Wellness Made Easy

In this version of ASK US ANYTHING, we cover athlete cramping, asking strangers for advice, financial fitness, benefits of hiring a coach, how we do what we do, Wendy getting on the bike, Kirsten moving into a new apartment, and discuss the recent tragic drowning at Ironman Texas.We love discussing the topics YOU want to hear about so drop us a question or comment and let's chat about it.We would LOVE to hear about your weekly wellness win as well so share your successes, large and small, with us.Thanks for being here.Make it a great week!Wendy and Kirsten :)

Ever feel like you’re behind in life? You’re not alone. 👉 Tag someone who needs to hear this! Let’s talk about the pressure of feeling behind—whether it’s in your career, fitness goals, or even household chores. It’s easy to compare ourselves to others, but remember: Feeling behind is often just a mindset. When I shared my messy house with a friend, she realized it’s all about perspective. So, what’s your take? Are you feeling behind? Let’s chat in the comments! And thanks for being here!Make it a great week.Kirsten and Wendy :)

In this engaging conversation, Kirsten and Wendy explore how to make doing hard things more fun and rewarding. They share personal stories, practical strategies, and mindset shifts to help listeners embrace challenges and turn them into opportunities for growth.Keywords: motivation, mindset, doing hard things, rewards, challenges, personal growth, accountability, fun, streaks, reframingKey topicsMaking hard things fun and rewardingUsing mindset and reframing to overcome challengesPractical strategies like streaks, rewards, and accountabilityWe LOVE to hear from you!Thanks for being here.Make it a great week!!Wendy and Kirsten <3 <3 <3

In this engaging conversation, Wendy and Kirsten share personal stories and insights about race experiences, DNFs, mental resilience, and the importance of preparation and mindset in endurance sports. They explore how setbacks can be valuable learning opportunities and emphasize the significance of personal attitude and responsibility.Keywords: triathlon, DNF, mental resilience, race preparation, endurance sports, race experience, failure, motivation, race strategy, athlete mindsetKey topics:DNF and race failure as learning opportunitiesMental resilience and attitude in endurance sportsImportance of preparation and responsibility in racingThanks for being here!Make it a great week.Kirsten and Wendy :)

In this engaging conversation, Kirsten and Wendy explore the journey of mastering new skills, the importance of persistence, and how consistent practice over years leads to success in sports, careers, and personal growth. They share personal stories, insights on patience, and practical advice for embracing the learning process at any age.Keywords: mastery, persistence, skill development, personal growth, sports, career, patience, consistency, lifelong learningKey topicsThe importance of consistent practice over timePersonal stories of skill development in sports and lifeThe mental and emotional aspects of learning new skillsStrategies for overcoming frustration and setbacksThe significance of enjoying the process of growthThanks for being here! Make it a great week.Kirsten and Wendy :)

In this conversation, Wendy and Kirsten answer listener questions. They cover topics such as practical nutrition strategies for athletes, race day fueling, and the importance of consistent training. Kirsten and Wendy share insights on fueling before workouts, race day nutrition, and balancing effort with effort and talent.Keywords: nutrition, race day fueling, training consistency, triathlon, athlete tipsKey topicsPre-workout fueling strategiesRace day nutrition planningTraining consistency and effortBalancing effort and talent in sportsThanks for being here!Make it a great week.Kirsten and Wendy :)

This episode explores the concepts of discipline, belief systems, and how mindset influences our actions and outcomes. Hosts Kirsten and Wendy share personal stories, insights on motivation, and practical advice on aligning beliefs with goals for a healthier, more balanced life.Keywords: mindset, discipline, beliefs, motivation, health, wellness, habits, personal development, coaching, successKey topicsThe difference between discipline and belief systemsHow beliefs influence actions and outcomesThe importance of aligning beliefs with goalsPractical examples of mindset impacting health, finances, and habitsStrategies to develop empowering beliefsThanks for being here!Make it a great week :)Wendy and Kirsten

In this engaging episode, Kirsten and Wendy explore the nuances of ADHD, personal organization, and self-care strategies. They share personal stories, practical tips, and insights on managing ADHD traits, celebrating self-love, and optimizing daily routines.Key topicsADHD and its impact on daily lifePractical organization and time management tipsThe importance of self-care and celebrating oneselfPersonal stories of overcoming disorganization and forgetfulnessMastering ADHD: Practical Strategies for Better Life ManagementCelebrating You: The Power of Birth Month Self-Care"Acceptance is key to managing ADHD.""Hyperfocus can be a superpower.""Embrace the seasonal surprises."Thanks for being here!Make it a great week.Wendy and Kirsten ;)

In this engaging conversation, Kirsten and Wendy discuss personal wellness wins, including Kirsten's achievement of paying off her car and Wendy's pride in her athletes' successes. They delve into the significance of Nutrition Month, exploring new dietary guidelines and the shift in focus from grains to protein. The discussion emphasizes the importance of whole foods over processed options, navigating dietary guidelines, and the value of plant-based protein sources. They also share budgeting tips for healthy eating and reflect on personal goals and celebrations, including Wendy's upcoming birthday. The episode concludes with listener questions about dairy-free options and recommendations for healthy eating.TakeawaysKirsten paid off her car using various income sources.Wendy celebrates her athletes' successes at swim meets.March is Nutrition Month, focusing on dietary guidelines.New guidelines emphasize protein and whole foods.Processed foods should be limited for better health.Plant-based diets can provide sufficient protein.Budgeting is essential for healthy eating choices.Celebrating personal milestones contributes to wellness.Listeners are encouraged to ask questions about nutrition.Eating real food is a key takeaway for health.Thanks for being here!Make it a great week.Kirsten and Wendy :)

OOPSIE! Another technical snafu...this time it was my fault (Kirsten), I was moving my hand across my computer and I accidentally hit the stop recording button too soon! So we just ended super abruptly.In this conversation, Wendy and Kirsten discuss their personal wellness wins, the importance of financial wellness, and practical strategies for managing finances, especially with irregular incomes. They share their experiences with budgeting, saving money, and the emotional aspects of financial stress. The conversation also includes listener questions, providing insights into swimming and fitness.TakeawaysKirsten achieved a new stripe in jujitsu, moving closer to a blue belt.Wendy celebrated a swimmer's success at a competitive meet.Financial wellness is crucial for overall well-being.Understanding budgeting is essential for managing irregular income.Emotional ties to money can lead to poor financial decisions.Using existing resources at home can save money.Switching to cheaper services can lead to significant savings.Tracking every penny spent can help identify unnecessary expenses.Having a fun money budget can reduce financial stress in relationships.Listening to financial advice can provide valuable insights and motivation.Thanks for being here!Make it a great week.Kirsten and Wendy :)

We had some major technical issues with the first half of this episode AND we feel like the second half (although sound isn't great and may be missing some context) still contains valuable info for our listeners. Thank you for your patience with two old ladies trying to be techie <3In this episode, Wendy and Kirsten discuss how to prepare for outdoor races living in a cold, wet, or snowy climate during the winter months. They explore practical tips for indoor training effectiveness, gear management, and adapting indoor efforts to outdoor conditions. Whether you're a triathlete or cyclist, learn how to maintain and improve your fitness regardless of season or environment.TakeawaysHow to effectively transfer indoor cycling fitness to outdoor ridingThe importance of measuring effort with power, heart rate, or RPE over speedTechniques for training on stationary bikes and simulating outdoor conditionsManaging gear shifting and handling skills without outdoor experienceAdjusting pacing for headwinds and tailwinds during outdoor ridesThe value of practicing nutrition and clothing during long indoor ridesUsing indoor training to boost confidence and mental preparednessCreative indoor training ideas, including heat and humidity adaptationWhen and how to include standing efforts and bike handling drillsRecognizing and embracing "bad" workout days as learning opportunitiesThanks for being here and thanks for your patience as we continually adapt to tech and promoting our podcast.Thanks for being here!Make it a great day.Kirsten and Wendy <3 <3 <3TrainerRoad PodcastTotal Immersion SwimmingIndoor Cycling Tips & TrainingAmazon - Cycling Gear & AccessoriesEffective Inside Training ToolsKirsten Robin McCay - LinkedIn | TwitterWendy R Mader - LinkedIn | TwitterThese notes provide a comprehensive overview of the episode, making it easy for listeners to find specific topics and resources.If you'd like to create another type of content or need further assistance, let me know!Maximizing Indoor Cycling: Tips for Transitioning Outdoors and Inside Training StrategiesIn this episode:Timestamps:00:00 - Welcome and episode overview02:00 - Transferring indoor cycling skills outdoors04:33 - Focus on effort over speed: power and heart rate05:21 - Benefits of standing and bike handling inside06:13 - Understanding wind resistance and effort pacing07:37 - Training on flat vs. hilly courses indoors08:28 - Creative heat and humidity training ideas11:23 - Confidence-building through indoor rides12:32 - Practicing nutrition and clothing for race day17:24 - Swimmer-specific questions: breathing patterns and bilateral breathing27:36 - Handling bad workouts and mental resilience31:52 - Embracing failures as part of progress33:15 - Personal updates and upcoming goals34:20 - Future episode topics and listener questionsResources & Links:Connect with the Guests:Optional:Note: Additional episodes on running, swimming, and triathlon training strategies are coming soon based on listener requests.

In this engaging conversation, Kirsten and Wendy explore various aspects of wellness, including personal achievements in swimming, the significance of friendships, and the evolving meaning of Valentine's Day. They discuss self-love, the importance of relationships in health, and the necessity of setting boundaries. The conversation also touches on functional training for longevity and the importance of making time for oneself amidst life's challenges.TakeawaysWendy's cold water swimming experiences highlight the joy of pushing personal limits.Friendships play a crucial role in maintaining wellness and mental health.Valentine's Day is evolving into a celebration of friendship rather than just romantic love.Self-love is essential for overall health and well-being.Setting boundaries in friendships is important for personal growth.Functional training is vital for longevity and maintaining mobility as we age.It's important to choose yourself and prioritize self-care regularly.Healthy relationships contribute significantly to mental and emotional health.Exercise should be viewed as a form of self-care, not punishment.Communicating appreciation to friends strengthens bonds and enhances well-being.Thanks for being here!Make it a great day.Wendy and Kirsten :)

In this engaging conversation, Kirsten and Wendy explore the significance of personal wellness, the impact of mindset on health and fitness, and the importance of embracing change. They discuss their own wellness wins, the challenges of fixed versus growth mindsets, and practical tips for fostering a more adaptable and open approach to life. The conversation emphasizes the value of self-compassion, the role of coaches in mindset transformation, and the importance of functional fitness as we age.TakeawaysWellness is about doing something for yourself that feels good.Flexibility in wellness goals is essential for mental health.A fixed mindset limits personal growth and opportunities.Embracing change can lead to new experiences and joy.Self-compassion is crucial in overcoming challenges.Mindset affects how we perceive our abilities and potential.As we age, functional fitness becomes increasingly important.Coaches play a vital role in helping athletes shift their mindsets.Nothing changes if nothing changes; take action to see results.You have the power to change your narrative and beliefs.Thanks for being here!Make it a great week.Kirsten and Wendy <3

In this conversation, Kirsten and Wendy discuss various aspects of wellness, fitness, and personal growth. They share personal updates, including their experiences with swimming and running, and reflect on their wellness wins. The discussion transitions into the topic of excuses versus valid reasons for missing workouts, emphasizing the importance of accountability and prioritizing goals. They explore how to incorporate family into fitness routines and the significance of understanding one's motivations behind setting goals. The conversation concludes with listener questions and a wrap-up of key takeaways.TakeawaysKirsten is preparing for a swim meet and shares her training experiences.Wendy reflects on her wellness win of keeping her hat for a year.Both hosts discuss the importance of accountability in fitness.Excuses for missing workouts can be controllable or uncontrollable.It's essential to prioritize goals and adapt plans accordingly.Incorporating family into fitness can help make exercise a priority.Understanding your 'why' is crucial for achieving goals.Planning ahead is necessary for success in fitness and wellness.It's okay to change your goals based on current priorities.Listeners are encouraged to take ownership of their fitness journeys.Thanks for being here!Make it a great week.Wendy and Kirsten :) :) :)

In this episode, Kirsten and Wendy engage in a heartfelt discussion about the emotional and physical benefits of having pets, particularly in relation to wellness. They share personal stories about their experiences with pets, including the recent loss of Kirsten's hamster, which sparked a deeper reflection on the role pets play in our lives. The conversation highlights how pets provide unconditional love, companionship, and even motivation for physical activity, while also addressing the emotional challenges that come with their loss.Kirsten and Wendy emphasize the importance of cherishing every moment with our pets and recognizing the lessons they teach us about love and happiness.The episode also touches on the significance of self-care and the need to balance responsibilities with personal well-being. Kirsten and Wendy discuss their own wellness wins for the week, including maintaining consistency in their routines and the importance of setting realistic expectations for productivity. They conclude with a reminder to appreciate the small joys in life, whether through the companionship of pets or the simple act of taking time for oneself.TakeawaysPets provide unconditional love and companionship.Cherish every moment with your pets; they teach us valuable lessons.It's okay to take a break from your wellness streaks when needed.Self-care is essential for maintaining mental and emotional health.Pets can motivate us to be more active and engaged in life.Thanks for being here! Make it a GREAT Week <3Kirsten and Wendy

In this important conversation, Kirsten and Wendy discuss their experiences and insights related to triathlons, personal wellness, and the challenges of balancing work and life commitments. They share personal stories of achievements, including races and training, while emphasizing the importance of setting boundaries and maintaining a healthy lifestyle. The duo also provides valuable tips for beginners looking to enter the world of triathlons, addressing common fears and practical steps to get started. They answer listener questions, offering coaching advice and encouragement for those interested in pursuing their athletic goals.TakeawaysIt's important to set boundaries in your work life.Finding a balance between commitments is crucial for wellness.Starting a new year can be overwhelming but also exciting.Triathlons can be accessible for beginners with the right approach.You don't have to run in a triathlon; walking is acceptable.The journey of training for a triathlon can be life-changing.Communication is key in a coach-athlete relationship.Assess your fitness level before picking a race.Local races are a great way to start your triathlon journey.No question is too small when seeking advice.Thank you for being here!Make it a GREAT week.Wendy and Kirsten <3

In this engaging conversation, Kirsten and Wendy share their personal wellness wins and set intentions for the new year. They discuss the importance of realistic goal-setting, nutrition, hydration, and strength training, particularly for swimmers. They offer specific simple challenges that anyone can take on to start their wellness journey into the new year. The episode also highlights listener feedback, emphasizing the community aspect of wellness and the power of shared experiences.TakeawaysWellness wins can be personal achievements that motivate others.Setting realistic goals can lead to greater success in fitness.Engaging athletes in fun challenges can enhance their motivation.Nutrition goals should be simple and attainable for better adherence.Sleep consistency is crucial for overall health and recovery.Strength training should focus on sport-specific muscles for effectiveness.Listening to your body is key to maintaining a healthy routine.Hydration can significantly impact daily performance and energy levels.Community feedback can inspire and motivate others in their wellness journey.Simplicity in goals can lead to better focus and less overwhelm.

In this engaging conversation, Kirsten and Wendy discuss the excitement of a new year, emphasizing the importance of setting boundaries and prioritizing personal wellness. They explore the concept of beauty in wellness, focusing on the significance of noticing small wins rather than striving for perfection. The duo delves into New Year's resolutions, contrasting them with personal goals and intentions, and provide practical advice for listeners. They also address listener questions, offering insights on training and nutrition for athletes, particularly those with specific dietary needs.TakeawaysNew Year's brings hope and motivation.Setting boundaries is crucial for personal wellness.Beauty in wellness is about noticing small wins.Resolutions should align with personal goals and intentions.Understanding your 'why' is key to motivation.Goals should be realistic and attainable.Track your nutrition to understand your needs.Diverse food choices can meet protein requirements.Celebrate small achievements along the way.Listener engagement enhances the podcast experience.Thank you for being here! Make it a great week AND Happy New Year!Kirsten and Wendy :)

In this conversation, Kirsten and Wendy reflect on their wellness wins during the holiday season, discuss the importance of setting intentions for the new year, and share their personal words of the year. They emphasize the significance of simplicity in achieving goals and the power of allowing things to unfold naturally. The discussion is filled with insights on personal growth, coaching, and the joy of the holiday season.TakeawaysWellness wins can be small yet significant moments of self-care.Reflecting on the past year helps in setting future intentions.Choosing a word of the year can guide personal growth.Simplicity in goals can lead to better outcomes.Allowing things to happen can bring peace of mind.It's important to celebrate small victories in wellness.Coaching athletes while being an active athlete enhances relatability.Aging can bring a different kind of strength and balance.Happiness can be a consistent wish throughout life.The new year brings hope and opportunities for change.Happy Holidays AND as always, make it a great week.Kirsten and Wendy

In this engaging conversation, Kirsten and Wendy reflect on their experiences in endurance racing, share personal growth stories, and celebrate the one-year anniversary of their podcast, 'Wellness Made Easy.' They discuss the challenges and highlights of their podcasting journey, listener engagement, and provide valuable tips for those looking to start their own podcasts. The conversation emphasizes the importance of community, personal wellness, and the joy of sharing experiences with others.TakeawaysWendy completed a 50-mile race, tying it to her word of the year, 'possibilities.'She finished the race in 10.29 hours, exceeding her expectations.Endurance races often bring mental challenges, especially in the later stages.Wendy prefers to run 50Ks for now, focusing on pacing and enjoyment.The upcoming 50K race will have significant elevation, which excites Wendy.Kirsten and Wendy celebrate their podcast's one-year anniversary.They highlight the joy of connecting weekly and sharing insights.Listener engagement is crucial for the podcast's growth and direction.Starting a podcast can be simple; just begin and learn along the way.They emphasize the importance of being authentic and relatable in podcasting.Thank you for being here for our ONE YEAR anniversary!Make it a great week.Kirsten and Wendy <3 <3 <3

In this conversation, Kirsten and Wendy discuss various aspects of swimming, personal growth, and the importance of setting boundaries, especially during the holiday season. They share their experiences with hair care products, swimming goals, and the significance of planning ahead for social situations and financial commitments. The discussion emphasizes the need for self-awareness and confidence in maintaining boundaries, as well as practical tips for navigating holiday pressures and commitments.TakeawaysSetting boundaries is crucial for personal well-being.Planning ahead can alleviate holiday stress.It's important to know your priorities and stick to them.Confidence in your decisions helps maintain boundaries.Emotional purchases can lead to regret; take time to decide.Sharing resources can help others in their fitness journey.It's okay to say no to social invitations that don't serve you.Understanding your relationship with money can reduce stress.Being clear about your boundaries can inspire others.Self-awareness is key to setting effective boundaries.Thank you for being here!Make it a great week.Kirsten and Wendy :)

In this conversation, Kirsten and Wendy discuss the transformative power of learning to swim, emphasizing that age should not be a barrier to overcoming fears associated with water. They shares inspiring stories of individuals, including those in their eighties, who have successfully learned to swim and enjoy water activities, highlighting the importance of comfort and safety in the water.Kirsten and Wendy each share their favorite swim drills they teach the athletes they coach and offer anyone who wants help with their swim technique to submit a video for specific drills to help them be more efficient and effective in the water.TakeawaysIf you're not an athlete, you can still learn to swim.Age is not a barrier to learning new skills.Many people have overcome their fear of water.It's possible to enjoy water activities at any age.Learning to swim can enhance vacation experiences.Comfort in water can be achieved with practice.Personal growth is achievable at any stage of life.Working with older adults can be rewarding.Fear of water can be conquered with the right guidance.Swimming lessons can lead to greater confidence.Just Keep Swimming.Thanks for being here!Make it a great week.Kirsten and Wendy <3

In this engaging conversation, Kirsten and Wendy explore various themes surrounding wellness, personal commitments, and navigating family dynamics during Thanksgiving. They share their experiences with cold plunges, discuss their wellness wins, and reflect on how their Thanksgiving traditions have evolved over the years. The conversation also delves into managing eating habits during the holidays, addressing personal challenges, and the importance of mindfulness and self-care. They conclude with listener questions, providing insights into their personal philosophies on rest and exercise.TakeawaysCold plunges can be energizing and invigorating.Staying committed to wellness routines is essential.Thanksgiving traditions can evolve over time.Navigating food choices during holidays can be challenging.It's important to communicate dietary needs to family.Mindfulness can help manage eating habits during gatherings.Self-care is crucial during busy holiday seasons.Having a plan can reduce anxiety around food.It's okay to enjoy holiday meals without guilt.Rest days should be based on individual needs.Thanks for being here!Make it a great week.HAPPY THANKSGIVING <3Wendy and Kirsten :)

In this conversation, Kirsten and Wendy explore various wellness practices, focusing on the importance of morning routines, the benefits of cold plunging, and the transformative power of gratitude. They discuss how mindset affects training and the significance of accountability in achieving fitness goals. The conversation also delves into heart rate training and its implications for longevity, emphasizing the need for personalized approaches to fitness and wellness.TakeawaysCold plunging can be a mental challenge but is rewarding.Gratitude practices can shift your mindset positively.Training is optional; you have the choice to participate.Accountability partners can enhance your wellness journey.Mindset plays a crucial role in overcoming challenges.Expressing gratitude can improve relationships and mental health.Heart rate training is essential for understanding fitness levels.Personalized training approaches yield better results.You can find gratitude in everyday moments.Consistency in practice leads to long-term benefits.Thanks for Being Here!Make it a great week.Wendy and Kirsten :)

In this conversation, Kirsten shares her transformative journey towards body positivity and self-acceptance at the age of 53. She reflects on her changing perspective regarding her body image, especially after experiencing weight fluctuations post-marathon. This discussion highlights the importance of embracing one's body and fostering a positive self-image, regardless of age.Wendy and Kirsten also discuss the events in their lives that are important and how they manage their day to day activities with confidence and positivity.Kirsten felt good about her body for the first time at 53.Weight fluctuations are common after long-distance events.Aging can bring a new perspective on self-image.Body positivity is crucial for mental health.Self-acceptance can lead to empowerment.Kirsten's journey reflects personal growth.Confidence can improve with age.It's important to challenge negative thoughts about body image.Embracing one's body can enhance overall well-being.Positive self-talk can transform how we view ourselves.

In this conversation, Kirsten and Wendy discuss personal wellness wins, share tips for building immunity, and emphasize the importance of nutrition, movement, and emotional well-being, especially during the holiday season. They provide practical advice on how to maintain health and manage stress effectively.TakeawaysKirsten has been battling laryngitis but still managed to run a 10-mile race.Wendy's wellness win was a relaxing family vacation despite the travel stress.Both hosts emphasize the importance of staying away from sick individuals to maintain health.Nutrition plays a crucial role in immune support, with a focus on fruits and vegetables.Supplements like vitamin C and protein shakes can enhance immunity.Quality sleep is essential for overall health and immune function.Regular movement and exercise can boost the immune system.Managing stress is vital for maintaining a healthy immune response.Saying no to overwhelming commitments can help reduce stress during the holidays.Planning ahead for the holidays can alleviate anxiety and improve enjoyment.Thanks for being here!!!!Make it a great week .Kirsten and Wendy :) :) :)

In this conversation, Kirsten and Wendy explore the themes of wellness, the importance of flexibility in life, and the pursuit of progress over perfection. They discuss personal experiences and insights on how chasing perfection can lead to disappointment and how embracing the journey can lead to greater peace and fulfillment. The conversation also touches on the significance of mindset shifts, personal growth, and the lessons learned from setbacks, particularly in the context of athletic pursuits like Ironman races.TakeawaysFlexibility in life allows for meaningful connections.Prioritizing wellness means making choices that support freedom.Chasing perfection is often a futile endeavor.Progress is more important than perfection in wellness journeys.Letting go of negative habits can lead to personal growth.Enjoying the process is crucial for long-term success.Setbacks can provide valuable lessons in resilience.Mindset shifts are essential for embracing imperfection.Personal growth often comes from life experiences and challenges.Finding peace of mind is a key goal in life.Sound BitesThanks for Being Here!Make it a GREAT Week :)Kirsten and Wendy <3

In this episode, Kirsten and Wendy discuss various aspects of wellness, training, and performance improvement for athletes. They share personal wellness wins, delve into off-season training strategies, emphasize the importance of goal setting, and provide insights on improving swimming technique. The conversation also highlights the significance of recovery and injury prevention in training regimens.TakeawaysWendy's DEXA scan showed improved body composition despite the same weight.Off-season training should focus on strength and technique.Setting clear goals is crucial for effective training.Swimming technique can be improved through video analysis and coaching.Recovery exercises are essential for long-term performance.Thanks for Being Here!Make it a GREAT Week.Wendy and Kirsten <3

In this conversation, Kirsten and Wendy explore various themes surrounding wellness, personal growth, and the importance of slowing down in life. They discuss their personal wellness wins, the significance of living in the present, and how to navigate life's changes while maintaining a balanced approach to training and nutrition. The conversation emphasizes the need for mindfulness, effective time management, and the benefits of embracing seasonal transitions in both life and athletic pursuits.TakeawaysWellness wins reflect personal growth and achievements.Slowing down can enhance awareness and presence in life.Living in the moment helps in managing stress and anxiety.Off-season training is crucial for long-term athletic success.Mindfulness in nutrition can prevent emotional eating.Tracking time and activities can reveal areas for improvement.Embracing change is essential for personal development.Finding balance in training and life leads to better outcomes.Seasonal transitions can impact mood and motivation.Setting realistic goals helps in maintaining focus and direction.Thank you for Being Here!Make it a GREAT Week.Wendy and Kirsten :) :) :)

In this conversation, Kirsten and Wendy discuss their personal wellness wins, emphasizing the importance of sleep and sleep hygiene in maintaining health and performance. They explore various aspects of sleep hygiene, including the impact of caffeine, blue light exposure, and temperature control on sleep quality. The conversation highlights the significance of sleep for recovery, mental health, and overall well-being, providing practical tips for listeners to improve their sleep habits.TakeawaysKirsten's race was canceled, leading to unexpected wellness wins.Wendy's coaching success with an athlete qualifying for championships.Sleep is crucial for recovery and overall health.Sleep hygiene includes consistent sleep schedules and environment.Caffeine can disrupt deep sleep despite initial sleepiness.Limiting blue light exposure before bed is essential.Temperature control in the bedroom affects sleep quality.Regular exercise contributes to better sleep but should be timed appropriately.Naps should be limited to earlier in the day to avoid sleep disruption.Sleep impacts mental health, focus, and emotional stability.Thanks for Being Here!Make it a Great Week.Kirsten and Wendy <3 <3 <3

In this conversation, Kirsten and Wendy discuss their personal updates, wellness wins, and the importance of sleep and nutrition in their lives. They go into their specific meals they eat to fuel their training and lives as plant-based athletes, adding meals Kirsten makes for her vegan daughter and meals Wendy makes for her non-vegan husband.The conversation also touches on their upcoming events and the challenges of balancing family and dietary choices, all while emphasizing the simplicity and enjoyment of vegan cooking.TakeawaysKirsten is adjusting to a new coaching schedule.Wendy celebrates a coaching success with an athlete's Ironman finish.Sleep quality is crucial for recovery and performance.Setting and revisiting personal goals can reignite motivation.Daily nutrition is essential for training and recovery.Meal planning can accommodate different dietary needs.Simplicity in cooking can lead to healthier eating habits.Packing nutritious lunches for kids is important.Mental strength is developed through challenging experiences.Sharing experiences can inspire others to pursue their goals.Thanks for Being Here!Make it a GREAT Week.Kirsten and Wendy ;) <3 V

In this conversation, Kirsten and Wendy discuss their personal wellness wins, including overcoming injuries and managing caffeine intake. They delve into the complexities of multitasking, exploring its benefits and drawbacks, and share effective strategies for balancing multiple tasks. The discussion also highlights common multitasking fails and the importance of being present in various situations. Listener questions are addressed, focusing on training and personal insights, culminating in a look ahead at their goals and excitement for upcoming events.TakeawaysWendy's back pain has significantly improved, marking a wellness win.Kirsten is dealing with persistent tendonitis in her elbow.Both hosts emphasize the importance of managing caffeine intake for wellness.Multitasking can be beneficial but also detrimental depending on the context.It's crucial to prioritize tasks and be present in the moment.Listening to podcasts while doing easy workouts can be effective multitasking.Multitasking during high-intensity workouts can lead to poor performance.Personal connections should take precedence over multitasking during conversations.Effort is a key metric in training, more so than data from devices.Setting boundaries and prioritizing tasks can enhance productivity.Thanks for Being Here!Make it a Great Week.Wendy and Kirsten <3 <3 <3

In this inspiring conversation, Kirsten and Wendy share their personal wellness wins, discuss the importance of adapting to new skills as we age, and delve into the value of race reports for personal growth and coaching. They explore the challenges of caregiving and maintaining self-care, emphasizing the need for balance between ambition and recovery. The discussion also touches on navigating relationships in later life and the excitement of future goals, highlighting the significance of community and connection in sports and life.They finish with a Q&A session from their "Life Over 50" episode they shared last week.TakeawaysWendy's wellness win was completing an Olympic distance race despite back pain.Kirsten emphasized the importance of adapting to new technology as we age.Race reports are valuable for personal reflection and sharing experiences with others.Sharing personal struggles in race reports can help others relate and learn.Wendy's experience with caregiving highlights the importance of self-care.Kirsten shared her approach to balancing ambition with recovery in training.Both hosts discussed the significance of having a strong 'why' in pursuing goals.Wendy's insights on mobility and joint care are crucial for aging athletes.Kirsten shared her excitement for upcoming events and personal goals.The conversation emphasized the importance of community and connection in sports.Thanks for Being Here!Make it a Great Week.Wendy and Kirsten :)

In this engaging conversation, Kirsten and Wendy discuss their experiences with triathlons, personal growth, and the challenges of seasonal changes. They share their wellness wins, including overcoming injuries and achieving personal bests, while emphasizing the importance of recovery and maintenance in athletic training. The duo also explores the impact of seasonal affective disorder and offers tips for embracing the fall season with a positive mindset. They highlight the significance of community engagement and setting future goals, ultimately encouraging listeners to find joy and delight in their lives.TakeawaysWendy achieved a personal best in a 5K after recovering from an injury.Kirsten loves the grassroots feel of the Wildlife Loop triathlon.Elevation gain in races can significantly impact performance.Recovery and maintenance are crucial for athletes, especially after injuries.Seasonal changes can affect mental health; planning ahead is essential.Finding joy in small things can help combat seasonal affective disorder.Community challenges can foster engagement and motivation.Adapting to seasonal changes requires a positive mindset.Setting future goals can open up new possibilities for growth.Delight in life can come from simple joys and experiences.Thanks for being here!Make it a great week.Wendy and Kirsten :)

In this conversation, Kirsten and Wendy discuss the journey of thriving after 50, sharing personal experiences and insights on physical changes, mindset shifts, and practical tips for maintaining health and wellness. They emphasize the importance of community, resilience, and a positive outlook as they navigate the challenges of aging.TakeawaysProductivity is subjective and varies for each individual.Physical challenges can arise as we age, especially for women.Maintaining a positive mindset is crucial during setbacks.Aging is a unique experience for everyone, influenced by lifestyle and health.Community support plays a vital role in emotional well-being.Functional training is essential for maintaining mobility and strength.Investing in recovery is as important as training itself.Sleep hygiene is critical for overall health, especially as we age.It's never too late to start something new or pursue goals.Gratitude and service can enhance emotional wellness.Thanks for Being Here!Make it a Great Week.Wendy and Kirsten <3

In this conversation, Kirsten and Wendy explore themes of balance, grace, and the importance of functional training in daily life. They discuss personal wellness wins, the significance of reading for connection, and the maturity gained through athletic experiences. The conversation emphasizes emotional wellness, the need for agility in daily activities, and the value of expanding comfort zones. They conclude with reflections on gratitude, flexibility, and the importance of creating functional habits that enhance overall well-being.TakeawaysGive yourself grace; there's no such thing as too much grace.Reading can connect us with others and enhance our lives.Wellness wins can come from personal achievements and reflections.Functional training helps with daily activities and overall fitness.Strength training should focus on movements that translate to real life.Maturity in athletics comes from experience and balance in training.Emotional wellness is about setting boundaries and managing reactions.Agility is important for daily life and can be practiced easily.Expanding your comfort zone can lead to growth in all areas of life.Practicing gratitude and flexibility can improve overall well-being.Thank you for being HERE! Make it a GREAT week :)Wendy and Kirsten <3

In this engaging conversation, Kirsten and Wendy explore various themes related to wellness, particularly focusing on bone health, self-regulation, and the changes that come with aging. They discuss the importance of maintaining bone density, especially for women over 50, and share personal experiences with health challenges and triumphs. The conversation also delves into the significance of mindset shifts for achieving balance in life, the role of connection and emotional wellbeing, and the spontaneity of their podcasting approach. Listener engagement is highlighted as they share feedback and encourage audience participation.TakeawaysWendy's experience with osteoporosis highlights the importance of bone health for women over 50.Self-regulation is crucial for maintaining mental and emotional balance.Exercise, especially weight-bearing activities, can improve bone density.Life changes after 50 require adjustments in health and wellness strategies.Mindset shifts can help in managing stress and achieving balance.Connection with others enhances emotional wellbeing.Spontaneity in podcasting can lead to authentic conversations.Listener feedback can inspire new content and ideas.Prioritizing self-care is essential for overall wellness.Engaging with listeners fosters a sense of community.Thanks for Being Here!Make it a GREAT Week.Kirsten and Wendy :)

In this conversation, Kirsten and Wendy discuss their personal wellness wins, the importance of recovery, and the role of gratitude in maintaining a balanced life. They explore how mindset shifts can help individuals prioritize rest and recovery, and share practical tips for integrating mindfulness and gratitude into daily routines. The discussion emphasizes the interconnectedness of physical and mental well-being, and the necessity of slowing down in a fast-paced world.TakeawaysKirsten shares her journey of overcoming a busy summer and prioritizing wellness wins.Wendy reflects on her recovery week and the importance of taking time off.The conversation highlights the significance of rest and recovery for athletes and non-athletes alike.Gratitude is presented as a powerful tool for mental and emotional well-being.Mindset shifts are essential for finding balance in a busy life.Eating healthy can be just as quick as unhealthy options, with a focus on nutrition.Practicing gratitude can lead to better sleep and overall wellness.Rest and recovery are as important as training days for athletes.Kirsten shares her 3,000-day gratitude streak and its impact on her life.The importance of being creative in finding solutions to everyday challenges. Thanks for Being Here!Make it a GREAT Week.Wendy and Kirsten :)

In this conversation, Kirsten and Wendy discuss various aspects of maintaining wellness on a budget. They share personal experiences and insights on how to enjoy life while being mindful of expenses. The discussion covers topics such as nutrition, fitness, self-care, mental health, and relationships, emphasizing that wellness doesn't have to be costly. They provide practical tips and strategies for listeners to implement in their own lives, encouraging a balanced and fulfilling lifestyle without breaking the bank.Episode Takeaways:Kirsten shares her experience taking her daughter to a concert, highlighting the joy of shared experiences.Wendy discusses her trip to Pennsylvania and the importance of relaxation and family time.The hosts emphasize the significance of budgeting for wellness and how everyone has different priorities.Eating healthy can be affordable with meal prep and smart shopping strategies.Wendy shares tips on finding free or low-cost fitness options, including outdoor activities and bodyweight exercises.Self-care doesn't have to be expensive; simple practices like naps and good hygiene are effective.Mental health resources can be accessed affordably, including online therapy options.The importance of community support in maintaining relationships and finding budget-friendly date night ideas.Kirsten and Wendy encourage listeners to explore local resources for discounted or free wellness services.The conversation wraps up with a call for listener engagement and questions for future episodes.Thanks for Being Here!Make it a GREAT Week.Kirsten and Wendy :) $ <3

In this conversation, Kirsten and Wendy discuss the importance of self-care, wellness wins in coaching, and the challenges of managing parental expectations in youth sports. They delve into the impact of weight and metrics on mental health, emphasizing the need to focus on true metrics rather than just numbers on a scale. The discussion highlights the significance of listening to one's body, the role of mindset in performance, and the importance of rate of perceived exertion in training. They conclude with thoughts on challenging oneself beyond data and the importance of controlling effort in athletic pursuits.Thanks for Being Here!Make it a Great Week.Kirsten and Wendy <3

In this conversation, Kirsten and Wendy discuss their experiences with coaching swim teams, personal wellness wins, and the importance of sun protection. They share insights on skin health, the significance of regular dermatological check-ups, and the evolving identity of multi-sport athletes. The discussion also touches on the costs associated with triathlon and how to find balance in training while maintaining a passion for the sport.Thanks for Being Here!Make it a Great Week.Wendy and Kirsten :)

In this conversation, Kirsten and Wendy explore the challenges of time management, the importance of mindset, and the significance of celebrating wellness wins.They discuss how to find balance in training, the role of preparation, and the power of small changes in achieving goals. The conversation emphasizes the importance of identifying priorities, adapting to life changes, and creating a supportive environment for personal growth. They also reflect on their journeys of self-discovery and the value of consistency in achieving long-term success.Thanks for being here!Make it a great week!Kirsten and Wendy <3

In this conversation, Kirsten and Wendy explore various wellness myths, emphasizing the importance of sleep hygiene, the misconceptions surrounding diet and exercise, and the significance of holistic wellness. They discuss the impact of marketing on health perceptions, the role of connection in wellness, and the truth about fruit and sugar. The conversation also highlights the importance of proper warm-up techniques and the contextual understanding of training and health advice.This is Part 2 of our Wellness Myths Series.Thanks for Being Here!Make it a Great Week.Kirsten and Wendy :)

In this conversation, Kirsten and Wendy discuss their experiences in coaching, the challenges of maintaining a business, and the importance of marketing strategies. They share personal anecdotes about managing anxiety, especially in relation to travel and family dynamics. The duo provides practical tips for athletes traveling for races, emphasizing the significance of planning, communication, and maintaining routines. They also address listener questions, offering insights into common coaching challenges and the importance of self-care in the athletic journey.Thanks for being here!Make it a great week.Wendy and Kirsten <3

In this conversation, Kirsten and Wendy explore the themes of wellness, setbacks, and personal growth. They discuss the importance of community, mindset shifts, and strategies for overcoming challenges. The conversation emphasizes the temporary nature of setbacks, the power of gratitude, and the significance of self-compassion. They share personal experiences and practical tips for navigating difficult times, highlighting the value of connection and support in the journey of self-improvement.Thanks for Being Here!Make it a Great Week.Wendy and Kirsten :)

In this engaging conversation, Kirsten and Wendy share personal updates, including their wellness wins and achievements in fitness. They discuss the value of podcasts in personal growth and wellness, highlighting their accessibility and the unique benefits of listening to them. The episode continues with a discussion of their favorite podcasts and how these have influenced their lives and coaching philosophies. Wendy and Kirsten explore the transformative power of podcasts in their lives, discussing how they draw inspiration from various shows, the importance of long-form content, and the value of finding the right podcast that resonates with individual needs. They emphasize the significance of expert guidance in wellness and nutrition, the benefits of being well-rounded, and the role of community engagement in enhancing the podcasting experience.The discussion also touches on personal journeys with podcasts and the insights gained from listening to experts in various fields.Thanks for being here!Make it a great week.Wendy and Kirsten <3

In this conversation, Kirsten and Wendy discuss various health and wellness topics, including Kirsten's experience with gout, the importance of self-advocacy during life transitions, and the benefits of decluttering for mental clarity. They share personal stories about joint pain, mobility issues, and the emotional attachment to possessions, emphasizing the freedom that comes from simplifying life. The discussion also touches on the significance of celebrating small victories in wellness and the journey of downsizing. Kirsten and Wendy explore the multifaceted approach to decluttering, focusing on physical, mental, and emotional spaces. They share practical strategies for decluttering physical items, such as setting daily challenges and creating manageable goals. The discussion transitions into mental clarity, emphasizing the importance of organizing thoughts and reducing distractions. Finally, they delve into emotional wellness, highlighting the significance of expressing emotions and seeking support through therapy and journaling. The conversation is rich with actionable tips and personal anecdotes, making it relatable and insightful for listeners seeking to simplify their lives.Thank you for being here!Make it a great day.Wendy and Kirsten :)

In this episode, Kirsten and Wendy recap their first six months of the podcast and share your listener questions on the topics they have discussed so far this year. They reflect on their six-month podcast journey, emphasizing the importance of listener engagement and feedback. The conversation highlights the significance of movement for mental health and the value of community support in wellness journeys.Kirsten and Wendy discuss various aspects of athletic training, including the importance of understanding heart rate and effort levels, simplifying nutrition, managing stress and anxiety, and the significance of periodization in training. They also delve into wellness myths, the impact of mindfulness and media breaks, the importance of relationship wellness, self-love, and the discussion around eating disorders. The conversation emphasizes the need for effective communication and leading by example in addressing health and wellness issues. Wendy and Kirsten explore essential themes of wellness, personal growth, and the athlete's journey. They discuss the importance of daily habits such as sleep, nutrition, and building relationships. The conversation also delves into the challenges of burnout and overtraining, the exploration of veganism in athletic performance, and the significance of mindset in preparing for events. They share personal experiences and insights on navigating life's transitions and overcoming feelings of imposter syndrome, emphasizing the importance of community and support in achieving wellness goals.Thanks for being here!Make it a great day.Kirsten and Wendy <3 <3 <3

In this conversation, Kirsten and Wendy discuss their daily challenges, motivation, and the importance of self-care. They share personal wellness wins, the impact of sleep on overall wellbeing, and strategies for overcoming overwhelm and anxiety. The discussion also touches on the ebb and flow of life’s challenges and the significance of simplifying one’s life to manage stress better. Wendy and Kirsten explore the natural ebbs and flows of life, emphasizing the importance of mindset in navigating transitions. They delve into the common experience of imposter syndrome and the pressures of social media that contribute to feelings of FOMO (fear of missing out). The discussion highlights strategies for reframing thoughts and managing expectations, ultimately encouraging listeners to focus on personal growth and self-awareness.Thank you for being here!Make it a great day.Wendy and Kirsten <3

In this conversation, Kirsten and Wendy discuss their personal wellness wins, the importance of navigating life transitions, and how to maintain control during these changes. They share personal stories and insights on how to align with one's true self and manage emotional wellbeing through various life challenges. Kirsten and Wendy explore the nuances of navigating personal transitions, emphasizing the importance of authenticity in reactions and the value of connecting with others who share similar experiences. They discuss how even small transitions can impact wellbeing and highlight the significance of self-care during challenging times. The dialogue also touches on practical advice for athletes regarding nutrition and hydration, particularly in relation to racing and electrolyte needs. The conversation concludes with excitement about upcoming events and personal goals.