says to God, “Command what you will, but give what you command.” And so, when I think about our marriage, that's what grace is all about. Yes, it takes intentionality and commitment, but that only comes by his grace.   Jolene Rocke: (57:11 - 57:55) And one other thing that I thought of is that we always taught our kids to remember whose they are. And that just means that if you do that within a marriage too, and you're remembering that you're the Lord's, you're made in his image, then you relate and you will love the other one better. Even as you know your identity in Christ first, you will love your mate better.   Laura Dugger: (57:55 - 58:05) Amen. And you too may know we're called The Savvy Sauce because savvy is synonymous with practical knowledge. And so, as my final question for both of you today, what is your savvy sauce?   Jon Rocke: (57:56 - 58:07) You know, I just say submission is a good thing. It's not associated that way, but in a marriage it's such a good thing.   Jolene Rocke: (58:08 - 59:13) So that's both submitting to each other, not just the wife being clamped down. But our savvy sauce would be that sacrifice and submission are good things. They're not bad words. So, in our experience, a savvy sauce for our 44-year-old marriage is that sacrifice and submission have been very good things on both of our parts.   Laura Dugger: (59:13 - 59:20) Well, you clearly live this out, and you've been great role models to Mark and to me and our family. You love one another with such an intensity, and you love your Lord that way, and you love your children that way in your community. And I just see the way that He's had this ripple out from being intentional in the most key important parts of life, and that He's really blessed you in that, but He's also blessed all of us around you. So, thank you for sharing your journey with us. Thank you so much for being my guest.   Jolene Rocke: (59:20 - 59:22) It's been so great to be here with you. Thanks for asking, Laura.   Jon Rocke: (59:13 - 59:27) Yeah, it's been a privilege for us just to take the time to reflect again and realize the challenges, but really just celebrate what God has done through His grace in us and our marriage. So, thanks.   Laura Dugger: (59:27 - 1:03:10) One more thing before you go, have you heard the term gospel before? It simply means good news. And I want to share the best news with you, but it starts with the bad news.   Every single one of us were born sinners, but Christ desires to rescue us from our sin, which is something we cannot do for ourselves. This means there's absolutely no chance we can make it to heaven on our own. So, for you and for me, it means we deserve death, and we can never pay back the sacrifice we owe to be saved.   We need a savior, but God loved us so much. He made a way for his only son to willingly die in our place as the perfect substitute. This gives us hope of life forever in right relationship with him.   That is good news. Jesus lived the perfect life. We could never live and died in our place for our sin.   This was God's plan to make a way to reconcile with us so that God can look at us and see Jesus. We can be covered and justified through the work Jesus finished. If we choose to receive what he has done for us, Romans 10:9 says, “that if you confess with your mouth, Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved.”   So, you pray with me now. Heavenly father, thank you for sending Jesus to take our place. I pray someone today right now is touched and chooses to turn their life over to you.   Will you clearly guide them and help them take their next step in faith to declare you as Lord of their life? We trust you to work and change lives now for eternity. In Jesus name we pray.   Amen. If you prayed that prayer, you are declaring him for me. So, me for him, you get the opportunity to live your life for him.   And at this podcast, we're called The Savvy Sauce for a reason. We want to give you practical tools to implement the knowledge you have learned. So, you're ready to get started.   First, tell someone, say it out loud, get a Bible. The first day I made this decision, my parents took me to Barnes and Noble and let me choose my own Bible. I selected the Quest NIV Bible and I love it.   You can start by reading the book of John. Also get connected locally, which just means tell someone who's a part of a church in your community that you made a decision to follow Christ. I'm assuming they will be thrilled to talk with you about further steps such as going to church and getting connected to other believers to encourage you.   We want to celebrate with you too. So, feel free to leave a comment for us here. If you did make a decision to follow Christ, we also have show notes included where you can read scripture that describes this process.   And finally, be encouraged. Luke 15:10 says, “in the same way, I tell you, there is rejoicing in the presence of the angels of God over one sinner who repents.” The heavens are praising with you for your decision today.   And if you've already received this good news, I pray you have someone to share it with. You are loved and I look forward to meeting you here next time.

A sermon by the Rev. Canon George Maxwell on the Third Sunday after the Epiphany (January 25, 2026) at the Episcopal Cathedral of St. Philip, Atlanta

Ancient Swim Set: Total 3300 Warm Up300 swim 6x 125 as 25 scull 75 drill 25 swim 50 easy Main Set 3x 2x 75 as 50 kick 25 swim 4x 25 Variables (build to fast, Fast to easy, all Easy, all Fast) 3x 100 Descend 1-3 to strong pace. 50 easy Kick Set 10x 50 kick (Evens back Dolfin, Odds Choice) Cool Down 100 easy Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

Waubonsie Valley High School principal Jason Stipp talks to the boys swim team with student athletes Zidan Lam, Ryan Oyedijo & Srivardhan Amaravadi.   a WVTV production ©2026

On today's Free Swim we are joined by the typical crew. We get into a discussion of living a simpler life out in the wild and how that simple of life would differ as the simple life lived if we were billionaires. We then get into some good On Or Off The Leash discussions, and recap White Sox Dave's wild behavior at a Steak House in Milwaukee in 2023.You can find every episode of this show on Apple Podcasts, Spotify or YouTube. Prime Members can listen ad-free on Amazon Music. For more, visit barstool.link/thedogwalk

The LAPD’s most famous cold case, the Black Dahlia, has haunted headlines for generations, and a renewed wave of speculation now argues she was killed by the same person who later called himself the Zodiac. In this episode of "Zone 7," Sheryl McCollum is joined by forensic pathologist Dr. Priya Banerjee and forensic psychologist Dr. Joni Johnston to put that theory to the test. They argue Elizabeth Short’s murder reads as intimate and rage-driven, marked by postmortem mutilation and staging, while the Zodiac attacks appear cold and more mission-oriented, closer to an execution than a personal assault. They also clarify the difference between modus operandi and psychological signature, explain why signatures do not just “cool off” over decades, and urge civilians and investigators alike to test assumptions, scrutinize claims, and bring in smarter minds when the facts demand it. Guest Bios: Dr. Priya Banerjee is a board-certified forensic pathologist with extensive experience in death investigation, clinical forensics, and courtroom testimony. A John’s Hopkins graduate, she served for over a decade as Rhode Island’s state medical examiner and now leads a private forensic pathology practice. Dr. Joni Johnston is a forensic psychologist, private investigator, and crime writer. Her work includes prison and parole settings, court-related forensic services, workplace misconduct investigations, parole evaluations for mentally disordered offenders, and expert testimony in criminal and civil cases. About the Host Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including the Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, led to her Emmy Award for "CSI: Atlanta" and induction into the National Law Enforcement Hall of Fame in 2023. Social Links: X: @149Zone7 Facebook: @sheryl.mccollum Instagram: @officialzone7podcast Email: coldcase2004@gmail.com Enjoying Zone 7? Leave a rating and review where you listen to podcasts. Your feedback helps others find the show and supports the mission to educate, engage, and inspire. Preorder Sheryl’s upcoming book, "Swans Don’t Swim in a Sewer: Lessons in Life, Justice, and Joy from a Forensic Scientist," releasing May 2026 from Simon and Schuster. Highlights: • (0:00) Sheryl McCollum frames the Black Dahlia and Zodiac question, and why “same killer” theories require disciplined testing • (1:15) The Zodiac’s moniker, symbols, and ciphers as behavioral evidence through public messaging • (2:45) Dr. Joni Johnston on why the Black Dahlia reads as personal, targeted violence rather than opportunistic killing • (4:15) Modus operandi versus signature behavior, and where true crime narratives often blur the line • (5:45) Antemortem versus postmortem behavior, and how that distinction changes scene interpretation • (7:00) Why signature tends to remain stable over time, even when method or opportunity shifts • (8:00) What autopsy findings and scene details can suggest about intent • (15:00) Facial carving as humiliation, defacement, and control, and what that suggests about motive • (18:15) Tattoo removal and insertion framed as symbolic degradation • (20:15) Escalation narratives and control needs, testing patterns against a “same offender” theory • (27:00) BTK comparison, and why taunting and offender messaging are not unique identifiers • (31:45) Timeline gaps and intent differences as evidence against a single-offender theory • (33:00) Closing quote and final takeaway on evidence, teamwork, and disciplined disagreement See omnystudio.com/listener for privacy information.

Easy Aerobic Swim Set 4000Warm up200 Swim (mix free/back, easy) 200 Pull  (Long Strokes,Relaxed Breathing) 200 Freestyle ( Build last 50) Pre Set12x50 Kick @ 1:00 asOdd Kick With BoardEven Kick on Back or streamlineFocus on steady Aerobic kick Main set 4x500 Freestyle with 20-30 Sec RestSmooth Strong Aerobic pace ( 70-75%)Goal: Even SplitsPull Set5x100 PullFocus on catch, DPS, PostureCool Down 100 Easy Swim100 Easy kick 100 Easy ChoiceYoutube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

-Jake was on the scene (with Swim and friend David) in Evanston for what ended up being more of the same---2 nd half dominance, asthe Huskers outscored the Wildcats in the 2 nd half, 43-29…without much production from Rienk Mast or Jamarques Lawrence-Nebraska's defense was relentless again, and the offense hit 11/26 3-pointers..with Pryce Sandfort going for 22 points and BradenFrager again off the bench scoring 20 points…this team is really, really goodOur Sponsors:* Check out Aura.com: https://aura.com/remove* Check out BetterHelp: https://www.betterhelp.com* Check out Progressive: https://www.progressive.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

-Tomorrow's game is at 3pm on BTN, as the Wildcats look for their first conference win and Nebraska tries to move to 7-0 inconference play and 18-0 overall. The Huskers will be heavy favorites but nothing can be taken for granted-Jake and Swim (and David) will be on the scene and have lots to report back….are they excited for the drive to Evanston?Our Sponsors:* Check out Aura.com: https://aura.com/remove* Check out BetterHelp: https://www.betterhelp.com* Check out Progressive: https://www.progressive.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Razorbills, a cousin to the puffin, nest in colonies on cliffs. Before they lay eggs, Razorbills take part in two unique social behaviors. In one, the Razorbills swim round and round in a tight mass, then dive as one. Next, they surface with heads aligned and bills held open. In another behavior, dozens of birds swim in a line, then zig-zag in a synchronized pattern across the ocean's surface.More info and transcript at BirdNote.org.Want more BirdNote? Subscribe to our weekly newsletter. Sign up for BirdNote+ to get ad-free listening and other perks. BirdNote is a nonprofit. Your tax-deductible gift makes these shows possible.  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

On today's free swim we are joined by Chief, Danny and Dana. We get into one of our favorite hidden gem bars in Chicago that features men's league hockey. We then get into the best urinal situations, Eddie's parking fiasco and more. SUPPORT THE SHOW BlueChew - Get 10% off your first month of BlueChew Gold with code DOGWALK https://BlueChew.com Stella Blue - Get 10% off your first month of BlueChew Gold with code DOGWALK https://BlueChew.com DraftKings - GAMBLING PROBLEM? CALL 1-800-GAMBLER, (800) 327-5050 or visit gamblinghelplinema.org (MA). Call 877-8-HOPENY/text HOPENY (467369) (NY). Please Gamble Responsibly. 888-789-7777/visit ccpg.org (CT), or visit www.mdgamblinghelp.org (MD). 21+ and present in most states. (18+ DC/KY/NH/WY). Void in ONT/OR/NH. Eligibility restrictions apply. On behalf of Boot Hill Casino & Resort (KS). Pass-thru of per wager tax may apply in IL. NO PURCHASE NECESSARY. Open to eligible U.S. residents physically located in an eligible jurisdiction. Void where prohibited. Valid DraftKings Sportsbook account req. 3 sweepstakes: (1) begins 1/11/26 1:00PM ET, ends 11:59PM ET; (2) begins 1/18/26 3:00PM ET, ends 11:59PM ET; (3) begins 1/25/26 3:00PM ET, ends 11:59PM ET (each an Entry Period). Separate opt-ins req. Token valid on live bets on NFL games occurring during each Entry Period. Min. $1 bet. Min. odds -500. Token auto-applied to eligible bets and will be reissued after each use. Each eligible customer receives 1 prize: (i) non-withdrawable Bonus Bet that expires in 7 days, stake removed from payout, or (ii) single-use profit boost token that expires 7 days after issuance, max bet up to $20. 7 days = 168 hours. See Official Rules at sportsbook.draftkings.com/live-millions for entry requirements, free method of entry, odds, and prize details. Sponsored by Crown Gaming Inc. Sponsored by DraftKings.You can find every episode of this show on Apple Podcasts, Spotify or YouTube. Prime Members can listen ad-free on Amazon Music. For more, visit barstool.link/thedogwalk

Human trafficking investigations rarely look like abduction stories, and the biggest failures often start with a single mistake: mislabeling the victim. In this Hall of Fame Series installment of Zone 7, Sheryl McCollum is joined by Maurice Edwards, a 2023 National Law Enforcement Officer Hall of Fame inductee. Together, they clarify what trafficking looks like in the United States, explain why prosecutors and victim advocates belong in the earliest stages of an investigation, and challenge the language and assumptions that can derail a case. Sheryl and Maurice emphasize a victim-first standard: when a child is being bought and sold, the work begins with protection and recovery. Highlights: • (0:00) Sheryl McCollum introduces Maurice Edwards and his career in missing-child and child sex trafficking investigations • (2:15) Maurice’s current role supporting child sex trafficking investigations at the National Center for Missing and Exploited Children • (3:45) What drew Maurice to trafficking work through missing-child cases and pattern recognition • (6:45) The first trafficking case, first convictions, and the task force model that followed • (9:00) Why prosecutors must be embedded early to build cases that survive court • (11:00) Legal precision at the scene, and why Sheryl insists a teamwork mindset makes cases stronger • (13:45) Misconceptions that derail trafficking cases and why language shapes how victims are treated • (18:45) The cases that stay with Maurice: child deaths, coercion, and forced substance abuse tied to exploitation • (21:25) Carrying the work home: Maurice on emotional boundaries and staying steady in child sex-crime investigations • (28:30) Technology’s role in trafficking and the investigative reality of criminals adapting to new tools • (32:15) Practical ways the public can support prevention and a victim-first response • (33:15) The comparison that exposes the double standard in how minors are treated in commercial sex settings • (38:00) Closing reflections on service, humility, and credit not being the goal Guest Bio: Maurice Edwards is a law enforcement leader specializing in child sex-trafficking investigations and missing and endangered child recoveries. He is currently a supervisor with the Child Sex Trafficking Team at the National Center for Missing and Exploited Children, supporting agencies with analytical support, operational planning, training, and investigative awareness. He has received multiple professional honors, including the Polaris Star Award, Florida Intelligence Law Enforcement Officer of the Year, the Frederick Douglass Human Trafficking Award, and 2023 induction into the National Law Enforcement Officer Hall of Fame. Enjoying Zone 7? Leave a rating and review where you listen to podcasts. Your feedback helps others find the show and supports the mission to educate, engage, and inspire. Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including The Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, led to her Emmy Award for CSI: Atlanta and induction into the National Law Enforcement Hall of Fame in 2023. Social Links: • Email: coldcase2004@gmail.com • Twitter: @ColdCaseTips • Facebook: @sheryl.mccollum • Instagram: @officialzone7podcast Preorder Sheryl’s upcoming book, Swans Don’t Swim in a Sewer: Lessons in Life, Justice, and Joy from a Forensic Scientist, releasing May 2026 from Simon and Schuster. https://www.simonandschuster.com/books/Swans-Dont-Swim-in-a-Sewer/Sheryl-Mac-McCollum/9798895652824 See omnystudio.com/listener for privacy information.

Episode 71: Kicking Off 2026 with Sara Keller (Nusenda Credit Union Foundation)We're kicking off 2026 with a powerful conversation about philanthropy, leadership, and community impact.In this episode of The Nonprofit Insider Podcast, Swim sits down with Sara Keller, Executive Director of the Nusenda Credit Union Foundation, to explore how New Mexico's largest credit union has spent the past decade investing deeply in communities across the region.Sara shares her personal journey from nonprofit work in Eastern New Mexico to leading one of the most influential credit union foundations in the Southwest. Along the way, she offers three pieces of advice every nonprofit leader should hear, rooted in humility, service, and a genuine love of community.The conversation also goes behind the scenes of grantmaking at scale. Sara walks listeners through how the Nusenda Foundation distributed $1 million in grants in 2025, what it really takes to review more than 400 grant applications, and how her team approaches relationships with nonprofit partners—even when funding decisions are difficult.Swim and Sara also discuss the Foundation's Community Rewards® program, a unique way Nusenda members can support local nonprofits simply by using their debit card.Learn how everyday transactions can translate into real dollars for organizations doing critical work in New Mexico and beyond.

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elcome to Swim Sets By the PoolIf you're looking for swimming tips, technique advice, and free swim workouts, you're in the right place.In this video, we're talking about where swim speed comes from and how to swim faster. Swimming is hard and we love it. With consistency, good technique, and a bit of variety, you'll get better and you might come to love it as well.Subscribe for more swim workouts, drills, and tips every week!

In Episode #523 of the Grit2Greatness Endurance Podcast, we dive deep into the art of swim mechanics—what they are, why they matter, and how programs like TriDot Pool School can transform your performance. From body position and propulsion to holding form under fatigue, our coaches share actionable insights to help you swim with less effort and more speed. Plus, we've got announcements on upcoming events, the G2G Workout of the Week, and a fun segment: Swim Confessions – Pool Edition! Sponsored by Vespa Power Endurance and TriDot Pool School, this episode is packed with tips to help you train smarter and race stronger.#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunityWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @g2genduranceGet Started with Grit2Greatness -Getting Started with Grit2Greatness - Google FormsCoach Contact Info:April.spilde@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspildeRunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspildeCoach Lauren BrownLauren.brown@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/laurenbrownRunDot Signup - https://app.rundot.com/onboard/sign-up/laurenbrownCoach Rich SoaresRich.soares@tridot.comRich Soares CoachingTriDot Signup - https://app.tridot.com/onboard/sign-up/richsoaresRunDot Signup - https://app.rundot.com/onboard/sign-up/richsoaresGet Gritty Sponsor: Vespa PowerVespa 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 MetabolismUse discount code - 303endurance20

Liz Campbell recaps the Raiders activities from the past week on the Raider Scoreboard. The Raiders Gator’s are on a roll again. Head Coach Doug Davis joins the program and talks about the success of the Swim & Dive teams throughout the years. The Girls Basketball team is ranked 7th in the state behind the […]

Episode Summary: In this episode, we move beyond the common debate of whether technology is "good" or "bad" to explore a more fundamental reality: technology is no longer just a tool we pick up; it is the environment we inhabit. Drawing on the prophetic work of French sociologist Jacques Ellul, Bob explores how we have migrated from a natural wilderness defined by seasons and storms to a "silicon wilderness" defined by algorithms and efficiency. We look at the anxiety of the disconnected screen, the illusion of being a "user," and why the human soul-which thrives on inefficiency and imperfection-truggles to breathe in a system designed for zero error. If we build the house, and the house eventually builds us, what kind of humans are we becoming inside this machine? And where do we find the "glitch" that proves we are still alive? Notable Quotes: "You can put down a hammer. You cannot put down the weather." "We do not navigate by the stars anymore. We navigate by the blue light of the screen." "The machine forces us to develop a mechanism of perfection. The soul thrives on the glitch." Mentioned in this Episode: Jacques Ellul (1912–1994): French philosopher, sociologist, and lay theologian. The Human Voice on Substack  

Stuck in the same gear? Not happy with your race speed? It might mean you need more work on being responsive. How do you build another gear? Glad you asked. Today, we get into why triathletes often feel stuck at the same speed and how to break the cycle. We look at swimming, biking, and running and give some thought on how to create more of a range, especially when you need it. Going fast can feel good and fun, but sometimes our Zone 4 effort equals our Zone 2 speed in a race. Today, we look at solid and proven ways to break out of being a one-speed wonder, but note, it's not always easy. Topics: Last week on C26 Coming at you consistently We're the podcast version of an age-grouper that outlasts everyone to qualify for Kona New Orleans 70.3 memories Swim rant? One speed wonders Turnover vs. Stroke length in swimming Natural cadence vs. being uncomfortable Hill sprints Something needs to be a priority Increasing FTP vs. Losing weight Swimming more or strength work? Trying to change everything at once Focus on one thing Swim form Hard 25's and 50's What about your base? Not thinking in the water Building another gear Being Responsive One speed Without ranges we tend to not be present RPE - Bodymind Fitness vs. Form We can't skip steps Focus on moving correctly When Zone 4 effort equals Zone 2 speed   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

This week the band is back together in Bend, Oregon recording episode 199. We kicked things off with some holiday recaps, talked through a few 2026 goals, played a New Year–themed Shred or Bed, and then dove into listener-submitted questions. This week we discussed:Snacks and breakfast ideas for triathletesHow Eric, Paula, and Nick became friendsIntentionally training in triathlon race orderKeeping the excitement alive and not normalizing or downplaying our accomplishmentsThe best dry-land exercises for athletes who don't have access to a poolHow to nurture a love for triathlon in young childrenA big thank you to our podcast supporters who keep the podcast alive! To submit a question for the podcast and to become a podcast supporter, head over to ThatTriathlonLife.com/podcast

On today's free swim we are joined by Chief, Danny and Dana. We start by of course recapping the great BinGate debate, which leads us to Dana leading the charge against Eddie's antics of constantly setting him up. We then get into an on or off the leash discussion and more.You can find every episode of this show on Apple Podcasts, Spotify or YouTube. Prime Members can listen ad-free on Amazon Music. For more, visit barstool.link/thedogwalk

Nearly four decades after the Colonial Parkway murders first shocked Virginia, new DNA links have expanded the known scope of the case while raising questions about investigative accountability. In this episode of Zone 7, Sheryl McCollum is joined by Bill Thomas, whose sister Cathy Thomas was one of the original victims, and Kristin Dilley, his long-time investigative partner and co-host of the podcast Mind Over Murder. They walk through the latest DNA identifications tied to Allen Wade Wilmer Sr., the procedural barriers that keep his profile out of CODIS, and the growing divide between state-level momentum and federal inaction. Their discussion centers on what happens when evidence advances while communication and action stall. Highlights: • (0:00) Sheryl McCollum opens Zone 7by addressing stalled accountability in long- running cold cases • (0:45) Bill Thomas and Kristin Dilley return to Zone 7 and reflect on their investigative partnership • (2:00) Bill remembers his sister Cathy Thomas, her Naval Academy legacy, her character, and her friend Rebecca Ann Dowski • (5:15) How advocacy and podcasting have helped families move forward on the Colonial Parkway murders • (9:15) The January 2024 public announcement linking Allen Wade Wilmer Sr. to multiple victims • (10:15) The confirmed DNA connection to Laurie Ann Powell • (13:15) Why Wilmer’s DNA is not in CODIS despite evidence of sexual assault • (17:00) Federal communication failures and the limits of victim services updates • (19:15) The contrast between FBI silence and Virginia State Police persistence • (22:45) Whether Cathy Thomas’s case is closer to resolution and what emerging patterns suggest • (25:15) Evidence handling failures and the long-term consequences for families • (33:15) Closing reflections on persistence, accountability, and the cost of waiting decades for answers Guest Bios: Bill Thomas is a victim advocate and the brother of Cathy Thomas, one of the original victims of the Colonial Parkway murders. For nearly four decades, he has worked with law enforcement, forensic experts, and journalists to seek answers in his sister’s case and accountability for all affected families. Bill is co-host of the podcast Mind Over Murder, where he focuses on cold cases, investigative transparency, and the systemic challenges families face in long-term homicide investigations. Kristin Dilley is a true crime podcaster, researcher, writer, and teacher based in Williamsburg, Virginia. Kristin has worked alongside Bill Thomas for more than seven years and is the co-host of Mind Over Murder, where she examines cold cases with an emphasis on evidence, patterns, and victim-centered accountability. Enjoying Zone 7? Leave a rating and review where you listen to podcasts. Your feedback helps others find the show and supports the mission to educate, engage, and inspire. Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including The Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, led to her Emmy Award for CSI: Atlanta and induction into the National Law Enforcement Hall of Fame in 2023. Social Links: • Email: coldcase2004@gmail.com • Twitter: @ColdCaseTips • Facebook: @sheryl.mccollum • Instagram: @officialzone7podcast Preorder Sheryl’s upcoming book, Swans Don’t Swim in a Sewer: Lessons in Life, Justice, and Joy from a Forensic Scientist, releasing May 2026 from Simon and Schuster. https://www.simonandschuster.com/books/Swans-Dont-Swim-in-a-Sewer/Sheryl-Mac-McCollum/9798895652824 See omnystudio.com/listener for privacy information.

Pool Pros text questions hereIn this episode of the Talking Pools podcast, Natalie Hood and Casey McGovern discuss the critical topic of water safety and drowning prevention. They address common myths surrounding swim lessons, the importance of early education, and the need for constant supervision around water. Casey shares her personal journey as a mother of a drowning victim and her advocacy work with Every Child a Swimmer. The conversation emphasizes the importance of year-round swim lessons, the dangers of floaties, and the need for funding and resources to support water safety programs. They also highlight the necessity of normalizing discussions about water safety to prevent future tragedies.takeawaysWater safety is layered and often misunderstood.Supervision alone is not enough to prevent drowning.Swim lessons can start as early as six months.Drowning can happen quickly and silently.Floaties provide a false sense of security.Drowning risks exist beyond just pools.Year-round swim lessons are essential for skill retention.Funding for swim programs is often limited.Education is key to preventing drowning incidents.Every child deserves access to swim lessons.Sound Bites"Drowning is fast and silent.""Invest in swim lessons early.""Every child can learn to swim."Chapters00:00Introduction to Water Safety and Myths01:25Casey's Personal Journey and Advocacy04:35The Importance of Early Swim Lessons08:56Understanding Drowning: Myths and Realities12:41Supervision and Safety Measures19:32Drowning Risks Beyond the Pool24:48The Dangers of Floaties31:33Year-Round Swim Lessons37:19Funding for Water Safety Programs43:32Normalizing Water Safety Conversations Support the showThank you so much for listening! You can find us on social media: Facebook Instagram Tik Tok Email us: talkingpools@gmail.com

If you're coming into triathlon from running or cycling, you've probably assumed swimming works the same way:The more you swim, the faster you get.Nope!In this episode of our Six Months to Ironman series, Coach Rob explains why most age-group triathletes are not fitness-limited in the water, they're technique-limited… and why that's actually good news, because it means you can make big gains without adding endless extra swim volume.This episode is aimed at the adult-onset swimmer: the busy Ironman or 70.3 athlete who feels like their aerobic fitness from the bike & run doesn't translate in the pool, and how to fix that.We cover:Why swimming is more analogous to gold or tennis than running or bikingThe “more swimming” trap that keeps slower swimmers stuck and embeds bad habitsA useful benchmark: why ~7:00 per 400m is often the point where technique becomes the biggest leverHow to build endurance without letting fatigue wreck your stroke How to identify your single biggest limiter with simple cuesThe order to fix your swim: breathing → balance → propulsionSimple, high-impact drills including:Sink-downs + “bubble” exhale for breathingFist drill for catch and feel of the waterThe “Waltz / Unco drill” to connect rotation, hips, and propulsionThis episode will help swimming stop being the IRONMAN discipline you dread, and help turn it into one of your main strengths in a matter of months!* * * * * * *SPONSORS* * * * * * * *Thinking about your first Ironman or 70.3 in 2026? At ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict,⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ we specialise in helping busy professionals fit high-quality training around demanding jobs and family life. We've just reopened for new athletes with only a handful of slots available. Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://team.oxygenaddict.com/consultation-call/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event. And then⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy.Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply click ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠this link⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and the discount will be auto-applied at the checkout.* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Apple Podcasts⁠

Trash to Swim Training Gold - Total Distance 3750  Warm Up 300 Swim 200 as (50k 50 drill 50k 50 drill)200 as (50 drill 50 swim 50 drill 50 swim) Pre Set 4x 100 DPS (take 1 stroke off each 100) 150 build 50 ez 50 Fast Main Set 2x 3x100 Descend 300 at pace of Last 100150 as (50 Swim 50 kick 50 Swim)150 as (50 kick 50 swim 50 kick) Bonus Set 16x 25 as Odd Smooth Evens Fast Cool Down 200 Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

Key Takeaways Florida 70.3 Success: Danny's 3rd place AG finish (2:16 bike, 1:34 run) validated a marathon-focused training block, proving high run volume can maintain bike fitness. Houston Marathon Goal: The primary goal is a sub-3:00 marathon in Houston to secure a Boston qualifier (BQ) for the 45-49 age group (target: 3:07:30 to beat the ~7.5 min cutoff). Injury Management: A knee injury from high run volume was resolved with a fluid drain and cortisone shot. The Lever system was discussed as a key tool for injury prevention. Top Guns Update: The team has grown to ~60 athletes and partnered with Mauna for new kits. Ironman Marketing is producing a feature on the club. Florida 70.3 Race Report Context: The race served as a final 70.3 of the year, integrated into a marathon-focused training block with low triathlon specificity. Training Block: Run: 4 weeks at 50+ miles/week, followed by 4 weeks at 60+ miles/week. Bike: 5x/week, mostly easy Zone 1/2 rides (~190 watts). Swim: 1x/week (~3-4k yards) to maintain "feel for the water." Race Execution & Results: Swim: 28:00 (faster than expected on a slow, M-shaped course). Bike: 2:16:00 (avg. 270 watts) on a fast but not flat course. Strategy: Rode 5 bpm below normal 70.3 heart rate (145 bpm vs. 150 bpm) to conserve energy. Run: 1:34:00. Strategy: Ran at goal marathon heart rate (~150 bpm) instead of pace due to heavy legs. Outcome: The high run volume provided significant durability, preventing the usual second-half fade. Overall: 3rd place AG, ~30th overall. Marathon Training & Injury Management Houston Marathon Goal: Sub-3:00 to secure a Boston qualifier. BQ Target: 3:15:00. Effective Target: ~3:07:30 to beat the typical ~7.5 min cutoff. Pacing: Recent 4x3k workout at goal HR (~150 bpm) yielded ~6:40/mile pace. Knee Injury: Cause: Fluid buildup from high run volume. Resolution: 30 cc fluid drain + cortisone shot. Recovery: Resumed training 5 days post-procedure with no issues. Lever System: Recommendation: Use as an injury prevention tool to add unweighted run volume. Comparison to Alter-G: A cost-effective alternative that also helps with hip stability. Top Guns Team Update Growth: Roster now at ~60 athletes. Partnership: New apparel deal with Mauna. Media: Ironman Marketing is producing a feature on the club. Florida 70.3 Performance: World Slots: Matt Schuster and Tony Park qualified for the 70.3 World Championship in France. Slot Decision: Danny passed on his slot, citing the high cost (~$1,200) and low likelihood of attending. Coming Up! Danny: Execute the Houston Marathon on January 19, targeting a sub-3:00 finish. Consider purchasing a Lever system for injury prevention. Colin & Danny: Resume consistent podcast recordings in 2026. Dedicate the next episode to Colin's health and triathlon return.

Send us a textThis episode is one story. The Water's Edge is where stories like this turn into lived experience. Feeling inspired? Sign Up for a Free Goal Setting Guide. Subscribe to my Substack for Lessons from the Water Want to watch? Episodes now available on YouTube!Hilary Topper is a USA Triathlon Coach Level 1, ESCI Coach, USMS Swim Coach Level 3,  RRCA Run Coach, WOWSA Open Water Coach, and an Adult Learn to Swim Coach. She's a blogger for http://www.ATriathletesDiary.com, where she writes about everything swim, bike, and run. She also has a lifestyle blog, http://www.HilaryTopper.com, and a podcast.  She's the author of four books. Her last two books focused on endurance sports, with the latest one, Unlocking the Triathlon: The Beginner's Guide to Competing in a Triathlon, recently released. She is also an adjunct professor at both Hofstra University and Fairleigh Dickinson University, where she teaches digital marketing.Stories from the Water is produced by http://254studio.comMusic credit:Epic Inspiration  by Rafael KruxLink: https://filmmusic.io/song/5447-epic-inspiration-License: http://creativecommons.org/licenses/by/4.0/Swimming sounds courtesy of swimmer Todd Lantry. Support the show

In January 1981, during a severe winter storm, Lonene “Lonnie” Rogers disappeared from her home in rural Pennsylvania, leaving behind her children, her car, and no clear explanation for how she could have survived the conditions. In this episode of Zone 7, Sheryl McCollum speaks with Lonnie’s daughter, Alison Duiker, about the final hours before the disappearance, the instability that followed, and the long search for answers that began when Alison was just five years old. Joined by clinical hypnotherapist Monica Miller, their conversation revisits the timeline of that night and the challenges of examining long-dormant cases when physical evidence is scarce. Highlights: • (0:00) Sheryl McCollum shares Zone 7’s 2026 plans and the upcoming 10-8 Tour • (1:15) January 7,1981: the blizzard night Lonnie Rogers vanished • (2:45) Alison Duiker remembers her mother before the disappearance • (5:15) Writing A Daughter’s Journey and preserving her mother’s story • (10:00) The home environment leading up to Lonnie’s disappearance • (13:00) Neighbors report arguing during the storm and unusual sounds in the duplex • (14:45) The middle-of-the-night trip to the babysitter and unanswered time gaps • (16:45) Growing up in instability after her mother vanished • (19:15) The night Alison was abandoned at a police station • (21:45) A teacher’s phone number and the moment that everything changed • (26:15) Finding safety, stability, and resilience through guardianship • (28:00) Revisiting the case decades later and considering hypnosis as an investigative tool • (31:30) Monica Miller explains memory, trauma, and timeline-based hypnosis • (41:45) Creating a controlled, quiet setting to organize memory without suggestion • (43:45) A key detail: snow wiped from Lonnie’s car • (50:15) Recovered memory and its investigative implications • (54:15) The call Alison never expected: a reported confession and arrest after forty-four years • (58:15) Thanksgiving reflections and plans for a future case update Guest Bios: Alison Duiker is a special education teacher with more than twenty years of experience working with young children. She is the author of A Daughter’s Journey: A Story of Resilience, a memoir documenting her childhood, her mother Lonnie Rogers’ disappearance, and the lasting impact of unresolved loss. Alison has spent decades advocating for answers in her mother’s case and raising awareness about cold cases. Monica Miller is a Certified Clinical Hypnotherapist based in Atlanta, Georgia, with more than ten years in private practice. She holds a B.A. from the University of Florida and is also a Licensed Massage Therapist and registered yoga teacher, integrating a mind-body approach in her work. Monica works with a wide range of clients, including professional athletes and individuals in high-stress careers, using a collaborative and client-centered method. Enjoying Zone 7? Leave a rating and review where you listen to podcasts. Your feedback helps others find the show and supports the mission to educate, engage, and inspire. Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including The Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, led to her Emmy Award for CSI: Atlanta and induction into the National Law Enforcement Hall of Fame in 2023. Social Links: • Email: coldcase2004@gmail.com • Twitter: @ColdCaseTips • Facebook: @sheryl.mccollum • Instagram: @officialzone7podcast Preorder Sheryl’s upcoming book, Swans Don’t Swim in a Sewer: Lessons in Life, Justice, and Joy from a Forensic Scientist, releasing May 2026 from Simon and Schuster. https://www.simonandschuster.com/books/Swans-Dont-Swim-in-a-Sewer/Sheryl-Mac-McCollum/9798895652824 See omnystudio.com/listener for privacy information.

Swimming pools across Ohio are in the depths of a lifeguard shortage. But the Northside Pool in Youngstown is well-staffed and helping its youth thrive, thanks to a local lifeguard academy there.

Summing up the year that was Swim Brief in 2025- thoughts on gratitude, the future and all the amazing things I got to be a part of this past year.

Build Race-Day Swim Speed - 3k SetWarm Up 400  Easy300 Drill100 IM800 pull buoy + paddle 15m fast off each wall200 easyMain Set (2x) 4x50 on 1:30 from dive200 Race Pace100 EasyWarm Down 200 EasyYoutube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

In this episode of the Grit2Greatness Endurance Podcast, we dive into Ask A Coach: How winter sports can boost your triathlon training during the off-season. From cross-country skiing to fat biking, learn how to maintain fitness and build strength when the temps drop. Plus, we share announcements about the upcoming G2G Community Meeting, Training Camp, and TriDot Pool School, along with our Workout of the Week: Power Builders, and wrap up with a fun Holiday Gift Exchange segment. Sponsored by Vespa Power Endurance and TriDot Training—helping you train smarter and race stronger.#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunityWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceGet Started with Grit2Greatness -Getting Started with Grit2Greatness - Google FormsCoach Contact Info:April.spilde@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspildeRunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspildeCoach Lauren BrownLauren.brown@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/laurenbrownRunDot Signup - https://app.rundot.com/onboard/sign-up/laurenbrownCoach Rich SoaresRich.soares@tridot.comRich Soares CoachingTriDot Signup - https://app.tridot.com/onboard/sign-up/richsoaresRunDot Signup - https://app.rundot.com/onboard/sign-up/richsoaresGet Gritty Sponsor: Vespa PowerVespa 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 MetabolismUse discount code - 303endurance20

You Can Swim Against The Tide | Malayalam Christian Messages | Morning Glory - 1800 | Br. Damien Antony

Just blocks from the White House, a quiet act of service ended in tragedy. Two young National Guard members were ambushed; one was killed instantly, and another was left in critical condition. This week on Zone 7, Sheryl McCollum welcomes Dr. Sunny Slaughter to reflect on what happened that day and what it reveals about leadership, language, and the power of restraint. Together, they explore how hate takes root, why communication can be a matter of life and death, and what it truly means to serve with empathy when the world feels like it’s falling apart. Highlights: • (0:00) Sheryl McCollum reveals Zone 7’s 2026 return to weekly episodes and the kickoff. of the 10-8 Tour • (1:00) Welcome to Zone 7 with Sheryl McCollum and guest Dr. Sunny Slaughter • (4:15) The ambush that killed Sarah Beckstrom, 20, and critically injured Andrew Wolfe, 24 • (7:00) How compassion, not politics, defines law enforcement and military duty • (10:00) “Take the temperature down to zero”: Dr. Slaughter’s warning against political violence • (12:30) Dr. Slaughter’s experience teaching “lens, language, and law” and why empathy is operational readiness • (17:00) Service as calling, not career: advice for the next generation of guardsmen and officers • (20:45) Sheryl and Dr. Slaughter on gratitude, resilience, and learning through hardship • (27:00) Finding meaning after loss and the power of service on purpose• (30:00) Preparing for crisis: why every law enforcement professional must plan for the unexpected • (35:00) The Florida eviction tragedy and how quickly crisis can turn fatal • (36:15) Final reflections: honoring the National Guard members through unity, compassion, and continued service Guest Bio Dr. Sunny Slaughter is a law enforcement instructor, expert witness and crisis communication strategist who specializes in counterterrorism, extremism, and emerging threats. As CEO of Sunny Slaughter Consulting and founder of the Sunny Slaughter Group, she helps agencies nationwide build crisis-ready leadership. A former military spouse and longtime advocate for justice and public safety, Dr. Slaughter has served as a U.S. Department of Homeland Security instructor and continues to guide federal, state, and local agencies in strengthening community resilience. About the Host Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including The Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, led to her "Emmy Award for CSI: Atlanta" and induction into the National Law Enforcement Hall of Fame in 2023. Social Links: • Email: coldcase2004@gmail.com • Twitter: @149zone7 • Facebook: @sheryl.mccollum • Instagram: @officialzone7podcast Enjoying Zone 7? Leave a rating and review where you listen to podcasts. Your feedback helps others find the show and supports the mission to educate, engage, and inspire. Preorder Sheryl’s upcoming book, "Swans Don’t Swim in a Sewer: Lessons in Life, Justice, and Joy from a Forensic Scientist," releasing May 2026 from Simon and Schuster.See omnystudio.com/listener for privacy information.

Every Christmas morning since 1864 (with only one modern break), a hardy band of swimmers has plunged into the icy Serpentine in Hyde Park for a 100-yard dash that has become London's most extraordinary yuletide tradition. Born from Victorian bravado, crowned with the Peter Pan Cup, and often surrounded by ice and applause, this event is part challenge, part spectacle and utterly festive – a cold-water ritual that defines Christmas in the capital.

Ep. 170 - Nathalie Velasquez, owner of Nathalie & Co. Dancewear, Swimwear and Activewear, talks about her commitment to the performing arts community

At 4:22 p.m. on what should have been an ordinary December afternoon, gunfire erupted inside the engineering building at Providence College. Students preparing for final exams found themselves barricaded in classrooms as text alerts warned, “Hide. Stay where you are. Silence your phone.” This week on Zone 7, Sheryl McCollum and retired FBI Special Agent Scott Duffey revisit the Providence College shooting, where a day of finals spiraled into chaos and tragedy. Together, they discuss the confusion inside the building, the calm suspect caught on camera, and the observant witness whose attention to detail helped identify him. Sheryl and Scott examine what went right, what went wrong, and how information, instinct, and timing shaped the investigation. Highlights: • (0:00) Welcome to Zone 7 with Sheryl McCollum and returning guest Scott Duffey to discuss the Providence College shooting and the law-enforcement response that followed • (5:45) The moment violence reached Providence College: students taking finals as shots rang out • (12:30) “Nobody was prepared to take this person on”: why Providence College was a soft target • (15:30) Behavioral clues and why the suspect didn’t fit the usual active-shooter profile • (18:30) How video surveillance, community vigilance, and digital evidence guided the search • (21:15) Law enforcement press conferences and why clear, real-time communication with the public is critical • (25:00) The second engineer’s murder: coincidence or connection? • (28:30) Theorizing motive and method• (31:00) The suspect’s calm demeanor and cultural clues that caught investigators’ attention • (34:45) Terrorism concerns, global context, and seasonal timing during the holidays • (39:00) Update: the shooter found deceased; press conference missteps and misinformation • (43:15) The breakthrough witness whose attention to detail broke open the case • (48:30) Closing thoughts on the investigation, the likelihood of a manifesto, and why violent offenders rarely act in silence Guest Bio: Scott Duffey is a retired FBI Supervisory Special Agent with more than two decades of service in the Bureau’s Baltimore Division, including assignments with the Wilmington Resident Agency and the Delaware Violent Crimes Task Force. He now directs the Criminal Justice Institute at Wilmington University, where he teaches interview and interrogation techniques to law enforcement professionals. Duffey also provides on-air crime analysis for FOX, CNN, NewsNation, and the Wildlife CSI Academy, continuing to educate, inform, and engage audiences worldwide. Enjoying Zone 7? Leave a rating and review where you listen to podcasts. Your feedback helps others find the show and supports the mission to educate, engage, and inspire. Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including The Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, led to her Emmy Award for CSI: Atlanta and induction into the National Law Enforcement Hall of Fame in 2023. Social Links: • Email: coldcase2004@gmail.com • Twitter: @ColdCaseTips • Facebook: @sheryl.mccollum • Instagram: @officialzone7podcast Preorder Sheryl’s upcoming book, Swans Don’t Swim in a Sewer: Lessons in Life,Justice, and Joy from a Forensic Scientist, releasing May 2026 from Simon and Schuster. https://www.simonandschuster.com/books/Swans-Dont-Swim-in-a-Sewer/Sheryl-Mac-McCollum/9798895652824 See omnystudio.com/listener for privacy information.

In this episode, I'll share ten ways to increase your swim speed and become a better swimmer. So, let's dive in and explore these effective strategies. 00:35 Train Another Stroke 01:56 Change The Way That You're Training 03:10 Being Diligent With Your Skills 05:12 To Become Supple 05:59 Joining a Squad Or a Group of Swimmers 09:06 Occasionally, Don't Track Anything 10:25 Keeping Calm Under Pressure 10:43 Commit To A Swim Block 13:48 Pick One Thing And Stick To It For Three Months 15:35 Get Professional Help

On today's free swim we get into a ridiculous debate over airport bins, which leads us to ask the question: Does Eddie even know what an airport bin is? Which leads to what we now refer to as, BinGate. We later get into some of the goofiest gifts we've given/received and more. SUPPORT THE SHOW BlueChew - Get 10% off your first month of BlueChew Gold with code DOGWALK https://bluechew.com AuraFrames - Exclusive $35 off Carver Mat at https://on.auraframes.com/DOGWALK. Promo Code DOGWALK Chicagoland Chevy Dealers - Head to https://ChevydrivesChicago.com to find your local dealer today Mr. Pibb - Mr. Pibb's back. The bold cherry flavor you didn't see coming. Taste a Bold Kick of Cherry.You can find every episode of this show on Apple Podcasts, Spotify or YouTube. Prime Members can listen ad-free on Amazon Music. For more, visit barstool.link/thedogwalk

The verdict is in: Brian Walshe has been found guilty of first-degree murder in the death of his wife, Anna Walshe. This week on Zone 7, Sheryl McCollum is joined by Dani, creator and host of Dani After Dark. The two revisit the Brian Walshe trial, where months of evidence, emotion, and courtroom drama culminated in a single word: guilty. From the disturbing Google searches to the cash-only shopping trips for bleach, buckets, and a hacksaw, the jury weighed the evidence alongside the confession that Walshe dismembered his wife and disposed of her remains. Dani shares what she witnessed inside the courtroom, from the jurors’ reactions to the moment that sealed the case. Then she and Sheryl break down the digital evidence, behavioral patterns, and courtroom strategy that secured a first-degree murder conviction. Highlights: • (0:00) Sheryl opens with a summary of the Ana Walshe case, outlining the timeline and the accusations against her husband, Brian Walshe before welcoming Dani from Dani After Dark back to Zone 7 • (1:45) What Brian Walshe admitted before trial and what the jury did not hear • (3:15) Brian’s Google searches that dismantled the “sudden death” defense • (6:15) Cash-only shopping trips and the evidence captured on camera • (7:45) The moment the jury watched Walshe’s six-year-old son help him check out at Lowe’s • (13:30) Affair allegations and the life-insurance policy • (16:30) Body language inside the courtroom: Brian Walshe and his mother • (19:00) Why the defense never called on a psychologist, how that decision cost them, and the collapse during closing arguments • (22:45) Verdict day: Guilty of murder and justice for Ana Walshe • (23:45) Final reflections on the events that led to the first-degree murder conviction Guest Bio: Dani is the creator and host of Dani After Dark, a true-crime and legal analysis channel on YouTube where she covers high-profile criminal trials in real time. Connect with Dani on Instagram @dani_after_dark or follow her on YouTube at @DaniAfterDark. Enjoying Zone 7? Leave a rating and review where you listen to podcasts. Your feedback helps others find the show and supports the mission to educate, engage, and inspire. Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including The Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, led to her Emmy Award for CSI: Atlanta and induction into the National Law Enforcement Hall of Fame in 2023. Social Links: • Email: coldcase2004@gmail.com • Twitter: @ColdCaseTips • Facebook: @sheryl.mccollum • Instagram: @officialzone7podcast Preorder Sheryl’s upcoming book, Swans Don’t Swim in a Sewer: Lessons in Life, Justice, and Joy from a Forensic Scientist, releasing May 2026 from Simon and Schuster. https://www.simonandschuster.com/books/Swans-Dont-Swim-in-a-Sewer/Sheryl-Mac-McCollum/9798895652824 See omnystudio.com/listener for privacy information.

From college dorms to quiet suburbs, fentanyl's reach no longer fits a stereotype. This week on Pathology with Dr. Priya, a Zone 7 series, Sheryl McCollum and Dr. Priya Banerjee confront the reality of a Providence College house party that nearly claimed seven young lives. Together they discussed the chemistry, economics, and criminal psychology behind modern synthetic drugs, showing how a single white powder can conceal a fatal mix, and how dealers prioritize profit over safety. These drugs do not discriminate; they affect every community, every family, and every socioeconomic group. For parents, this episode serves as a reminder that prevention begins long before a crisis. Awareness, honest conversation, and early education remain the most powerful safeguards against tragedy. Highlights • (0:00) Welcome to Zone 7’s Pathology with Dr. Priya: “’Tis the season”: why overdoses spike between Thanksgiving and New Year’s • (0:45) Seven Providence College students found unresponsive at a house party • (3:00) Fentanyl's evolution from heroin corridors to every college town in America • (5:00) Cutting agents and chemical roulette: what's really in the “white powder” • (7:00) Xylazine, ketamine, and the rise of “zombie drugs” and clandestine labs • (11:15) Dealers, profit, and the deadly absence of quality control • (12:30) "Drugs don't discriminate": how overdose affects every class and community • (16:30) As holiday parties ramp up, Sheryl and Dr. Priya address alcohol, impaired driving, and false confidence behind the wheel• (18:15) “There ain’t a drug dealer out there that cares about anybody they’ve ever sold to”: how profit drives addiction across every demographic • (22:15) Final reflections: stay aware, stay connected, and keep the season focused on life, not loss About the Hosts Dr. Priya Banerjee is a board-certified forensic pathologist with extensive experience in death investigation, clinical forensics, and courtroom testimony. A graduate of Johns Hopkins, she served for over a decade as Rhode Island’s state medical examiner and now runs a private forensic pathology practice. Her work includes military deaths, and high-profile investigations. Dr. Priya has also been featured as a forensic expert on platforms such as CrimeOnline and Crime Stories with Nancy Grace. She is a dedicated educator, animal lover, and proud mom. Website: anchorforensicpathology.com Twitter/X: @Autopsy_MD Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including The Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, led to her Emmy Award for CSI: Atlanta and induction into the National Law Enforcement Hall of Fame in 2023. Email: coldcase2004@gmail.com Twitter/X: @ColdCaseTips Facebook: @sheryl.mccollum Instagram: @officialzone7podcast

On today's free swim we are joined by Chief, Danny and Dana. We get into a discussion about wearing stained clothing, eating food while at the grocery store, we do a MFK of popular lollipops and more.You can find every episode of this show on Apple Podcasts, Spotify or YouTube. Prime Members can listen ad-free on Amazon Music. For more, visit barstool.link/thedogwalk

The empire is gone, but the influence remains. This week on Zone 7, Sheryl McCollum and journalist Lauren Conlin discuss Sean “Diddy” Combs’ life inside federal prison, from coveted assignments and rule violations to the month of good time he lost. Drawing on her extensive coverage from jury selection to sentencing, Lauren explains how Diddy's actions inside prison expose the difference between reputation and reality. Their conversation then turns to the NBA's gambling scandal where federal investigators are piecing together evidence from rigged poker games, high-stakes payouts, and the athletes now under scrutiny. Highlights: • (0:00) Welcome to Zone 7 with Sheryl McCollum and guest Lauren Conlin • (0:30) Lauren on her new Los Angeles Magazine role and coverage of the Diddy trial • (3:15) Revisiting earlier predictions: Diddy’s special treatment and coveted prison job • (5:00) Sentencing day details: defense missteps, emotional pleas, and the judge’s “severe sentence” remark • (10:15) Prison conduct issues: alleged alcohol incident, phone call violations, and loss of release time • (13:00) Diddy’s Thanksgiving initiative with inmate group “Bankroll Bosses” • (14:45) Sheryl reflects on Diddy’s physical transformation, rehab reports, and adapting to life in prison • (21:30) NBA gambling scandal: Chauncey Billups, mob-linked poker games, and the $50,000 payoff • (26:15) Mountain of evidence: texts, surveillance, and why the case could drag well into 2026 • (31:30) Who flips First? Cooperation deal and the government’s strategy to secure testimony • (32:45) Sheryl closes the episode with a Diddy quote on prison life Guest Bio: Lauren Conlin is a New York based journalist and contributor for Los Angeles Magazine, recognized for her coverage of high-profile federal trials and celebrity cases. A former HLN and CNN correspondent, she is regarded as one of the most trusted voices in pop-culture crime and justice. Enjoying Zone 7? Leave a rating and review where you listen to podcasts. Your feedback helps others find the show and supports the mission to educate, engage, and inspire. Sheryl “Mac” McCollum is an active crime scene investigator for a Metro Atlanta Police Department and the director of the Cold Case Investigative Research Institute, which partners with colleges and universities nationwide. With more than 4 decades of experience, she has worked on thousands of cold cases using her investigative system, The Last 24/361, which integrates evidence, media, and advanced forensic testing. Her work on high-profile cases, including The Boston Strangler, Natalie Holloway, Tupac Shakur and the Moore’s Ford Bridge lynching, led to her Emmy Award for CSI: Atlanta and induction into the National Law Enforcement Hall of Fame in 2023. Social Links: • Email: coldcase2004@gmail.com • Twitter: @ColdCaseTips • Facebook: @sheryl.mccollum • Instagram: @officialzone7podcast Preorder Sheryl’s upcoming book, Swans Don’t Swim in a Sewer: Lessons in Life,Justice, and Joy from a Forensic Scientist, releasing May 2026 from Simon and Schuster. https://www.simonandschuster.com/books/Swans-Dont-Swim-in-a-Sewer/Sheryl-Mac-McCollum/9798895652824 See omnystudio.com/listener for privacy information.

On today's Free Swim we are joined by Chief, Danny and Dana Beers. We recap our thanksgiving breaks and get into a turkey bowl debate, we later get into how Dana Beers used to have asthma and Dana's series of trying new foods (that most people have all tried).You can find every episode of this show on Apple Podcasts, Spotify or YouTube. Prime Members can listen ad-free on Amazon Music. For more, visit barstool.link/thedogwalk

On today's free swim, we are joined by Danny and Chief. We get into Eddie's bachelor party over the weekend which leads us to the question: when is an okay bachelor party curfew if the bachelor wants to stay out? We then get into a heated debate over Friendsgiving invites and more.You can find every episode of this show on Apple Podcasts, Spotify or YouTube. Prime Members can listen ad-free on Amazon Music. For more, visit barstool.link/thedogwalk