Sunrise Sisters

Kate and Shannon talk mindhacks to feel more confident with running.

Kate and Shannon talk about a more enjoyable way to run this time of year. 

Kate and Shannon talk about what it looks like to be a runner and the ways in which we assume our bodies are capable of moving. Older or younger, slower or faster, taller or shorter, thicker or thinner; if you set limitations on what you can do based on your body type, this is a great episode for you as we talk about our insecurities that keep us from moving the way we want to.

Kate and Shannon share their wisdom on balancing health and 300 other things all at once. 

Kate and Shannon have a run in with the neighbor in the dark. Shannon is still recovering. 

Kate and Shannon discuss the benefits running has given each of them through life's changes.

Kate and Shannon talk about "new" products they've found that might even impact their running. 

Kate and Shannon talk about the mental road blocks to getting out and moving and how to overcome them.

Chaning gears; changing sneakers; changing pace; changing clothes.  Shannon and Kate discuss how running helps us navigate the any life change. 

Kate and Shannon are back to brainstorming new inventions. 

Kate and Shannon discuss running options and the pros and cons of change.

What are you wearing? 

Kate and Shannon talk Youtube tips; the highs and the lows.

Going on vacation?  Kate and Shannon hash out ideas to keep moving when you are out of town. 

Do you need another motivation to run? Kate and Shannon talk about the mental and emotional support from running.

Kate and Shannon discuss how to start something that seems impossible.

Kate and Shannon connect after their AM run apart and share some tips on overcoming (life) hills. 

When your days are busy with a to do list, kids, chores, work, and life, the day can fly by and you miss your workout.  Kate and Shannon share tips on how to get that workout done first thing and have the rest of the day to yourself.  Even with a busy day, you can do this!  

Kate and Shannon once again solve all your seasonal problems with a little help from Victoria.  

It's a lot easier to keep up with our pace than our running chats, but give it a try!  Shannon and Kate get in the chat zone in our last (and almost first) podcast of 2022.   We would like to thank our friends at Sterling Lancaster Cable TV for their equipment, space and support.  Brooke Winsmann for the beautiful logo.  And, a big thank you to our new amazingly creatively producer and mechanic, "Saint" Victoria, for patiently hanging with us.  Thanks for running with us! 

Shannon and Kate use their persistence to run up hills for other important aspects of their life and share their tips. 

Kate and Shannon talk about an upcoming race and share what they won't run without.

Shannon and Kate talk about a new morning prep and how to organize it without going crazy.  More listener questions too!-our "go to" listening enjoyment when we run.

Kate and Shannon share why they started running in the first place. They also answer more great questions from listeners; sharing ideas for what to listen to on the road and tips to handle that never ending pile of laundry.

Kate and Shannon are back on the 5th anniversary of their first run. Come run/walk/sit with them as they laugh and share advice on running and how to handle the day-to-day grind of dealing with people. 

Another helpful invention to make our lives easier.  Kate and Shannon are at in again. Plus, are you sticky note or journal person?  

Do you have a friend you can talk about anything with? If you don't, come hang with us. 

Join Kate and Shannon as we discuss the perils of feet, February, and 5:30 (AM!)

Its time for another "Running Shorts".  Kate and Shannon predict the next big items that you will need to stalk up on.  Get your pen and paper and get shopping.

Follow Shannon and Kate on a typical run of every topic under the sun.  And what to do if you wake up at night and can't fall back to sleep.  If our legs could move as fast as our brains, we would be running rockstars! 

There are very few things we want to keep from 2020, but there are a few that we wouldn't mind sticking around.  Kate and Shannon talk about the things they actually like about 2020.  Everything else needs to go. 

Its October.  The air is crisp.  The scenery is amazing.  But not all runs are this perfect in October.  Heading out for a walk or run? Watch out for this! 

More fashion advice for on and off screen success.  Shannon tries to help Kate get her s%!t together. Funny Zoom moments.  And I don't care what you think.  Join Shannon and Kate on an emotional run.

We've started a new trend on our Wednesday runs, when we confidently answer questions we don't know the answers to.  We'll share some of these and also tackle how to keep it all together during these fall weeks.  

Would you rather sky dive or bungee jump?  Would you rather run in the snow or the rain?  Would you rather shave your legs or your armpits? Kate and Shannon throw out a whole bunch of "would you rather" scenarios.  What would you choose?

Kate and Shannon talk lessons learned in parenting and getting older.  A reminder to enjoy the outdoors and fresh air.  Keep laughing!

Like many of our listeners, we are navigating all sorts of new home adventures.  We talk common themes and, as always, offer creative solutions to your problems.  

Anything can happen with this homemade episode.  Shannon and Kate come to you from their homes. From makeshift intro music to literally locking children outside of the house, this is no cozy studio episode.  It's times like these that we could use a good run.  We hope you can relate!

Another Running Shorts!  How do you make people see that you are right?  Tell them a story!  

When you have a dilemma to work through, there is nothing like a running buddy to help you figure it out.  Kate and Shannon each take a different approach to a common shower dilemma.  What would you do?  Try each idea on and see what fits you!  We love solving problems.  Keep sending us your dilemmas  through email, facebook, or otherwise and we will give you some solid options and, of course, a few laughs.  

What are your greatest kitchen frustrations?  Kate and Shannon come up with world class solutions to our biggest kitchen nightmares!  Plus, which one of us hates fart sandwiches and which one of us loves them.  AND, a plan for a makeover.  Its on!

Shannon avoids a near catastrophe from a car explosion.   Kate explains the Super Bowl halftime show to her kids.  And, pull your pants up for goodness sake! 

Kate and Shannon do it again!  Was it the momentum of a weekday night or just great timing?  We may never know, but. once again, the ladies solve a major problem with another great new business idea.  Plus, our creepiest run ever. 

In this "Running Shorts", Kate and Shannon take on the topic of grocery shopping.  We tackle some of the biggest challenges when grocery shopping in the most hysterical way possible. Enjoy this episode while you grocery shopping and have your best experience yet!

It doesn't matter how fast or slow you go as long as you put one foot in front of the other.  Plus streaking (not like that!), real friends forget your birthday, the peer pressure of party planning, an attempt at fasting, and, oh the whoas of winter running!  

Its the Kate and Shannon TV club! Book clubs may fizzle but TV clubs are always in fashion.  We migrate to ones that make us laugh, of course.  What is your favorite show?  

Some runs are just full of good ideas!  Kate and Shannon commit to some goals for 2020 and reflect on 2019.  Are you thinking about your 2020?  Runs are always good to give friendly advice and hash things out.  Join us!