Grow the Good

The Cape Epic is an 8-day Mountain Bike Stage Race across the terrain surrounding Capetown’s greater mountains.  The Cape Epic is touted as the “World’s Premier Stage Race,” attracted around 2000 people each year.  There are several distances of stage races, and the Cape Epic certainly focuses on endurance with most stages taking 5+ hours. This was my second trip to South Africa and my first time racing the Cape Epic. I raced the UCI Women’s Category with teammate and fellow stage racing veteran, Catherine Williamson.  Catherine has raced 60+ stage races and 2019 was her 7th Cape Epic.  She and I knew each other from previous stage races, but this was our first time teaming up. Image: Sportograf Image: Sportograf   I was really happy with my experience, and also happy with my fitness despite sub-optimal preparation. The heat training I did (if you missed the podcasts, we did a 2 part series on it) worked like a charm.  I also got stronger as the race went on which is always a great feeling. I don’t always feel stronger later in stage races- sometimes I totally melt down.  Catherine and I had a really fun time both on and off the bike. It is one of the most enjoyable team races I’ve done because we had no pressure, we have a similar sense of humor, and we had similar goals and communication. I hope you enjoy this episode!   Image: Sportograf

• The mental space of showing up to a race feeling like you aren’t as physically prepared as you’d like to be
• How to choose a teammate and race well together for success
• Logistics of how we traveled, race nutrition, where we stayed
• Packing, set-up, what I carried in the race
• My impressions of the Cape Epic
• What it was like NOT racing for the podium
• Savoring & “Don’t Wish It Away'

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Dan Waldschmidt is about action.  From a young age, he believed in extreme effort.  So much so that he pushed himself over the edge and found himself holding a gun to his own head.  Contemplating suicide got Dan to turn his life around and focus on what really mattered.  Dan is an accomplished speaker, best selling author of the book Edgy Conversations, an ultra-runner, and a podcast host. His goal is to help people get unstuck, make decisions, and take extreme action. He has been published in places like Business Insider, Forbes, Vanity Fair, and CNBC. 

• How to stay motivated to exercise on business trips 
• Having Accountability
• The Power of Choice
• How to make the right decision for you
• What Extreme Behavior means
• Finding Your Brokenness
• Turn your thoughts into action and stop making excuses

“The Difference Between Success And Failure Is Usually Just An Excuse You Are Making Right Now.”

-Dan Waldschmidt

Listen Now

• Get his book for free: Edgy Conversations: How Ordinary People Can Achieve Outrageous Success

• Dan on Twitter
• Dan's Website

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Stacey Shand might be the most experienced ultra athlete on the planet. Not only has she ran over 100 marathons, but she has raced Ironman Triathlons, podiumed at Ultraman, Badwater... twice, won Double Ironman Triathlons and taken overall fastest times on running segments (faster than any man as well), raced a road bike for 508 miles straight at the Silver Stage 508, done races in the Arctic Circle, ran for 7 days through volcanoes in Costa Rica, and also the Marathon de Sables. I'm exhausted just beginning to discuss her race resume!

Stacey aka Racey Stacey is a wealth of knowledge and shares her secrets of dealing with extremes, the importance of meticulous preparation, being a female in an ultra sport, and even talked about her shoes melting at the Badwater 135, arguably the toughest ultra-running event on the planet.

• going from non-athlete to ultra athlete
• how not to quit
• how to prepare
• dealing with extreme
• being a female in an ultra sport
• Badwater 135

• Stacey's Ultra-Race Coaching with Balance Point
• Stacey's Instagram
• Read about her adventures

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

What would you do if you went from being known as the energizer bunny to having declining health, so much so that you are diagnosed as terminally ill, idiopathic pulmonary arterial hypertension, heart failure, sleep apnea, lung failure, and blindness?  That was the reality for Kate McGoey-Smith.  It wasn't until she watched the popular documentary, Forks Over Knives that she realized there was another way out.  She attended a five-day intensive program at Dr. McDougall’s Health and Medical Center.

15 months later of a whole foods, plant-based diet, her vision was fully restored, she no longer needed a lung transplant, her heart failure was gone, and she only needed oxygen at night. 

Passionate about her new lifestyle, Kate founded Forksmart.org where she offers coaching, consulting, and speaking.  With her background in social services and nursing, Kate is a really interesting person with compassionate insight.  I loved this episode because we talked about not only how she healed herself with a whole foods plant-based diet, but also the emotional side of being sick and how to support others.

• How to have empathy for the sick
• Kate's decline
• How she used diet to heal herself
• How to overcome self-limiting beliefs
• getting from the "why should I do this" to "how should I do this" for lifestyle change

• Kate's website: Forksmart.org

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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Leave a review or share on social media

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Courtenay McFadden is a force to be reckoned with in the cyclocross world.  You may have seen her racing World Cups in Europe, on podiums at the biggest races in the United States, and also on the mountain bike.  Courtenay's success has had its share of setbacks and comebacks.  Many of us have had the experience of dealing with injuries that prevent us from riding, and it's always a challenge, both mentally and emotionally.  In Courtenay's case, she had hip surgeries in 21 months while trying to recover and get fit in time for the next race season.  Surgeries where she couldn't walk, let alone ride a bike for months.  In this episode, we talk about how she managed expectations, hope, dealt with disappointment, and also how to deal with the mental side of things when you're on the couch and you see all of your competition working hard.  We also talked about what it's like to race cyclocross and travel in Europe.

This episode is especially great for anyone who has had an injury or is currently dealing with one.  It can feel very isolating to be injured and knowing that others go through what you are going through, especially at the highest level of sport can provide some relief.  The pressure of both internal and external expectations and how we choose and try to deal with them really help define our experience.  I hope you enjoy this episode,

• what its like to race a World Cup Cyclocross Race
• some CX race strategies
• how Courtenay coped with 2 hip surgeries in 21 months
• the pressure of expectations
• how she coped with knowing what to expect with her second hip surgery

Figure 4

Pigeon

Double pigeon

Half kneeling band

• Courtenay McFadden's Instagram
• Courtenay McFadden's Blog

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Apple Podcasts

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Spotify

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Today's guests are highly experienced in both designing heat training protocols and racing in the heat themselves!  With me today is Luke Way and Stacey Shand. 

Luke Way is a master bike fitter (he does all my fits), physiology enthusiast, and coach.  Luke performs the Balance Point Assessments you might have heard about in previous episodes which in my experience, is the most informative and modern assessment out there.  He is also a nationally recognized coach that has had the opportunity to work with the Canadian National Triathlon team.  His vast personal race resume is filled with mountain biking, triathlon, running, and skiing.

Stacey Shand is a coach and one of the most incredible ultra athletes on the planet. We recorded an entire episode about her exploits around the globe that'll be coming out in a few weeks.  Stacey has finished the Badwater running race twice, has done Ultraman, Double Ironman Triathlons (Double Anvil), raced in the Arctic Circle, and the world's hardest 100 mile running races. She has experience in pretty much any environmental condition the planet can throw at you and an endurance and mental toughness capacity unmatched by us mortals!

• The 4 ways your body dissipates heat
• the 4 levels of heat training
• Dr. Stephen Chung's research
• What actually happens when you adapt from a physiological standpoint
• How to create your own protocol
• How to replace electrolytes
• What to wear on the bike when heat adapting
• Sauna training

• Badwater 135
• Dr Stephen Chung (last week's guest)
• Stacy Sims, PhD and her book Roar
• Contact Luke and Stacey
• Episode mentioned with Dr. Andrew Sellars

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

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The Grow the Good Podcast is produced by Palm Tree Pod Co. 

This is a 2 part series on heat adaptation training.  I'm racing the Cape Epic in a few weeks and got a late entry.  The heat and the length are the two main challenges I hear with this race (and also staying healthy as with any foreign stage race).  I don't have enough time to change my training or even do a training camp somewhere, but I do have time to train for the heat.  Fortunately, one of the leading researchers in heat acclimation and acclimatization is actually on sabbatical in Kelowna this year.  His name is Dr. Stephen Cheung.  Dr. Cheung is not only a well of knowledge on the topic of environmental physiology, but he is an avid cyclist himself.  He is a professor at Brock University in the Department of Kinesiology.  He also is an author of the textbook Advanced Environmental Physiology and the books: Cutting-Edge Cycling, and Cycling Science.  If that doesn't keep him busy enough, he is the Sport Science & Training editor for www.pezcyclingnews.com. In this episode, you'll learn how motivational self-talk can make a difference while training and racing in the heat, you'll hear about different training protocols and how to make it work for you, how many days you need to train in the heat and exactly how to do it, how long the effects of the training will last, and even hear tidbits on Dr. Cheung's work with the Canadian National Team in preparation for the 2020 Olympics.  

• How Motivational Self-Talk Improves Performance
• How many days you need to get heat adapted
• Optimal processes for maximizing your success for heat training and regular training
• Training for both dry heat and humid heat
• how long heat training lasts after your event

• Advanced Environmental Physiology
• Cutting-Edge Cycling
• Cycling Science
• Dr. Cheung on Facebook
• Dr. Cheung on Twitter
• Alex Hutchinson's book, Endure (mentioned)
• My podcast with Alex Hutchinson

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

--------------
The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Sometimes it's hard to have clarity around your vision or to take the big steps needed to create positive changes. There are many paths to success and I'm excited to introduce you to Andrew Sillitoe's 4 Keys. Andrew is a former professional roller hockey player turned speaker, author, and coach. His recent book, The 4 Keys is a powerful tool for implementing a unique system to be successful not only in your business, but in your relationships, your health, and in your mind.

I love this episode because we discussed several ways to get unstuck, how to prioritize what's important, time management, taking person responsibility for your action, and the power of a vision board. Andrew believes in setting lofty goals so that you can take big leaps to improve who you are and what you are doing on the way to getting there.

• Andrew's career path
• Passion vs obsession
• The 4 Keys to Success
• how to make time
• how to take responsibility for your actions
• the power of a vision board
• crushing your self-limiting beliefs
• how to structure your day

• Andrew Sillitoe's Website
• Andrew Sillitoe's Instagram
• Andrew on LinkedIn
• Andrew's Facebook Group

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

Apple Podcasts

Stitcher

--------------
The Grow the Good Podcast is produced by Palm Tree Pod Co. 

This week's episode is podcast recess.  My husband, Matt Ewonus is back to co-host!  We wanted to discuss some topics that are on our minds a lot at our house.  We are both incredibly fortunate to be doing what we love for work and in our lives!  However, you can push the pendulum too far, even when you're passionate about what you're doing.  Last year, we both got really burnt-out and wanted to share the signs of burn-out and how to get better.  We also talk about new habits and goals we are setting for ourselves this year.  We talked about expectations and being happy with where you are now vs always chasing achievement in the future.  We also talked about what self-care habits we are doing more of this year and how we are ensuring that we actually do them.  This was a pretty vulnerable episode so I hope you enjoy it !

• Dealing with burnout: signs of burnout and how to recover for burnout
• How to identify what really makes you happy
• Self-Care habits we are implementing
• Balancing the drive for achievement vs enjoying the moment
• How to get more clarity in your life
• How to get over cravings

• Episode with Brad Stulberg on burnout
• David Goggins Book: Can't Hurt Me
• James Clear Book: Atomic Habits
• Shawn Achor's Book: The Happiness Advantage
• Thich Nhat Hanh: The Art of Living

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Leave a review or share on social media

--------------
The Grow the Good Podcast is produced by Palm Tree Pod Co. 

Read and hear about Kate Courtney's 2018 World Championship Win and watch the full women's World Championship replay on Redbull.TV!

Kate Courtney's mantra is "WORK HARD, DO WHAT YOU LOVE AND BELIEVE ANYTHING IS POSSIBLE." Many people are inspired by Kate's work ethic, positive attitude, and ability to perform consistently at the world's highest level in mountain biking. Coming up dominating the U23 category on the World Cup circuit, 2018 was her first year racing in the Elite XCO category.

Kate was immediately racing in the top 10 with her sights set on the podium. She says persistence pays off and eventually, it will all come together. And come together it did on the most important day of the year, the World Championships. Kate was crowned World Champion at her very first Elite Worlds. One of the reasons I'm a huge fan of Kate is that she is humble, approachable, and down to earth. Her win inspired many, showing that if you put in the work, you can get to the top, even if you have never been there before.

• Kate's preparation and race plan for World Championships
• How to deal with pressure
• Details about equipment, pacing, and nutrition for World Cups
• Kate's Expectations
• Kate's Favorite Gym Exercise
• Kate Courtney's move to the SCOTT-SRAM Mountain Bike Team
• What Sharks and Kate have in common

• Kate Courtney's Instagram
• Watch the 2018 XCO Women's World Championship on Redbull TV
• Kate on my show in Oct 2017, right before the 2018 season started
• Kate's article on Outside about gender in mountain biking

If you would like to support the growth my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products! 

Lea

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The Grow the Good Podcast is produced by Palm Tree Pod Co.