In this episode of Friends in Training: Life is a Marathon, Marcela welcomes Coach Billy Hofacker, a former gym owner turned financial coach, for an eye-opening conversation about getting financially fit. They explore the parallels between fitness and finance, and how discipline, consistency, and the right plan can change your money life just like your running life.

Billy's journey into financial coaching began with a devastating wake-up call. In 2010, while he and his wife Melissa were sitting on the couch on a rare slow morning, a knock at the door changed everything. A repo man stood on the stoop and took Billy's car for delinquent payments.

That humiliating moment forced Billy to confront a painful reality: he and Melissa had $130,000 in non-mortgage debt, including student loans, credit card debt, loans from family and friends, and stacks of unpaid bills. They were quickly losing hope.

But rock bottom became the turning point. Over the next five years, they paid off that $130,000, and over 13 years, they eliminated $500,000 in total. Today, Billy uses that hard-won wisdom to help others transform their financial lives.

Throughout the conversation, Marcela and Billy explore the striking similarities between fitness and finance. Both require discipline, consistency, and time. Both depend on behaviors that determine your outcome. Both can feel overwhelming and intimidating if you don't know where to start. And just as you can't tell whether someone is truly healthy by looking at them, you can't judge their financial health by their car, house, or vacation photos. In fact, the only thing you know for sure about someone who spends a lot of money is that they spend money, which is the opposite of building wealth.

Billy breaks down the three essential steps to getting financially fit:

Step 1: Take an inventory. You need to know where you are before you can plan where you want to go. That means calculating your net worth (everything you own minus everything you owe), even if the number is negative or discouraging, and tracking your spending for at least a week to see where your money is actually going.

Step 2: Create a vision. Get clear on where you want to go financially, relationally, spiritually, and physically. Your vision doesn't have to be perfect, but you need direction.

Step 3: Close the gap. Set your next financial target, whether that's saving $1,000 for emergencies, paying off high-interest debt, building your investment portfolio, or hitting a giving goal. If someone handed you $100 right now, you should know exactly where it would go.

Billy also shares the three ingredients to building wealth: money, discipline, and time. You need a gap between what you make and what you spend, the discipline to maintain that gap, and time, which is why today is the day to start.

Along the way, he debunks common money myths, including the belief that you don't make enough to start investing, that having a 401(k) means you're set for retirement, and that budgeting means you can't have fun. The truth: a budget gives you the freedom to spend intentionally on what you value, discipline equals freedom, and financial freedom is more about behavior than income.

This episode is packed with practical wisdom for anyone who wants to take control of their money, build wealth, and create a life of freedom and generosity. Whether you're drowning in debt, just starting out, or ready to level up, Billy's story is a reminder that it's never too late to make a change and that small, consistent steps lead to massive transformation over time.

Learn more about Marcela and the FIT community at https://friendsintraining.net/

Connect with Billy Hofacker: https://wwww.yourfitnessmoneycoach.com/
Podcast: https://yourfitnessmoneycoach.com/podcast-episodes

In this extraordinary episode of Friends in Training: Life is a Marathon, Marcela welcomes Pacer Ken Skrien, an inspiring runner, pacer, and survivor whose story of resilience, service, and unwavering determination will leave you believing in the power of community and the human spirit.

Ken's journey into running began in high school as a scrawny kid who found his strength in cross country. He discovered that as races got longer, he got stronger, and at just 13 years old, he ran his first half marathon in 1:47:37 at the Fairfield Half Marathon in Connecticut. That day, a 60 something year old runner smoked him at the finish line, and a life goal was born: to become that guy who inspires the next generation. Today, Ken holds a marathon PR of 2:44:45, set at the Big Cottonwood Marathon in 2023 while running in memory of his beloved running puppy, Hermes, who had passed away the week before. Fueled by raw emotion and grief, Ken John Wicked the course, setting PRs at every distance despite having just paced two marathons the weekend prior.

But Ken's greatest pride isn't in his speed. It's in his ability to run at any pace, with anyone, for any reason. He has paced marathons from 3:00 to 7:00 and half marathons from 1:40 to 3:30, and his mission is simple: to be more obnoxious than the voice in your head telling you that you can't, and to help runners discover what they're truly capable of. His two jobs as a pacer are to be a metronome so runners don't have to think about pace, and to be a louder cheerleader than the negative voice in their head. He shares unforgettable pacing stories, including the 3:30 half marathoner who fell behind the group but refused to quit, finishing long after the roads reopened and the race was broken down, crossing under the last remaining arch with a look of pure triumph on his face.

Ken has completed over 250 marathons and has run seven of the eight Abbott World Marathon Majors, all in body paint. He is the only runner to have completed all the majors in costume, painting himself red and gold for Boston College at Boston, purple and pink for his charity at London, yellow and red with a German eagle for Berlin, blue and yellow with the Chicago flag for Chicago, green and orange as Mr. Liberty for New York, white and red as the Japanese flag for Tokyo, and silver and light blue for Sydney. He's planning to add Cape Town and Shanghai to complete his painted major tour.

For over 10 years, Ken has maintained a run streak, running at least one mile every single day, with the vast majority being five miles or eight kilometers in honor of Martin Richard, the eight year old boy lost in the Boston Marathon bombing. Ken was at the finish line of the 2013 Boston Marathon when the bombs went off. Standing in front of the Old South Church in his signature red body paint, he felt the shockwaves and experienced the trauma firsthand. Though the massive finish line arch blocked his view of the atrocities, he saw thousands of first responders rushing to help, and he saw people at their best. That day changed his life forever, and he found his why. Now, when he races and the pain sets in, he runs for Dennis, for Sean, for Crystal, for Lu, for Martin, the five people lost that day, as a giant middle finger to those who tried to scare people away from running Boston.

Ken's resilience extends far beyond that day. Ten and a half years ago, he was hit by a car while cycling home from work in Miami Beach. A drunk, distracted, or homicidal driver plowed through him from behind at 40 miles per hour and left him for dead. The resulting traumatic brain injury and spinal issues cost him his business, his home, and left him quasi homeless and food insecure for years. In the early days of his recovery, his mantra was left foot, right foot, face plant is still forward progress, as he would run on the sands of South Beach after dark, falling repeatedly but getting back up every single time. Four months after the accident, he restarted his run streak, and he hasn't stopped since.

Throughout their conversation, Marcela and Ken explore the power of pacing, the mental side of racing, why race day is all in your head, the importance of chasing your own limits instead of someone else's standards, why he tells runners to forget Boston and chase New York qualifying times, the beauty and trauma of the Boston Marathon bombing, how running teaches us to handle self induced and controlled trauma so we can handle the garbage life throws at us, the significance of the running community as family, and why we all have a choice when life gets hard: to stop and be buried, or to get back up and keep moving forward.

Learn more by visiting https://FriendsInTraining.net and https://Konfedence.com

In this profoundly moving episode of Friends in Training: Life is a Marathon, Marcela welcomes Yvette Salva, a personal trainer, author, and coach whose story of survival, recovery, and transformation will leave you breathless and believing in the power of second chances.

Yvette's journey began with a childhood marked by feeling like she didn't belong. Born in Canada to a Spanish father and Haitian mother, she moved from country to country, always the new girl, always different. Walking into an American school in seventh grade wearing a boarding school uniform, she faced ridicule and racism that left her searching for where she fit in. The message she absorbed was clear: if you're beautiful, skinny, and have money, you'll have power and happiness. That lie set her on a 30 year battle with addiction that nearly cost her everything.

Her first addiction was anorexia. Hospitalized at 82 pounds, she then discovered bulimia, a secret she carried from age 14 to 47. As she moved through high school and into college, alcohol became her escape from the chaos in her mind. After graduating, she took a job as a shot girl in what turned out to be a go-go bar, and that's where cocaine entered her life. For six years, she lived in a cycle of working all night, coming home at 4 a.m., and repeating the same destructive routine. She had blood running down her nose, a hole blown through from cocaine use, and eventually found herself homeless, living in her car, a stripper with nothing left.

The turning point came when she looked in the mirror and realized she was going to die if she didn't change. She met a man who believed in her, and they were married for 20 years. But recovery wasn't linear. Even after three years sober and seven months pregnant, she relapsed at a party, changing her daughter's name from Emily to Mary Rose that very night. That moment taught her how cunning and powerful addiction truly is.

Throughout their conversation, Marcela and Yvette explore the three steps to change: awareness, acceptance, and action. They discuss the importance of surroundings, people, places, and things, and why secrets keep you sick. Yvette shares her morning routine of devotional reading, journaling, and working out at 4:30 a.m., and how fitness became her medicine. She talks about her book, Booze, Blow, and Pancakes, a memoir that chronicles her 30 year battle and offers hope to anyone struggling with addiction.

Today, Yvette runs a personal training studio for women over 40, helping them transform not just their bodies but their lives through fitness, nutrition, and mindset. She believes that fitness is Prozac, that doing hard things builds confidence, and that everyone needs a coach to stay accountable. Her message is simple but powerful: if there's breath, there's hope. Help one person every day. You are unique, and you matter.

This episode is a testament to resilience, the power of community, and the truth that no matter how far down you've gone, you can always reset, restart, and refocus. Whether you're battling addiction, emotional eating, or simply trying to find your way, Yvette's story will remind you that you are stronger than you think and you are never beyond saving.

00:00:00 Welcome and Meeting Yvette
00:02:50 Growing Up Different: The Identity Struggle
00:05:55 The Beginning of Addiction: Anorexia and Bulimia
00:07:15 Descent Into Darkness: Alcohol and Cocaine
00:09:26 The Turning Point: Meeting Her Husband
00:09:54 Three Steps to Change: Awareness, Acceptance, Action
00:10:56 Rock Bottom: Homeless Stripper
00:15:02 The Power of Surroundings: People, Places, Things
00:34:27 The Morning Routine: Devotional, Journal, Workout
00:37:40 Booze, Blow, and Pancakes: The Book
00:40:16 The Relapse: Seven Months Pregnant and Three Years Sober
00:42:45 Finding Recovery: The 12-Step Program
00:48:48 Coaching Women Over 40: More Than Just Exercise
00:51:25 Reset, Restart, Refocus: Overcoming Setbacks
00:52:24 Fitness as Medicine: Building Confidence Through Strength
00:57:54 Hope is an Acronym: Help One Person Every Day
00:58:28 Message to Your Younger Self: You Are Unique
00:59:57 Final Message: Guardian Angels and Never Giving Up

Learn more about Marcela, and the FIT community, at https://friendsintraining.net/

Connect with Yvette Salva on Instagram: @YvetteSalvaFitness
Learn more at YvetteSalvaFitness.com
Find Yvette's book Booze, Blow, and Pancakes on Amazon

In this extraordinary episode of Friends in Training: Life is a Marathon, Marcela brings together a remarkable panel of runners for the podcast's first ever group discussion, featuring eight star finishers, world major marathoners, and special guest Albert Keronye calling in from Kenya to share the unforgettable experience of running Cape Town Marathon and embarking on an African safari adventure that changed lives forever.

The panel includes Stephen, a family physician and former Army officer who completed his six stars in 2018 and has run 38 marathons including the first three Dopey Challenges at Disney, Jennifer, a nurse with 24 marathons who started running in her 20s and recently added Australia and South Africa to her collection, Tina, who has only run two full marathons but both were world majors on opposite sides of the globe, Kathy, who began running at 57 and has completed 10 marathons including eight world majors despite being a self described fragile runner, Mike, a realtor and retired professional who has finished 18 marathons and earned his eight star medal after battling through injury, and Albert Keronye from Kenya, co founder of Tapestry of Africa safari company, former teacher, voiceover artist who voiced Jesus in a Swahili film, and now inspired first time marathoner training for his debut race.

Together they recount the magic of Cape Town Marathon 2024, the first year it became an Abbott World Marathon Major, and why the experience ranks among the most memorable in their running lives. They discuss the incredible race organization, the Coca Cola and boiled salted potatoes at every aid station, the challenging course with its long stretches and cutoff points, the spotless port a potties at the start, the energy of the crowds, and the emotional weight of running in Nelson Mandela's country just days after visiting Robben Island and seeing the tiny cell where he was imprisoned for 18 years.

But the marathon was only the beginning. The group then traveled to Kenya and Tanzania for a breathtaking safari organized by Albert and his company, Tapestry of Africa. They share stories of sunrise hot air balloon rides over the Serengeti, watching herds of elephants walk in single file with their babies, witnessing an intense zebra fight over mating rights, seeing four lions sleeping in the wild, encountering mischievous monkeys who know how to open doors, hiking Kilimanjaro, and experiencing the Maasai culture firsthand. The trip became a bonding experience that went far beyond tourism, it was about connection, gratitude, and perspective.

Albert opens up about why he started Tapestry of Africa, which funds dental outreach programs in underserved Kenyan communities where people walk hours to see a dentist and often choose between food and dental care. He shares how meeting the Friends in Training group shattered his assumptions about what marathoners look like and inspired him to register for his first race, a 7K charity run in Nairobi supporting education. He also talks about the kindergarten school he founded to provide quality, affordable education to 60 children in a community where public schools are overcrowded and private schools are out of reach.

In a beautiful full circle moment, Marcela announces that the Friends in Training community will be making a love donation to support Albert's school, honoring the hospitality and kindness he showed the group during their time in Africa. The episode closes with reflections on how running connects people across continents, how travel opens hearts and minds, and how life truly is a marathon filled with joyful miles, hard miles, and the people who run alongside us through it all.

00:00:00 Welcome to Episode 10 and Our First Panel
00:01:30 Meet Albert Keronye from Kenya
00:04:20 Stephen’s Journey to Eight Stars and Dopey Perfection
00:07:10 Jennifer's Story and Blended Family
00:09:00 Tina's Two Marathons, Two Majors, Two Continents
00:10:45 Kathy's Slippery Slope from Three to Eight Stars
00:14:30 Mike's Running Journey and Family
00:18:00 Why Cape Town Marathon Was So Special
00:22:15 Race Day Experience and Course Challenges
00:26:40 Coca Cola at Every Aid Station
00:28:50 Cutoff Points and Time Management
00:32:20 Nelson Mandela's Legacy and Robben Island
00:35:10 The Safari Experience Begins
00:38:00 Hot Air Balloon Ride Over the Serengeti
00:40:30 Elephants, Zebras, and the Zebra Fight
00:43:50 Monkeys, Lions, and Wildlife in Their Habitat
00:47:20 Hiking Kilimanjaro and Maasai Culture
00:50:00 Albert's Dental Outreach and Education Mission
00:54:10 The Kindergarten School and Vision for the Future
00:57:00 FIT Gives Back: Supporting Albert's School
00:59:30 Albert Registers for His First Marathon
01:02:00 Closing Thoughts and Life Is a Marathon

Learn more about Marcela and the FIT community at https://friendsintraining.net/

Learn more about Tapestry of Africa and support Albert's mission at TapestryofAfrica.com

In this inspiring episode of Friends in Training: Life is a Marathon, Marcela welcomes Sarah Moran, a passionate runner, event producer, and daughter of FIT community members Brian and Fran, for an engaging conversation about finding your purpose, building community, and having the courage to chase your dreams.
Sarah's journey into running began in middle school with track, but it wasn't until over a decade ago that she truly fell in love with the sport. Based in New York City's Upper West Side, she has completed over 200 races and discovered that running is always there for you, no matter what life throws your way. During the pandemic, when gyms closed and gatherings stopped, running became a lifeline for New Yorkers and sparked a boom in the sport that continues today. Sarah shares how running is open to all, at any pace, and how the community built around it has become one of the most powerful aspects of the sport.
Her first race was a four mile event supporting teens against smoking, where she sprinted the first mile and walked the rest, learning valuable lessons about pacing that would serve her throughout her running career. Fast forward to today, Sarah has run the New York City Marathon five times, with her sixth coming up this year. Her first marathon in 2019 was extra special because she crossed the finish line with her mother, Fran, after earning her entry through the challenging 9 plus 1 program. Sarah shares hilarious stories from her most recent New York City Marathon, where she decided to embrace the experience and accept everything offered along the course, including tequila shots and sushi.
Beyond her accomplishments as a runner, Sarah's career transition is equally inspiring. After years climbing the corporate ladder in tech, working with Fortune 500 companies and managing multimillion dollar budgets, she realized something was missing. She found herself surrounded by coworkers with unhealthy habits, skipping meals and burning out, while she wanted to wake up early and run 13 miles. The disconnect became too much to ignore. Despite lucrative job offers and the comfort of a cushy career, Sarah took a risk on herself and made the leap into the running and wellness industry.
The transition wasn't easy. It required cold outreach, warm connections, and a lot of uncertainty. But with the support of her husband Jordan, who reminded her that accepting another corporate job would just lead to the same unhappiness, Sarah pushed forward. Today, she works as a consultant for amazing organizations in the health, wellness, and running space, including Running Man Festival, a unique three day wellness retreat in Atlanta featuring a choose your own distance race on a one mile track, the Honolulu Marathon, where she oversees the expo and works with local vendors to bring Hawaiian culture to the event, and Dun Daily, a corporate wellness company focused on helping employees achieve true work life balance through coaching and accountability.
Sarah is also a coach with Fleet Feet's New York City Marathon training program, guiding approximately 200 runners of all paces toward the finish line. She has experience guiding visually impaired runners and is passionate about using running as a way to give back and help others achieve their goals. Her work with Achilles and her time guiding a blind athlete in Honolulu opened her eyes to how running can be a powerful tool for service and connection.
Throughout their conversation, Marcela and Sarah explore the importance of community, the loneliness epidemic even in densely populated cities like New York, and how run clubs are solving that gap by bringing people together. They discuss why corporate wellness matters, how running teaches work life balance, and why everyone should have a coach to help them reach the next level. Sarah shares her philosophy that life is a marathon, not a sprint, and that there are no shortcuts. Success comes from showing up day by day, taking small steps, and trusting that those little achievements will compound into something bigger.
This episode is a powerful reminder that it's never too late to change direction, chase your passion, and build a life that makes you happy. Whether you're stuck in a job you hate, searching for community, or training for your first or hundredth race, Sarah's story will inspire you to take that first step toward the life you truly want.
Learn more about Marcela, and the FIT community, at https://friendsintraining.net/
Connect with Sarah Moran on LinkedIn: https://www.linkedin.com/in/sarahboydmoran/

In this deeply moving episode of Friends in Training: Life is a Marathon, Marcela welcomes Jennifer Marrow, a longtime member of the FIT community, for an extraordinary conversation about identity, resilience, survival, and the power of never giving up on finding the truth.

Jennifer's story begins with a childhood marked by questions and an unshakable feeling that she didn't belong. From the age of six, she sensed something wasn't right about her family situation. The people she lived with didn't look like her, didn't treat her like she belonged, and when she asked if she was adopted, the reactions only deepened her suspicions. Living in harsh conditions that included C-clamps on her windows, Jennifer knew she had to escape. At just 16 years old, she jumped out of her bedroom window at two in the morning with no money and no plan, determined to create a better life for herself.

She found work as a live-in nanny, which allowed her to finish her junior and senior years of high school while supporting herself. Strangely, no one came looking for her, not at her school, not anywhere, another clue that something was deeply wrong with her origin story. For decades, Jennifer lived as Jessica Moss, never knowing her true identity until a life-threatening cancer diagnosis led her oncologist to ask if she was Ashkenazi Jewish. With no medical history to reference and a daughter to protect, Jennifer decided to take a DNA test through Ancestry, hoping to learn her ethnic background and any genetic risks she might pass on.

What she discovered changed everything. The test revealed she was Irish and Scandinavian and provided the name of her biological father, Gary Lee Marrow. After a week of research, Jennifer found a landline number in Stafford, Virginia and made the call that would reunite her with the family she never knew she had. The woman who answered started screaming with joy, telling her she wasn't Jessica, she was Jennifer, and she had been missing since 1971. Her father sobbed on the phone, barely able to speak. Her brother, calm and composed from years working in government, confirmed the unbelievable truth: Jennifer had been abducted when she was just 18 months old, and her family had been searching for her ever since.

To confirm the connection, Jennifer and her father completed a paternity test through DNA Diagnostics, which came back 99.99999% positive. At 48 years old, after a lifetime of questions, Jennifer finally had answers. Her father flew to Fort Lauderdale to meet her at the airport, and for the first time in her life, she saw someone who looked like her, a male version of herself who made her feel petite for the first time ever.

This episode is a testament to the strength of the human spirit, the importance of trusting your instincts, and the healing power of truth. Jennifer's journey from survival to reunion is a reminder that no matter how long the road, it's never too late to find your way home. Whether you're running a marathon or running toward your truth, the finish line is always worth reaching.

00:00 Welcome and Meet Jennifer Marrow
01:15 Growing Up Feeling Like You Don't Belong
04:10 Asking If I Was Adopted at Six Years Old
06:45 Life in an Unusual and Harsh Environment
08:20 Escaping at 16: Jumping Out the Window
11:40 Surviving as a Teenage Nanny Through High School
14:50 Why Didn't Anyone Come Looking for Me?
19:20 A Cancer Diagnosis and Questions About My Heritage
22:10 Taking a DNA Test to Protect My Daughter
26:00 Discovering My Father's Name: Gary Lee Morrow
30:15 The Phone Call That Changed Everything
32:40 You're Not Jessica, You're Jennifer
35:50 Abducted at 18 Months Old: Missing Since 1971
38:25 Confirming the Truth with a Paternity Test
40:10 Meeting My Father at the Airport
42:30 The First Person to Ever Make Me Feel Petite
45:00 Reuniting with My Family After 48 Years

Learn more about Marcela, and the FIT community, at https://friendsintraining.net/

In this inspiring episode of Friends in Training: Life is a Marathon, Marcela welcomes Elliott Mason, a former elite athlete, coach, and founder of Run Addict, for an engaging conversation about athletic excellence, mental toughness, and the power of discipline in running and life.

Elliott’s journey into running began in the early 1990s in his home country of Antigua and Barbuda, a small Caribbean island with a population that could fit inside a single stadium. After watching Michael Johnson dominate the 1996 Olympics, Elliot committed himself to the sport and never looked back. His athletic career took him around the world, competing in the Central American and Caribbean Games, Pan American Games, and Commonwealth Games in events ranging from the 800 meters to the mile. Though he never competed in the Olympics due to injury during the 2004 cycle, his achievements on the track earned him recognition, autograph requests, and the realization that athletes live under a magnifying glass.

A pivotal moment came at age 12 when a coach told him he needed to train more after winning a race. Cocky and confident, Elliott showed up to the next meet untrained and came in dead last. That humbling experience ignited a fire that led him to earn a track and field scholarship to Florida International University, where he graduated with both his bachelor's and master's degrees in just four years. Later, he transitioned to professional triathlon from 2007 to 2010, training 30 hours a week and competing at the Olympic distance.

Throughout their conversation, Marcela and Elliott explore what separates elite athletes from the rest, the importance of mental training over physical toughness, the discipline required to show up daily, and why elite athletes never think they're good enough. Elliott shares lessons on handling success, recovering from setbacks including a stress fracture in his femur, and why cross training saved his running career. He also discusses his work as a coach at Flanagan High School, his mission to teach young athletes how to fall in love with running, and the creation of Run Addict, a platform designed to connect runners and run clubs across the world.

This episode is packed with wisdom for runners of all levels, from beginners to seasoned marathoners, and serves as a powerful reminder that discipline, consistency, and showing up are what transform potential into performance.

00:00 Welcome and Meet Elliott Mason
01:15 Discovering Running in the Early 1990s
04:10 Watching the 1996 Olympics: Michael Johnson's Influence
06:45 Competing in the Central American and Caribbean Games
08:20 The Power of Sports to Bring People Together
11:40 Commonwealth Games in Melbourne: Autographs and the Magnifying Glass
14:50 The Coach Who Changed Everything
19:20 From Dead Last to Scholarship Bound
22:10 Four Years at FIU: Bachelor's and Master's Degrees
26:00 Transitioning to Professional Triathlon
30:15 Lessons from Elite Athletes: Never Good Enough
32:40 The Drive to Always Be Better
35:50 Why Athletes Struggle to Retire
38:25 Coaching and Staying Connected to the Sport
40:10 You Have More Potential Than You Think
42:30 Handling Success vs. Handling Failure
45:00 Major Setbacks: Growing Pains and Stress Fractures
47:20 Cross Training Through Injury
49:10 Mental Toughness Is Mental Training
51:35 The Mamba Mentality: Putting in the Work
53:20 Teaching Athletes to Fall in Love with Running
55:40 Run Addict: Connecting Runners and Run Clubs
58:10 The Evolution of Run Clubs in South Florida
01:00:20 Why Friends in Training Is Special
01:02:30 Life Is a Marathon: Stay the Course

Learn more about Marcela, and the FIT community, at https://friendsintraining.net/

Learn more about Run Addict at https://runaddict.run

In this essential episode of Friends in Training: Life is a Marathon, Marcela welcomes registered dietitian Carla Duenas for an in-depth conversation about sports nutrition, sustainable eating habits, and how proper fueling can transform your running performance and overall health.

With over 12 years of experience as a dietitian specializing in sports nutrition, Carla brings both professional expertise and personal insight as a runner, mom of two, and wife to Miami Marathon co-founder and coach Frankie Ruiz. Her journey into nutrition began with her own health challenges, including a three-month migraine that was ultimately resolved through dietary changes, leading her to help others discover the power of food as medicine.

Throughout their conversation, Marcela and Carla explore the fundamentals of nutrition, breaking down macronutrients (carbohydrates, protein, and fats) and explaining why carbs are not the enemy runners should fear. They discuss common nutrition myths, the challenges of portion control and restaurant eating, the hidden calories in alcoholic beverages, and why restrictive diets ultimately fail. Carla shares practical advice on meal planning, mindful eating, pre-run fueling, post-run recovery, and how to make sustainable changes that last a lifetime.

This episode is packed with actionable wisdom for anyone looking to improve their relationship with food, fuel their training more effectively, or simply make healthier choices that support long-term wellness. Whether you're training for your first 5K or your hundredth marathon, understanding nutrition is key to going the distance.

00:00 Welcome and Meet Carla Duenas
01:15 From Personal Health Crisis to Becoming a Dietitian
04:10 The Three Month Migraine: Food Intolerance Discovery
06:45 Transitioning to Sports Nutrition
08:20 Life with Coach Frankie Ruiz and Running as Therapy
11:40 The Biggest Nutrition Challenges People Face Today
14:50 Macronutrients Explained: Carbs, Protein, and Fats
19:20 Why Carbs Are King for Runners
22:10 Good Carbs vs. Bad Carbs: Quality and Quantity
26:00 The Fiber Factor: Why It Matters
30:15 Portion Sizes and the Clean Plate Club
32:40 Restaurant Eating: Navigating Menus and Oversized Portions
35:50 The Truth About Alcohol and Weight Loss
38:25 Why Restrictive Diets Don't Work Long Term
40:10 The FIT Summer Reset Challenge: Behavior Change Over Quick Fixes
42:30 Sports Nutrition: Fueling and Recovery for Runners
45:00 Nutrition Myths Debunked
47:20 Intermittent Fasting and Athletes
49:10 Healthy Habits and Go-To Snacks
51:35 The Importance of Strength Training for Longevity
53:20 Life Is a Marathon: Make Changes You Can Keep Forever

Learn more about Marcela, and the FIT community, at https://friendsintraining.net/

Learn more about Carla at https://www.linkedin.com/in/carladuenas-rd/

Connect with Carla Duenas on Instagram: @Carla.nutrition

In this deeply moving episode of Friends in Training: Life is a Marathon, Marcela sits down with Pacer Tom Perri, an extraordinary runner and pacer whose story redefines resilience, service, and the power of forward motion.

With 775 marathons and ultras to his name, Pacer Tom has completed the 50 state marathon tour nine times, including once with all sub four hour finishes. He's earned his World Marathon Majors six star medal twice and has paced nearly 1,200 races over five decades, helping runners of all abilities cross finish lines from the fastest to the back of the pack.

But the most remarkable chapter of his running journey began in 2019, when he was diagnosed with stage 4 cancer. Since that day, he has run 280 marathons and ultras, and he's now chasing a goal that seemed impossible: becoming the first person ever to complete 300 marathons with stage 4 cancer. Every race is a victory. Every mile is borrowed time. And every finish line is a testament to hope.

Throughout their conversation, Marcela and Pacer Tom explore the world of marathon pacing, the evolution of the running community, the untold history of women at the Boston Marathon, and what it means to keep moving forward when life hands you the toughest miles. He also shares details about his two books, Running My Salvation from Stage 4 Cancer and Boston Marathon Triumphs, with all proceeds benefiting the American Red Cross.

This episode is a powerful reminder that life, like a marathon, will bring both joyful miles and painful ones, but with community, courage, and faith, we can keep going one step at a time.

00:00 Welcome and Meet Pacer Tom
01:15 775 Marathons and Ultras: The Numbers
02:30 Nine Time 50 State Finisher and World Marathon Majors
04:10 What Is a Pacer? The Heart Behind the Role
06:45 Pacing Nearly 1,200 Races Over 50 Years
08:20 Favorite and Least Favorite Marathons
11:40 International Racing: Rome, Tokyo, Berlin, and Beyond
14:50 The Most Inspiring Stories from the Pacer's Perspective
16:35 Running My Salvation from Stage 4 Cancer: The Book
19:20 Boston Marathon Triumphs: Honoring Legends and History
22:10 Women and the Boston Marathon: Bobby Gibb and Kathrine Switzer
26:00 How Running Has Changed from the 1970s to Today
30:15 Stage 4 Cancer Diagnosis in 2019
32:40 280 Marathons After Stage 4: Chasing 300
35:50 Life Is a Marathon: The Happy Miles and the Hard Ones
38:25 Advice for Anyone Facing Tough Times
40:10 Looking Ahead to Cape Town Marathon and Beyond

Learn more about Marcela, and the FIT community, at https://friendsintraining.net/

Find Pacer Tom's books on Amazon: Running My Salvation from Stage 4 Cancer and Boston Marathon Triumphs. All proceeds benefit the American Red Cross.

In this inspiring episode of Friends in Training: Life is a Marathon, Marcela welcomes Stella Papadopoulos, a remarkable woman who completed her first half marathon at age 68 at the A1A Marathon & Half Marathon in Fort Lauderdale. After running throughout her early life, Stella Papadopoulos took a 15 year break before returning to the treadmill at age 60. What followed was an extraordinary journey of transformation that went far beyond physical fitness. Through strength training, nutritional changes including the ketogenic diet, and consistent dedication, she lost 45 pounds and even experienced a 40% improvement in her vision. But Stella Papadopoulos's story is about much more than running. After divorcing at 60 following a 25 year marriage, she faced a pivotal question from her lawyer: "How do you want to live?" That question sparked a complete reinvention. She became a certified personal trainer at 62, launched a YouTube channel called Inspirations by Stella, published a book on navigating divorce, and embraced watercolor art as a form of healing and expression. Throughout their conversation, Marcela and Stella Papadopoulos explore the power of reclaiming your life at any age, the importance of self love and inner work, and why consistency in both running and life creates lasting transformation. Stella Papadopoulos shares practical advice on starting a fitness journey, the role of proper nutrition and fueling, and how running became a meditative practice that helped her reconnect with her strength. This episode is a powerful reminder that it's never too late to rebuild, that dreams don't expire, and that forward motion is always a choice we can make.

00:00 Welcome and Meeting Estella
00:51 Estella's Running Journey: From High School to 15-Year Break
01:28 Coming Home to Running: The Walk-Run Method
02:27 Women Reinventing Themselves After 60
03:18 The Ketogenic Diet Journey and Vision Improvement
05:12 Nutrition Fundamentals: Protein and Macros
07:20 First Steps for Beginners: Walking on an Incline
08:16 The Half Marathon Challenge
12:26 Race Day Experience and Jeff Galloway's Method
13:54 Running for Everyone: Breaking Down Barriers
15:09 The Friends In Training Community
15:51 Divorce and Rebuilding: How Do You Want to Live?
16:20 Women as Emotional Glue: Becoming Invisible
17:20 Don't Wait for a Wake-Up Call
18:10 Forward Motion: Running as Metaphor for Life
18:37 The Mental and Meditative Side of Running
19:51 Inner Work: Prayer, Meditation, and Self-Love
20:35 The Oxygen Mask Principle: Taking Care of Yourself First
21:24 Physical, Emotional, and Spiritual Health
22:17 Life's Tough Miles: Getting Through the Hard Times
22:51 Quietly Suffering: Breaking the Silence
23:10 The Book: I'm Getting Divorced, Where Do I Start?
23:41 Inspirations by Stella: YouTube Channel and Content
23:53 Watercolor Artist and Creative Expression
24:44 Fulfillment is an Inside Job
30:05 Free Resources: Digital Products and Journal Prompts
31:41 Dreams Don't Expire: Finding Your Dreams Again
32:46 Dreams Come True: New York City Marathon Story
33:48 Final Words: You Are a Light

Learn more about Marcela, and the FIT community, at https://friendsintraining.net/

Follow Stella Papadopoulos's journey on YouTube: Inspirations by Stella