Afternoon Snack

Catch up with Alex and Meredith on some major life updates! They talk about their recent move to a new house, their new podcast nook, and how it went for them to take a week off of training during their move. They dive into their gravel riding adventures and discuss the challenges and excitement of embracing endurance sports over CrossFit. They will also get into the topic of making decisions without the fear of regret, the challenges of comparison in fitness, especially in CrossFit, and the value of setting boundaries with social media for your mental health.

— New Podcast Nook

— Difficult Gravel Rides

— We Moved!

— Taking a Week Off Training: How it Went

— CrossFit and Shifting You Mentality on Training

— Comparison, Community & CrossFit

— Matching Tattoos and a Throuple?

— The Comment Section is Back!

— “You Might Regret That”

— Choosing to Push Yourself & Not Staying “Comfortable”

— Setting Boundaries with Social Media

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: And We’re Live!… From the Comments Section

· Listen to Afternoon Snack: Two Girls and a Truck: Catch-Up With Us, Moving Shenanigans & A New Furry Friend!

· Listen to Afternoon Snack: Surviving the Oregon Cascades 100 Mile Race with Tanya Turner

· The Story Behind the Matching Tattoos

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Lazar Ðukić died during the CrossFit Games. It was a tragedy that follows a history of negligence on behalf of CrossFit, and Alex and Meredith sit down to reflect back on their experience as CrossFit athletes as well as previous occurences where athletes put their lives on the lines for points. They delve into the emotional impact on the community, safety concerns, and the controversial decision to continue the games. This episode not only honors Lazar by shining a light on the way he passed away, but also advocating for change so no other athlete or family member has to suffer such a loss. If you were moved by Lazar’s death, Alex and Meredith share how to best cause a disruption in CrossFit including writing directly to brands and sponsors to hold accountability by threatening their bottom line. Athletes deserve protection, and to be able to compete without their lives hanging in the balance. We here at Afternoon Snack honor Lazar Dukic's memory, and urge whoever want to and are able to donate to The Lazar Ðukić Support Fund so that his family can get the support they need during this time.

— Initial Reactions and Emotional Impact

— Overview of the CrossFit Games

— Personal Experiences and Background

— Details of the Tragic Event

— Safety Concerns and Historical Context

— Comparisons with Other Sports

— Negligence and Preventable Measures

— Past Incidents and Athlete Safety

— Cultural Issues in CrossFit

— Processing the Tragic News

— The Decision to Continue the Competition

— Athletes' Reactions and Controversy

— Emotional and Ethical Dilemmas

— Criticism of CrossFit's Handling

— Calls for Change and Accountability

— Reflecting on the Future of CrossFit

Resources Mentioned in This Episode:

· The Lazar Ðukić Support Fund

· Lazar’s IG

· Andrew Hiller’s IG

· Cyclist Gino Mäder has died aged 26 after Tour de Suisse crash

· World Aquatics Open Swimming Regulations

· Mathew Fraser’s IG

· Masters 60+ Athlete Saves Drowning Competitor · Kara Saunder’s IG

· Jacqueline Dahlstrøm’s IG

· Morning Chalk Up, Remembering Lazar Ðukić

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In this episode, Alex and Meredith discuss the difficulties of maintaining good nutrition during the summer. They cover the four common challenges of maintaining summer nutrition, such as eating out, alcohol consumption, vacations, and peer pressure. They will talk about the importance of flexibility, mindful eating, and listening to our bodies, and ultimately finding balance so that you are able to still enjoy your summer while continuing to meet your nutrition goals!

— Fernie Gravel Grind Bike Race

— Good Nutrition in the Summer

— Intuitive Eating and Mindfulness

— Perfectionism & Why It’s Not Helpful

— Top 4 Challenges with Nutrition in the Summer

— What is 80/20?

— Peer Pressure

— Establishing the Purpose of Your Vacation

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Understanding Alcohol: Its Impact on Your Health and Lifestyle

Listen to Afternoon Snack: Four-Time Olympic Athlete Georgia Simmerling (Part 1): Injuries, Winning Bronze, and Work Ethic

· Listen to Afternoon Snack: Four-Time Olympic Athlete Georgia Simmerling (Part 2): Disordered Eating, Relationships, and Athlete Identity

· Girls Gone Gravel: Women Chasing Adventure

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The Fernie and trail running community of western Canada lost an incredible human, leader, and mentor on July 17th. Abi Moore was a pillar in the Fernie and trail running community and her loss is being felt deeply. We were honored to know her, even if only for a short time and will continue to be inspired by her enthusiasm and joy for life, mountains, dogs, and her community here in the Rockies. Rest easy, Abi.

— Loss of a Community Member

— Personal Reflections on Loss

— Memories of Abi

— Processing Grief and Finding Support

— Living with Purpose and Balance

— Tribute to Abi

Resources Mentioned in This Episode:

· FernieFix — Abi Moore

· Canadian Trail Running Magazine: Popular B.C. race director killed in car accident in Alberta

· Tactic Nutrition Post: Live Your Life

· The Tigers & The Strawberry

· Stag Leap Running Co.

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Alex and Meredith discuss Alex’s recent 10k results and how she is working through her feelings of disappointment that she didn’t reach her goal. They talk about how to address and work through feelings of failure, ambition vs. goals, and validation and the right and wrong things to say to someone who is struggling. They also share the exciting news that Alex's next endeavor will be training for her first Ironman!

— What’s Alex Dreaming About?

— Puppy > Meredith

— Prep to Run a 10k

— 10k Outcome

— When You Don’t Achieve Your Goal

— Validation & Invalidation

— Up Next: Ironman

— Goals vs. Ambitions

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Calgary Marathon + Second Run Club Meetup Recap!

· Listen to Afternoon Snack: Empowering Women in Sports: Building Community and Overcoming Barriers with Ashley Burrill

· Listen to Afternoon Snack: Post-Marathon Reflection: Dealing with Fatigue, a Sub 3 Goal, and an Undulating Course

· Alex on the 10k: People Who Avoid Failure Are Also Avoiding Success

· Listen to Afternoon Snack: And We’re Live!… From The Comments Section

· Tour de France: Unchained on Netflix

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In this episode, Alex and Meredith have Alex’s cousin, Ashley Burrill, on to talk about the world of women in sports. They discuss the importance of community and support systems, the role of women in sports development, and the disparities between men's and women's sports. They explore Ashley's journey in hockey, her experiences coaching and what she is doing to accommodate her female clients so they are able to balance being involved in a sport alongside their busy day-to-day schedules. They also highlight the significance of supportive partners and societal implications while advocating for more visibility and support for female athletes.

— Meet Ashley!

— Long-term Friendships

— Getting Started with Hockey

— Ball Hockey and Team Canada

— Support Systems and Women's Sports

— Coaching and Empowering Women

— Setting Personal Goals and Community Building

— Creating Opportunities for Women in Sports

— Finding Community in Sports Later in Life

— Coaching Different Age Ranges of Women

— Inclusivity and Representation in Women's Sports

Resources Mentioned in This Episode:

· Good for a Girl: A Woman Running in a Man's World

· Dream On - 30 for 30 Miniseries

· Listen to Afternoon Snack: Brandi Carlile’s Tropical Gay Getaway (Part One)

· Listen to Afternoon Snack: Valentine’s Day & Brandi Carlile’s Tropical Gay Getaway (Part Two)

· America’s Sweethearts: Dallas Cowboys Cheerleaders

· Listen to Afternoon Snack: Four-Time Olympic Athlete Georgia Simmerling (Part 1): Injuries, Winning Bronze, and Work Ethic

· Listen to Afternoon Snack: Four-Time Olympic Athlete Georgia Simmerling (Part 2): Disordered Eating, Relationships, and Athlete Identity

· Follow Carly Jackson at @carlyjackson97 on Instagram

· Listen to Afternoon Snack: Navigating Challenges and Celebrating Wins at Unbound Gravel!

· Listen to Afternoon Snack: Philadelphia Marathon Recap: First Tactic Community Meet-Up, How It Went, and What’s Next!

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In this episode, Alex and Meredith have head Tactic coach Lynsey Martin on to talk about her experience at the 2024 CrossFit Games Semifinals. Lindsay reflects on the anxiety of competition and the rigorous training that got her to semifinals. She shares her mindset shift from last year's challenges to this year's resilience. They discuss the unpredictable nature of CrossFit, judging challenges, and the importance of focusing on effort over outcome. They also touch on Lindsay's nutrition and recovery strategies and the significance of enjoying the journey rather than just the destination.

— Lynsey’s CrossFit Journey

— Mindset Shift and Overcoming Obstacles

— The Role of Luck in Competition

— Judging Challenges and Mental Toughness

— Rallying After a Tough Event

— CrossFit Judging Controversies

— Mental Challenges and Day Three

— Nutrition and Recovery

— Future Plans and Reflections

— The CrossFit Community and the Shift to Europe

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: How to Know If You’re Not Ready for a Coach: Our Non-Ideal Clients

· Listen to Afternoon Snack: Tactic Coach Lynsey Martin on Individual Variation in People’s Abilities to Reach Goals

· Listen to Afternoon Snack: Reverse Dieting with Tactic Head Coach Lynsey Martin

· Follow Lynsey @lynsmartin on Instagram

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In this episode Meredith and Alex recap the successful Unbound Gravel Race in Emporia, Kansas. They talk about Meredith’s race-day preparations for the 100-mile category, some changes she made in her nutrition after Bootlegger 100 that led to her success, and her strategy that she used throughout the race. Additionally, they discuss the growing significance of women's participation in gravel racing, and the continuous efforts to improve the competitive environment for female athletes!

— Bathtub Mishaps

— Movie Review: Kristen Stewart's Love Lies Bleeding

— Unbound Recap

— Pre-Race Jitters and Line-Up Strategy

— The Thrill of the Mass Start

— Navigating Technical Sections

— Checkpoint Chaos and Support Crew

— Race Nutrition and Strategy

— Women's Racing and Unbound's Impact

— Post-Race Reflections and Future Plans

Resources Mentioned in This Episode:

· Love Lies Bleeding with Kristen Stewart

· The L Word

· About Unbound Gravel

· Call of a Lifetime on YouTube

· Listen to Afternoon Snack: Lessons From Bootlegger 100 & Prep for Unbound!

· Keegan Swenson on Unbound Gravel

· Use code Tactic 10 at Gnarly Nutrition

· USWE Bike Packs

· Listen to The Girls Gone Gravel Podcast

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This episode, Alex and Meredith discuss the topic of curiosity and its pivotal role in achieving success in both personal and professional life. They explore how curiosity enhances coaching, improves relationships, and fosters resilience. Whether discussing their own relationship, the world of nutrition and fitness, or the broader applications of curiosity in our daily lives, Alex and Meredith provide insights that are great for anyone looking to cultivate curiosity and embrace a more thoughtful approach to their goals.

— Target Panties & Puppy Accidents

— Dog Training 101

— Curiosity and Coaching

— Why the Diet Industry is Problematic

— Curiosity and Grit

— Reframing Your Mindset

— Cultivating Curiosity in Life

— Similarities Between Therapy & Nutrition Coaching

— Curiosity as a Tool for Personal Growth

— Challenges and Misconceptions in Relationships

Resources Mentioned in This Episode:

· You Can’t Screw This Up by Adam Bornstein

· Your Honor TV Show

· Grit: The Power of Passion and Perseverance

· Listen to Afternoon Snack: The Grandmother Hypothesis: A Conversation on Women’s Evolutionary Role

· Spoiler Alert! Curiosity Encourages Patience and Joy in the Presence of Uncertainty

· Curiosity Made the Cat More Creative: Specific Curiosity as a Driver of Creativity

· States of Curiosity Modulate Hippocampus-Dependent Learning via the Dopaminergic Circuit

· Novelty and Dopaminergic Modulation of Memory Persistence: A Tale of Two Systems

· The Hungry Mind: Intellectual Curiosity Is the Third Pillar of Academic Performance

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Alex and Meredith dive deep into the topic of nutrient timing and nutrition for performance. They discuss pre and post workout nutrition and share strategies to help you best prepare for your workout depending on the time of day. They also talk about benefits of big breakfasts, managing diet patterns, and balancing macros, as well as highlighting where your focus can yield the most significant results.

— Grocery Store Struggles

— Nutrient Timing

— Baseline Eating Patterns

— Benefits of Big Breakfast

— Intermittent Fasting & Weight Loss Management

— Determining Your Daily Food Intake

— Performance Workout Eating

— Top 5 Pre-Workout Snacks

— Early Morning Workout Nutrition

— Flexible Eating Patterns and Macro Management

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: The Grandmother Hypothesis: A Conversation on Women’s Evolutionary Role

· Hit Play Not Pause: Ditching Destructive Menopause Diet & Fitness Narratives with Meredith Root

· Gnarly Hydrate - Electrolyte Drink Mix

· Fuel For Fire

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