This episode is the second part of a conversation with real women about how they strength training—this time it’s a quartet of gals who hit the gym. With hosts Sarah Bowen Shea and Amanda Loudin (a 7-year veteran of a strength class), four women runners share how they strength train in at the gym with a friend or in a group setting, including: 
-how to start strength training (finally!); 
-how building strength has shifted several women’s self-perception; 
-the joys of heavy lifting and super-setting; 
-the power of strength training in a group setting; and,
-the shared burning desire to do a pull-up! 

Co-host Amanda shares how she got over her reluctance to lifting before the first gym-goer joins at around 9:05. Please follow AMR on Instagram. 

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Anyone who loves a strong female lead will enjoy listening to this episode. In addition to talking about why it seems unlikable older women are getting thrown under the literary bus lately, hosts Sarah Bowen Shea and Ellison Weist delve into these six novels: 

The Satisfaction Café: Kathy Wang
Bug Hollow: Michelle Huneven
At Last: Marisa Silver
Fonseca: Jessica Francis Kane
A Dog in Georgia: Lauren Grodstein
Seduction Theory: Emily Adrian

Here is Fall into Fitness: Harvest Your Strength. 

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This is the ideal episode for any active woman looking to kickstart a strength-training routine. Along with hosts Sarah Bowen Shea and Britany Williams (a fitness professional!), four women runners share how they strength train in home set-ups, telling: 
-their progressions from light weights to heavy ones; 
-how they determine their strength-training routines; 
-how one couldn’t wait to swap marathon training for lifting; 
-what motivates them (including sword-play prep!); and, 
-about finding equipment bargains (including dumpster diving!). 

Before the first guest joins at 9:07, trainer Britany gives a quick strength-training primer. 

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If you’re like Laura Catherine and have been sidelined by illness during a training cycle, you’ll appreciate the sound wisdom from Coach Dimity in this episode. Experienced and aspiring trail racers will benefit so much from the mounds of trail running advice. And lovers of TMI topics will love listening to the host duo answering marathon-running Roberta’s question.  

Dimity talks about helping her daughter set up her first classroom as a brand-new teacher before the hosts turn to the questions. Please call 470-BADASS1 (470-223-2771) to record your question, and be on the lookout for Fall into Fitness: Harvest Your Strength details soon. 

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Whatever your goal, if you are considering using a pacer in a race, you need to listen to this episode. Host Sarah Bowen Shea talks with four women (including co-host Amanda Loudin!) about their experiences (good and bad) running a race with a pace group. They discuss:

-various reasons to use a pacer;
-how to get the best results with a pace group; 
-different ways to utilize a pacer; and,
-why a race pacer isn’t necessarily a magical PR-maker. 

Sarah shares a quick story about a scummy swim before talking to Amanda about her pacer experiences at about 6:11. This episode originally aired on September 30, 2022.

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Calling all strivers: In this episode, Coach Liz Waterstraat and host Sarah Bowen Shea talk about how to move toward personal excellence. Coach Liz highlights two books creating buzzes in the sports world—Inner Excellence and The Art of Learning—starting with the intriguing back story of each tome. She shares how awareness unlocks success and the importance of looking for small moments that feel like gifts. Loads of Liz love-language points, including the importance of having a beginner’s mind and that anything worthwhile takes time. One critical takeaway: Give the best of what you have that day. Words to live (and learn) by! 

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Runners, triathletes, walkers, and any other forward-motion fans need to listen to this episode. Along with hosts Sarah Bowen Shea and Tish Hamilton, the guests, founders of Stride Forward, talk about the mind-enhancing benefits of regular exercise, plus: 
-how ADHD diagnoses in their 40s affected their life-approach;
-how running can help regulate energy and emotions:
-how to redefine running success as we age; 
-their expanded definition of self-care; and, 
-a helpful mindset-shift for middle age. 

Before the guests join around 08:57, the hosting duo talks about a veritable Broadway-palooza of shows they are seeing! 

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Call this the “put your worries in another bucket” episode, as Coach Dimity assuages concerns for several runners, including Robin, who is worried about running a 5K the day before a half-marathon. (“Think of it as a shake-out run,” she suggest.) Then there’s Emily, who doesn’t need to fret about the timing of her breakfast before a long run or race. Finally, Dimity assures injured-Julie she should be able to make it to the starting line of her October marathon if she continues riding her ElliptiGO bike and easing back into running. 

Before the Q+As, Sarah shares her upcoming running-while-traveling plans. Please call 470-BADASS1 (470-223-2771) to record your question. And here’s the Mud Cake recipe. 

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Anyone in pursuit of a big goal or in the middle of a long training cycle needs to listen to this episode. Along with hosts Sarah Bowen Shea and Amanda Loudin, four women who are halfway to achieving their goal—including a half-marathon in every state or running all the World Marathon Majors—share: 
-how they dreamed up their goal; 
-their approach to ticking off milestones along the way; 
-the joys and stand-out memories from their pursuits; 
-how they maintain their motivation; and, 
-how they see themselves reaching the “finish line.” 

Instead of intro chitchat, co-host Amanda acts as a guest, telling tales of summitting 24 of the Adirondack’s 46 highest peaks. Join our Lake Placid retreat. 

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Readers (and runners) who vibe on the fresh excitement of an author’s first novel will love this episode. With host Sarah Bowen Shea, Ellison Weist details these five debuts:
The Correspondent: Virginia Evans
A Case of Mice and Murder: Sally Smith
The Hounding: Xenobe Purvis
The Slip: Lucas Schaefer
The Eights: Joanna Miller

Here’s the half-marathon and marathon nutrition program.

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