We’re kicking off a brand-new series on the podcast all about core values—the guiding principles that shape not just how we run, but how we live.

In this episode, we’re diving into respect:

• Respect for yourself, your training, and your recovery
• Respect for your teammates, competitors, and the sport itself
• Respect in how you handle challenges, setbacks, and successes

You’ll hear how we teach this value to our cross-country athletes, how it shows up in training and racing, and some personal stories from our own running journey—especially how we’ve had to adjust and lean into respect during emotional challenges lately.

Running is more than just workouts and finish lines. It’s about showing up with integrity and living your values every step of the way.

👉 Tune in, reflect on your own core values, and ask yourself: How am I practicing respect in my running and in my life?

00:00 Introduction to Respect and Core Values

00:13 Defining Core Values for the Team

02:51 The Importance of Integrity

03:38 Exploring Respect in Running

04:31 Respect for Self and Potential

11:38 Respect for the Sport and the Process

20:40 Respect for the Competition

24:11 Healthy vs. Toxic Competition

24:45 Team Spirit and Camaraderie

26:34 Using Competition to Push Yourself

31:29 Respecting Your Body and Limitations

33:29 Emotional Challenges and Running

Join the Real Life Runners Team today! 

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In this empowering episode, I sit down with Dr. Rachel Vong, a naturopathic doctor who specializes in women’s thyroid health, especially hypothyroidism and Hashimoto’s.

We dive into the connection between thyroid function, perimenopause, and weight loss—exploring why so many women struggle with fatigue, weight gain, and hormonal shifts even when they’re “doing everything right.”

Dr. Vong breaks down the importance of optimal lab testing, the dangers of chronic dieting, the role of inflammation, and how sustainable lifestyle changes can restore health and resilience. You’ll leave with practical takeaways, a fresh perspective on weight gain, and the encouragement to advocate for yourself on your health journey.

Dr. Rachel Vong is a licensed Naturopathic Doctor in Toronto, Canada with a passion and clinical focus on thyroid disorders, specifically hypothyroidism and Hashimoto's Thyroiditis. She runs a successful 4 month comprehensive thyroid program called the Thyroid Reset System that has helped hundreds of women with hypothyroidism and Hashimoto’s reclaim their energy, lose weight effortlessly and get back to feeling like themselves again.

Having struggled with debilitating anxiety, burnout, and a myriad of gut issues herself for several years, it has become her mission in life to help guide and empower other women to take charge of their own health so that they can live a life that they love.

If you want to connect with her, you can find her at the links below! 

[email protected]
https://www.drvongnd.com/thyroidresetsystem
https://www.instagram.com/drvongnd
https://www.facebook.com/groups/244653034411113

 00:22 Meet Dr. Rachel Vong
 01:03 Thyroid 101: Role in Health & Energy
 01:44 Signs of Hypothyroidism
 02:28 Perimenopause vs. Thyroid Symptoms
 05:17 Why Testing & Family History Matter
 07:54 Beyond Thyroid: Other Key Markers
 09:30 Normal vs. Optimal Lab Ranges
 12:01 Thyroid, Metabolism & Weight Gain
 17:39 Reframing Weight Gain as Protection
 20:23 Case Study: Reducing Inflammation
 24:23 Nutrition, Inflammation & Resiliency
 27:14 The Risks of Chronic Restriction
 29:36 Stress, Hormones & Perimenopause
 31:52 Small, Sustainable Lifestyle Shifts
 35:3

Join the Real Life Runners Team today! 

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Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In this week’s solo episode, I’m diving into a concept that doesn’t always get the spotlight it deserves—integrity. Not just in the big, moral sense we usually think of, but in the everyday choices we make as runners and humans.

At a recent business retreat, I had some big “aha” moments about how keeping (or breaking) small promises to myself connects directly to integrity. And honestly? I realized I had some breakdowns in this area that were holding me back. Maybe you’ve felt that too.

Here’s the truth: integrity is the foundation for progress. When we follow through on the little things—showing up for an easy run, fueling well, going to bed on time—it builds trust with ourselves. That trust turns into momentum, which turns into results.

In this episode, I’ll share:
 ✨ Why integrity is so much more than just “doing the right thing.”
 ✨ How those tiny promises we make (and often dismiss) are shaping our running journey.
 ✨ My own struggles with integrity and what I’ve learned from them.
 ✨ Practical ways to strengthen integrity—like practicing radical awareness, starting small, and quickly recommitting when you fall off track.
 ✨ How to celebrate the wins (big and small) while still being honest about where you need to grow.

My hope is that this conversation helps you see integrity not as pressure or perfection, but as an empowering tool you can use to create the results you want—both on the run and in your life.

Because when you live and run with integrity, you build confidence, consistency, and joy that lasts. 💙

01:22 Defining Integrity in Running

02:29 Personal Stories and Realizations

04:19 Integrity in Training Plans

05:15 Practical Examples of Integrity Breakdowns

06:56 The Impact of Small Breakdowns

08:50 Reframing Integrity and Shame

15:23 Applying Integrity to Running and Life

23:47 Handling Unexpected Delays

24:36 Staying True to Your Training Plan

25:59 Balancing Integrity and Flexibility

28:30 Personal Anecdotes and Life Challenges

31:50 Radical Awareness and Self-Audit

Join the Real Life Runners Team today! 

https://www.realliferunners.com/team

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

How to Enjoy Running More: Overcoming Pain, Letting Go of Judgment, and Finding the Fun in Every Run

In this week’s episode, Kevin and I dive into something every runner wants more of—joy in running. Because let’s be real, not every run feels amazing. Some days are light and fun, and others feel like a grind. But with the right approach, running can be something you actually look forward to.

We share some of our own stories (the good, the tough, and the funny!) and talk through practical ways you can bring more enjoyment into your miles. Here’s a little sneak peek of what we cover:

•  Eliminating pain – Strength training and mobility aren’t just “extras”—they’re the keys to feeling good in your runs.
• Letting go of judgment – You are not “too slow.” You’re a runner, exactly as you are.
• Creating a plan that fits you – Adjusting speed work, long runs, and strength sessions so that training feels sustainable and fun.

At the end of the day, running doesn’t have to feel like punishment—it should build you up, body and mind.

We also share some exciting resources to help you along the way, including our new secret podcast (yep, you heard that right!) and our 30-Day Strong Runner Challenge—a simple way to start combining running and strength so you can enjoy running more, with less pain and more confidence.

👉 Tune in now and let’s make running something you truly love again.

02:25 The Reality of Enjoying Running

05:26 The Inconsistency and Injury Cycle

12:20 The Hamster Wheel of Chasing PRs

20:18 Consistency is Key: Health and Running

27:43 Making Running More Enjoyable

29:45 Understanding Discomfort vs. Pain in Running

30:42 The Importance of Strength Training

32:22 Letting Go of Judgment

37:39 Finding Enjoyment in Running

42:18 Creating a Personalized Running Plan

46:08 The Non-Negotiable Need for Strength Training

50:15 Listening to Your Body's Signals

51:45 Making Running Fun and Enjoyable

Join the Real Life Runners Team today! 

https://www.realliferunners.com/team

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In this episode, I sit down with the amazing Tara Welling — a former professional runner who raced for Nike and Skechers — to hear her powerful story of grit, growth, and finding joy again in the sport she loves.

Tara takes us back to her first miles in elementary school, through her rise to the professional circuit, and into the realities most people never see — the burnout, the pressure, and the struggles with body image that came with competing at the highest level. She shares how stepping away from the sport allowed her to rebuild a healthier relationship with running, one rooted in balance, joy, and self-respect.

We also talk about what it’s like to run during pregnancy, the transition into motherhood, and how she’s now pouring her experience into coaching. Through her work with RunDoyen, Tara helps runners of all abilities tap into personalized training, the right mindset, and the power of community support.

This conversation will remind you that running is not just about chasing times — it’s about chasing what lights you up inside. Whether you’re chasing a PR or simply trying to fall in love with running again, Tara’s story will leave you inspired to run your own race.

Tara Welling is a former professional runner for Nike and Skechers, a 2x National Champion in the Half Marathon and 15k, and a 4x U.S. Olympic Trials Qualifier (2012 – 10k & 5k track, 2016 – 10k & 5k track, 2020 – marathon, 2024 – marathon).

Now a coach with RunDoyen and a mom of two, Tara combines her elite-level experience with a personalized, supportive approach to help runners of all levels reach their goals — whether that’s chasing a PR, building consistency, or finding joy in the process.

If you want to connect with her, you can find her at the links below!

[email protected]

https://www.rundoyen.com/

https://www.instagram.com/tara_welling/

00:21 Tara's Early Running Journey

02:41 Choosing Running Over Soccer

05:54 College Running Experience

07:11 Body Image and Nutrition in Running

12:20 Training and Motherhood

19:16 Professional Running Career

22:02 Burnout and Rediscovering Joy in Running

26:23 Training with Sketchers

28:57 Finding Joy in Running

29:44 Running During Pregnancy

33:23 Balancing Motherhood and Running

33:42 Olympic Trials Experience

40:34 Coaching Philosophy and

Join the Real Life Runners Team today! 

https://www.realliferunners.com/team

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Today we share our recent hiking adventure in Tahoe — and the very real mental battles that came with it. From the moment we started running uphill at high elevation, the physical strain was obvious, but the mental strain was even louder.

We pull back the curtain on our internal monologues — the negative thoughts that crept in, the moments of self-doubt, and the “why are we doing this?” questions — and how we worked through them in real time. One of the biggest takeaways? How powerful it can be to say those thoughts out loud instead of letting them fester. By sharing our struggles with each other, we were able to shift the energy, laugh about the hard parts, and turn a grueling climb into something we genuinely enjoyed.

We talk about the importance of communication, endurance, and mutual support — and how facing hard things together not only builds resilience, but also strengthens our connection. In the end, the challenge wasn’t just about getting to the top of the mountain. It was about proving that we can push through discomfort and still find joy in the journey.

00:00 Introduction to Overcoming Negative Thoughts

01:45 The Tahoe Hike Story Begins

03:51 Planning the Mountain Run

05:11 Starting the Challenging Hike

13:14 Facing the Uphill Battle

21:17 Struggles on the Trail

22:32 Negative Thoughts and Self-Doubt

25:43 Communication Breakthrough

29:58 Enjoying the Journey Together

37:36 Reflecting on the Experience

Join the Real Life Runners Team today! 

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Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In this heartfelt episode, I’m joined by the incredible Sheetal Story — a grief counselor, psychic medium, and expert in human design and astrology — for a powerful conversation on how grief, spirituality, and running intersect in the most meaningful ways.

We dive into how emotions live in the body, and how movement, especially running, can help us process and release what we’re carrying — physically, emotionally, and spiritually. Sheetal shares her own personal journey with loss, healing, and transformation, and offers practical tools and spiritual insights to help us navigate the many layers of grief.

Together, we explore the role of intention, energy, community, and professional support in healing. Whether you’re grieving a loved one, a version of yourself, or simply moving through a hard season, this conversation is an invitation to stay open, grounded, and connected — to your body, your spirit, and the road ahead.

Sheetal Story is a Psychic Medium, Spiritual Grief Support Counselor, and Professional Astrologer with a Master’s in Coaching and a Business Degree from the University of Alberta. She empowers women—from entrepreneurs and professionals to stay-at-home moms—to break through blocks, trust their intuition, and uplevel to the next stage of their lives. Specializing in navigating grief and life transitions, Sheetal combines spiritual insight with grounded expertise to help her clients transform challenges into opportunities for growth, alignment, and joy-filled success.

If you want to connect with her, you can find her at the links below! 

[email protected]
www.sheetalstory.com
http://instagram.com/sheetalstory
https://www.facebook.com/SheetalStoryMedium/
The Story of Spirit Podcast

00:48 Sheetal's Journey and Spiritual Gifts

03:20 Understanding Psychic Mediumship

04:41 Navigating Grief and Spiritual Counseling

07:34 Connecting Spirituality and Religion

12:29 The Physical Manifestation of Emotions

18:10 Healing Through Movement and Intention

29:18 Choosing the Right Therapist

29:38 The Importance of Professional Therapy

31:10 Understanding Grief Beyond Death

33:01 Grief in Life Transitions

36:10 Embraci

Join the Real Life Runners Team today! 

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Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In this solo episode of the Real Life Runners podcast, Coach Kevin gets real about the role of discomfort in growth—on the run and in life. Sharing takeaways from a tough birthday run and the powerful ideas in The Comfort Crisis by Michael Easter, Kevin unpacks how stepping outside our comfort zones can lead to real transformation.

He talks about why chasing big goals matters, how to avoid falling into the “arrival fallacy,” and the difference between pain that builds you up and stress that wears you down. You’ll also hear thoughts on recovery, resilience, and the underrated power of community support.

This episode isn’t just about pushing harder—it’s about choosing challenges that mean something. Kevin closes with a personal call to action: reflect on where you might be holding back, and consider what discomfort you might need to lean into to grow stronger—not just as a runner, but as a person.

00:00 Introduction: Embracing Discomfort

03:05 Pushing Boundaries: Is It Worth It?

05:18 The Arrival Fallacy

08:35 Training and Growth

14:42 Mental Strength and Support Networks

19:19 The Comfort Crisis

22:09 Practical Tips for Embracing Discomfort

Join the Real Life Runners Team today! 

https://www.realliferunners.com/team

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Pushing Through Life’s Challenges: How Running Builds Your Resilience

In this episode of The Real Life Runners Podcast, I’m getting real about feeling overwhelmed — from home repairs to family chaos to just life piling up. Honestly? My first instinct is often to shut down. But that’s not where growth happens.

Today, I’m sharing how running teaches us to keep moving forward, even when life feels heavy. The same skills we use on the run—taking one small step, focusing on the next breath, shifting “I have to” into “I get to”—can help us navigate life’s messier moments too.

I’ll walk you through how I’m leaning into these strategies myself right now, and how you can use them to stay grounded, find your strength, and keep showing up… both on the run and in life.

00:00 Introduction: When Life Feels Overwhelming

01:10 A Messy House and a Heavy Heart

02:34 Pushing Through the Tough Times

05:06 The Power of Gratitude and Reframing

05:55 Running as a Metaphor for Life

08:46 Zooming In and Zooming Out

12:58 Taking the Next Right Step

18:51 Embracing the Journey

Join the Real Life Runners Team today! 

https://www.realliferunners.com/team

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

As women runners over 40, we often face a wave of confusing (and sometimes extreme) advice about menopause and fitness — especially on social media. In this episode, we cut through the noise and dive into what really matters when it comes to training during perimenopause and beyond.

We break down the most common menopause myths circulating in the running community and explore the physiological shifts happening in midlife. From hormone changes to training adaptations, we highlight what women truly need to feel strong, empowered, and capable — not just now, but for the long run.

In this episode, we cover:

• The problem with social media extremes & one-size-fits-all advice
• Hormonal changes and their real impact on training and recovery
• Why strength training is non-negotiable in midlife
• The truth about weight gain, metabolism, and cortisol
• How to balance intensity, recovery, and mindset for lifelong performance
• The trend of “cycle syncing” vs. what’s actually helpful for aging runners
• Why personalized training matters more now than ever

Whether you're running through hot flashes or just looking to stay consistent through the transitions of midlife, this episode will leave you informed, empowered, and supported.

02:01 Menopause Myths and Social Media

06:23 Understanding Hormonal Changes

08:07 Training Adaptations for Menopausal Women

12:06 Menopause Myths in Training

14:20 Cycle Specific Training

18:31 Progressive Overload and Recovery

22:42 Training Intensity Debate

27:14 Understanding Exercise Intensity for Aging Bodies

27:47 Weight Gain and Menopause: Myths and Realities

29:08 The Role of Cortisol in Weight Management

34:03 Strength Training: Essential for Midlife

35:11 Balancing Strength and Cardio for Runners

41:03 The Importance of Recovery and Nutrition

45:41 Mindset Shifts for Sustainable Health

Join the Real Life Runners Team today! 

https://www.realliferunners.com/team

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.