Inspired Soles

Got feedback about this episode? Send Carolyn a text

Waldo Cheung is a physiotherapist originally from BC currently living in Calgary, AB. His current interests lie in the promotion of healthy running and rock climbing as well as the preservation of strength and function in the middle age and elderly. He has worked and taught in a variety of different rehabilitation settings from critical care to sports medicine. Waldo is an instructor for The Running Clinic, a company that offers research based instruction using science and expertise to inform a clinician’s practice working with runners. We both found these courses transformational several years ago and enjoyed catching up and discussing current trends in running injury prevention and performance.

In this episode we discuss:

• Waldo’s background in running & physiotherapy
• His philosophy as a physio working with runners
• His passion for research and teaching
• His thoughts on running shoes based on current research and real life
• The use of technology to inform training & performance and…
• Waldo’s prediction for the future direction of running related research

Connect with Waldo:

• Instagram: @rehabinapinch
• Calgary Home Physiotherapy
• 5th Ave Place Chiro & Massage

Resources discussed in this episode:

• Quantification of Mechanical Stress
• James O’Keefe's TED Talk: Run for your life! At a comfortable pace, and not too far
• Paula Radcliffe's Improvement in Running Economy

Connect with Carolyn & Kim:

• Email us with guest ideas: [email protected]
• Inspired Soles Instagram
• Kim's Instagram
• Kim's Facebook
• Carolyn's Instagram
• Carolyn's Facebook

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected]. 

Got feedback about this episode? Send Carolyn a text

Dave Proctor is back on the show for the third time. Since we last spoke in the spring of 2022, he’s become the fastest person to run across Canada AND a published author!

On May 15th, 2022, the ultrarunning legend from Okotoks, AB started running west from St. John’s, NL, followed in the footsteps of his hero Terry Fox, traversed over 7100 kilometers, and arrived in Victoria, BC 67 days, 10 hrs and 27 minutes later, breaking Al Howie’s 31 year old record by 5 days. In case you’re having trouble comprehending this incredible feat of human endurance, it breaks down to an average of 105.3 kms a day for 67 days in a row with no days off. Dave had attempted the record once before in 2018 when he ran in the opposite direction for an entirely different cause, but was forced to stop about halfway near Winnipeg, MB due to crippling back pain.

Dave does not hold anything back in the pages of his newly-released book Untethered. Of course he shares about the incredible highs of conquering his long standing dream of running across our beautiful country in record time, but he’s also transparent about the toll it took on his body, his mind and his relationships. Dave believes we’re all capable of so much, but also that true strength lies in our ability to be vulnerable. In this book he brings us along on the highs and lows he endured on his Trans-Canadian speed record and the devastating months that followed. We really enjoyed Dave’s honesty & transparency in this episode and hope you do too.

Connect with Dave & buy Untethered:

• Instagram: @runproctor
• Website: www.runproctor.net
• Indigo
• Amazon.ca
• Amazon.com
• Amazon Ebook

Our previous episodes with Dave:

• Ep 13: The Power of Asking "Why Not?"
• Ep 83: Trans-Canadian Speed Record Attempt Preview

Connect with Carolyn & Kim:

• Email us with guest ideas: [email protected]
• Inspired Soles Instagram
• Kim's Instagram
• Kim's Facebook
• Carolyn's Instagram
• Carolyn's Facebook

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected]. 

Got feedback about this episode? Send Carolyn a text

Val Schonberg is a Registered and Licensed Dietitian with a master’s degree in nutrition science from the University of Minnesota. She is Board Certified as a Specialist in Sports Dietetics, a Certified Menopause Practitioner with The Menopause Society (previously known as the North American Menopause Society) and a Fellow of the Academy of Nutrition and Dietetics. Val owns a private practice in Atlanta, Georgia where she specializes in midlife health and menopause, recreational and professional sports nutrition, all types of eating disorders and helping individuals break free from dieting and disordered eating.

In this conversation we talk about the common tendency to overthink nutrition. Val invites us to embrace the idea that nutrition can be simple, that midlife can be a great opportunity to rethink our health goals, and how we can shift our focus from weight to wellbeing. Val discusses her sensible “food first” approach to nourishing our bodies, testing vs. guessing when it comes to supplementing, and non-scale victories. Val is passionate about providing nutrition care to populations vulnerable to disordered eating and promoting positive nutrition messages that help people make informed decisions about their health and live a life where they are at peace in their relationship with food and their body.

Sponsor: Canadian Masters Athletics

• Website: canadianmasters.ca
• Join the CMA Facebook Group: @cma.vca is the best place to continue the menopause conversation!
• Instagram: @canadianmastersathletics35
• Previous episodes in this series:
  • Jill Moreash | Thriving in Postmenopause
  • Sasha Gollish | Perimenopause & the Competitive Athlete
  • Carrie Oswald | Medically-Induced Menopause
  • Dr. Nese Yuksel | Menopause 101
  • Amanda Thebe | Menopocalypse Author on Staying Fit Through Menopause

Connect with Val:

• Instagram: @v.schonbergrd
• Website: valschonberg.com 

Connect with Carolyn & Kim:

• Email us with guest ideas: [email protected]
• Inspired Soles Instagram
• Kim's Instagram
• Kim's Facebook
• Carolyn's Instagram
• Carolyn's Facebook
• Carolyn's website

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected]. 

Got feedback about this episode? Send Carolyn a text

Dr. Duane Scotti is a Connecticut-based running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner.  He has become a kindred podcast spirit of ours and with this episode has the honor of becoming the first guest we’ve had on the show 3 times!  A leader in the rehab and running community for 20+ years, Duane is constantly learning, growing and sharing not only his professional knowledge but his personal experiences with the athletes that he coaches and the listeners of the Healthy Runner Podcast.

Keeping with what now seems to be tradition, we invited Duane back (to our show) to kick off the new year talking about his Return to Running Blueprint.  Are you a runner who has struggled with lack of clarity and focus when returning to running after injury? Have you been away from running due to illness or life events and are looking to return in a healthy sustainable way?  Did you know there’s actually a research-based, proven formula to success?

In this episode we cover:

• What is a Return to Run program?
• Who is it for?
• How do you know when you’re ready to return to running?
• How do you know when you’re ready to progress to the next phase?
• How do you remain patient through the process?

We start the episode discussing Duane’s recent huge marathon PR and what he did to achieve that, and close the episode discussing his personal running goals for 2024.

Sponsor: GoodPhyte 

Phytase is known to substantially increase absorption of micronutrients, protein and amino acids. This super-powered digestive enzyme unlocks micronutrients in your food, helping you absorb more so you feel better, sleep better, and perform better.

Use code Jointhegoodphyte10 to receive 10% off all orders.

• Website: https://goodphyte.com/
• Instagram: @jointhegoodphyte
• Our previous episodes with GoodPhyte Founder, Amy Golumbia
  • Fighting the GoodPhyte
  • Accessing Your Intuition

Connect with Duane:

• IG: @sparkhealthyrunner
• Website: Sparkhealthyrunner.com
• Healthy Runner Podcast 
• Healthy Runner Facebook Group
• SPARK Your Training YouTube Channel

Resources we discussed in this episode:

• Return to Run Blueprint: learn.sparkhealthyrunner.com/returntorun
• Other SPARK Healthy Runner resources
• Ep 113 with Duane: It's All About That Base (Training)
• Ep 66 with Duane: SPARK Your Training with Prehab
• Carolyn's Goal Setting episode on the Healthy Runner Podcast

Connect with Carolyn & Kim:

• Email us with guest ideas: [email protected]

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected]. 

Got feedback about this episode? Send Carolyn a text

Amanda Thebe is a Fitness and Women’s Health Expert from Toronto, ON and an affiliated member of the Canadian and  North American Menopause Society. She is the author of the Amazon best-selling book, Menopocalypse: How I Learned to Thrive During Menopause and How You Can Too and has nearly 30 years of experience in the fitness industry. As a highly-regarded expert on women’s fitness and health, Amanda joins us as part of this series on menopause to talk about the role fitness plays in surviving and thriving through this phase of life.

Amanda is also Canada’s first menopause workplace educator. Through menopause advocacy and education, she helps companies to normalize the conversation around menopause and provide support which impacts 100 percent of their female employees. When we invited Amanda to educate us and our listeners, we knew she would not only bring wisdom and knowledge but refreshing humor and a no-nonsense approach to subjects usually shrouded in shame.

Sponsor: Canadian Masters Athletics

• Website: canadianmasters.ca
• Join the CMA Facebook Group: @cma.vca is the best place to continue the menopause conversation!
• Instagram: @canadianmastersathletics35
• Previous episodes in this series:
  • Jill Moreash | Thriving in Postmenopause
  • Sasha Gollish | Perimenopause & the Competitive Athlete
  • Carrie Oswald | Medically-Induced Menopause
  • Dr. Nese Yuksel | Menopause 101

Connect with Amanda:

• Instagram: @amanda.thebe
• Website: amandathebe.com
• Book: Menopocalypse

Connect with Carolyn & Kim:

• Email us with guest ideas: [email protected]
• Inspired Soles Instagram
• Kim's Instagram
• Kim's Facebook
• Carolyn's Instagram
• Carolyn's Facebook
• Carolyn's website

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected]. 

Got feedback about this episode? Send Carolyn a text

Marina Striker is a 52 year old Education Assistant and ultra trail runner from Agassiz, British Columbia.  Although a lifelong runner, she took up trail running 6 years ago and uses running as an outlet to channel her high energy.  You first heard Marina on our podcast when we interviewed her with Ihor Verys after Bigs Backyard Ultra in October where she crewed him to a 107 hour assist.  After that chat we knew we had to talk with her more, so we did!

During this episode you will find evidence of how much energy Marina truly has.  We talk about:

• Her upbringing in a farm community
• How she balances work, family and training
• The races and challenges she has excelled at
• The mental strength strategies she has adopted
• All the way she gives back to the running community through crewing, pacing, race directing and teaching clinics.

Many of her friends call her Mama Marina or Marina Machina, and we can see that it's fitting. Whether because of her motherly instincts or badass reputation of doing hard things she seems to do well with events that push her beyond all levels of comfort. She is able to be innovative while being encouraging and seems to come naturally.  

Connect with Marina:

• Listen to our episode with Marina & Ihor Verys: The Best DNF in the History of Backyard
• Instagram: @marinas_trailrunning_quests

Connect with Carolyn & Kim:

• Email us with guest ideas: [email protected]
• Inspired Soles Instagram
• Kim's Instagram
• Kim's Facebook
• Carolyn's Instagram
• Carolyn's Facebook
• Carolyn's website

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected]. 

Got feedback about this episode? Send Carolyn a text

Dr. Nese Yuksel is a full Professor with the Faculty of Pharmacy and Pharmaceutical Sciences at the College of Health Sciences at the University of Alberta. She also holds a cross-appointment with Alberta Health Services and has been practicing in the areas of menopause and osteoporosis for nearly 25 years. She is passionate about bringing her clinical experience to inform her research and teaching. Dr. Yuksel is a Menopause Society Certified Practitioner (MSCP, formerly NCMP) and the current president for the Canadian Menopause Society. Basically, she is very qualified to be here talking Menopause 101 with us but she brings more than her brains to this conversation.

Nese is an experienced runner and her résumé includes not only several half marathons & marathons, but a 50k ultramarathon as well! She's also a postmenopausal woman and generously sprinkles stories from her own menopause transition into this chat. We begin by defining the terms menopause, perimenopause and postmenopause, discussing common symptoms and why those might occur, and reviewing some of the treatment options available. Then we touch on best practices for having a healthy menopause, some of the new osteoporosis guidelines recently released by Osteoporosis Canada, and what women can get excited about during this stage of life!

Sponsor: Canadian Masters Athletics

• Website: canadianmasters.ca
• Join the CMA Facebook Group: @cma.vca is the best place to continue the menopause conversation!
• Instagram: @canadianmastersathletics35
• Previous episodes in this series:
  • Jill Moreash | Thriving in Postmenopause
  • Sasha Gollish | Perimenopause & the Competitive Athlete
  • Carrie Oswald | Medically-Induced Menopause

Resources discussed in this episode:

• Canadian Resources:
  • Canadian Menopause Society (CMS) - https://www.sigmamenopause.com/consumers/publications
  • Menopause Foundation of Canada - https://menopausefoundationcanada.ca/
  • MQ6 website - https://mq6.ca/ (useful info including algorithm and treatment options)
  • SOGC menopauseandu - https://www.menopauseandu.ca/
  • Osteoporosis Canada - https://osteoporosis.ca/ (info on osteoporosis and bone health)
• North American Resources:
  • The Menopause Society (formerly NAMS) - https://www.menopause.org/
• International Resources:
  • International Menopause Society - https://www.imsociety.org/

Connect with Carolyn & Kim:

• Inspired Soles Instagram

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected]. 

Got feedback about this episode? Send Carolyn a text

Today Carolyn interviews co-host Kim Sankey about her most recent six day fastpacking trip to Torres del Paine National Park in the Patagonian region of Chile with RunBC - organized by past guest and amazing athlete and human, Jen Segger.  It was the trip of a lifetime and Kim has received so many questions about it that she's here to tell us all about it on the podcast!

There are two ways to travel and explore. You can sample as many key places as possible in a large region or do a deep dive into a smaller region to experience that place and culture on a more intimate level.  This trip was the latter for Kim. They became a part of the Patagonian landscape for eight days both on the trail and in the towns they visited.  The knowledge of their local guides combined with Jen’s vast experience in the region allowed them to experience the land, people and culture in an intimate, yet expansive way.  Although words and photos will never do this region justice, Kim invites you to listen to the retelling of her adventure. Whether you are an armchair traveller or someone looking to complete the O and W routes of this amazing park on your own, there’s something for you!

In this episode we talk about:

• Why Patagonia is so special
• What  fastpacking is
• What they packed
• What did they ate
• What their  accommodations were like
• Why you might consider doing a trip like this!

Sponsor: GoodPhyte 

Phytase is known to substantially increase absorption of micronutrients, protein and amino acids. This super-powered digestive enzyme unlocks micronutrients in your food, helping you absorb more so you feel better, sleep better, and perform better.

Use code Jointhegoodphyte10 to receive 10% off all orders.

• Website: https://goodphyte.com/
• Instagram: @jointhegoodphyte
• Our previous episodes with GoodPhyte Founder, Amy Golumbia
  • Fighting the GoodPhyte
  • Accessing Your Intuition

Resources we discussed in this episode:

• Our interview with RunBC founder, Jen Segger  

Connect with Carolyn & Kim:

• Email us with guest ideas: [email protected]
• Inspired Soles Instagram
• Kim's Instagram
• Kim's Facebook
• Carolyn's Instagram
• Carolyn's Facebook
• Carolyn's website

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected]. 

Got feedback about this episode? Send Carolyn a text

Carrie Oswald is a 56-year old postmenopausal woman who underwent a hysterectomy at age 33 for uterine fibroids that were causing constant periods and extreme blood loss. Although her uterus was removed and she no longer had a monthly menstrual cycle, she still has her ovaries and therefore experienced classic perimenopausal symptoms in her mid-to-late forties such as hot flashes, night sweats, and mood swings. Once those symptoms completely subsided around age 50, Carrie made an active decision to get back into shape. She joined Orange Theory fitness and loved watching her body composition change, her energy return, and her confidence soar. A year or two later she decided it was time to return to sprinting on the track, something she hadn’t done since her teenage years. It was there that she met her people and took inspiration from like-minded masters track & field athletes, many of whom were much older and faster than she was. More recently Carrie hired a former Olympian to coach her for hurdles! Carrie has overcome a lot in her journey as a second-generation Trinidadian woman who was born & raised in Canada, but she’s also one of the most positive and optimistic people you will ever meet. This conversation left us hopeful about what the postmenopausal years can look like. 

Sponsor: Canadian Masters Athletics

• Website: canadianmasters.ca
• Join the CMA Facebook Group: @cma.vca is the best place to continue the menopause conversation!
• Instagram: @canadianmastersathletics35
• Previous episodes in this series:
  • Jill Moreash | Thriving in Postmenopause
  • Sasha Gollish | Perimenopause & the Competitive Athlete

Connect with Carrie:

• Instagram: @heycarreeann

Connect with Carolyn & Kim:

• Email us with guest ideas: [email protected]
• Inspired Soles Instagram
• Kim's Instagram
• Kim's Facebook
• Carolyn's Instagram
• Carolyn's Facebook
• Carolyn's website

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected]. 

Got feedback about this episode? Send Carolyn a text

Sasha Gollish is a 42-year old elite middle and long distance runner who holds the masters world record in the indoor mile (4:38.73) and also represented Team Canada in the marathon at the 2023 World Athletics   Championships in Budapest, Hungary. Sasha has been very open on social media about the challenging perimenopausal symptoms she’s been navigating for the past several years and we just love her honesty & transparency on a subject matter that has historically been clouded in secrecy and shame. Seeing female athletes at the top of their game well into their 40s is a relatively new phenomenon and yet it’s starting to happen across many disciplines. Always one to stand up for what she believes in, Sasha is now using her platform to change the narrative about this stage of life and show women that we can absolutely kick butt into midlife and beyond.

Sponsor: Canadian Masters Athletics

• Website: canadianmasters.ca
• Join the CMA Facebook Group: @cma.vca is the best place to continue the menopause conversation!
• Instagram: @canadianmastersathletics35
• Previous episodes in this series:
  • Jill Moreash | Thriving in Postmenopause

Connect with Sasha:

• Instagram: @sgollishruns
• Website: www.sashagollish.com 

Resources we discussed in this episode:

• Our previous Inspired Soles interview with Sasha
• The Light We Give by Simran Jeet Singh

Connect with Carolyn & Kim:

• Email us with guest ideas: [email protected]
• Inspired Soles Instagram
• Kim's Instagram
• Kim's Facebook
• Carolyn's Instagram
• Carolyn's Facebook
• Carolyn's website

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected].