Welcome to Season 4 of Running Is Cheaper Than Therapy Podcast. Happy New Year, I pray you all have a blessed and prosperous year. Let's dive into the benefits of staying focused this new year. I have found that with goal setting, less is more.

The problem we can face each January is creating plans that we are not ready for. Whatever goal you set it is not going to magically  happen because it's January of a new year. I'm going to share with you some of the things that I will be working on in 2022.

Take a listen. I pray that this will motivate you no matter what your goals or aspirations are.   

 Episode Highlights: 

• My goals related to fitness, health, and racing 
• How I plan to stay consistent with reaching these goals
• How I start each new year
• How to not be overwhelmed and burn out in regards to reaching your goals. 
• Why consistency is the key 
• Why it helps to have tribe in regards to goal setting 

Past episodes mentioned

The Doctor Is The Patient 

Saddle Sores- What Are They? How to Prevent Them? How to Treat Them?

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We all know the obvious physical benefits when it comes to running, but what about the mental health benefits? Please tune and listen to Dr. Gina Meyer as she goes through the many reasons why women should start their own journey in running. Most of us (if not all of us) understand that every woman finds strength from their hearts and it empowers them in everything that they do, so why should running be different?

Episode Highlights:

• The  Mental Health Benefits of running
• Understand how ARC empowers thousands of women with their running journey
• Breaking the barriers that prevent people from  starting to  running
• Going through life armed with the power of a running journey
• Tapping into the peace and joy that running can provide

Guest Bio:

Dr. Gina Meyer joins me today. She is passionate about empowering women through health and wellness. She is a Doctor of Physical Therapy, and has been a leader in the field of outpatient physical therapy and sports medicine since 2003. She founded Best life physical therapy. Meyer has a true passion for helping her patients beat their pain so they can get back to doing the things they love. This pursuit led to her role as founder and host of the Rise Resolute podcast, a podcast designed to connect women through female athletes stories of grit and perseverance. Dr. Meyer believes that being active is a privilege that enhances our lives in so many ways. Gina founded ARC (Active Resolute Connect) based on her passion for empowering women by improving their mental, physical health and overall being through running.Everyone has a runner within.Through her program she uplifts women, and presents the sport to people who may not otherwise have access, or may not otherwise feel that they are able to run together. Her hope is that through ARC and other programs, that we create a future in which all women can be warmly embraced in the running community and enjoy the amazing benefits running offers. GINA is also a wife, mother of four children, again an avid runner, hiker and golfer. She loves adventure, new experiences, the ocean and the coffee bean. She believes that being active is a privilege. And that when we are active, we can rise up and be our best selves and find joy in life.

Connect with Dr. Gina Meyer:

• Linkedin

 

• Instagram

• ARC Website

• Rise Resolute Podcast

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Do you believe in divine intervention and that everything happens for a reason ? Today, I welcome Dr. Shannon Goode to the show. 

She is a primary care sports medicine physician who lives in New Orleans. She joined the staff of Ochsner Sports Medicine Institute in September 2020. After completing a fellowship in Sports Medicine at U F. H. Wilson Memorial Hospital in New York. She went to undergrad at Howard University, another HBCU.

She also is an athlete, she was a competitive swimmer. She swam most of high school and also participated in other sports.

In this episode, she shares her not-so-smooth journey to becoming a doctor, failing and trying again, the importance of having a support circle and why she absolutely loves where she is today.

If you have failed and tried again, this episode will encourage you!

 Episode Highlights: 

• Swimming competitively in high school and becoming a lifeguard at 16
• Deciding to study  sports medicine versus athletic training. 
• Studying sports medicine at Howard University, D.C
• Attending Meharry Medical College in Nashville, TN
• Failing her clinical tests and moving back home
• Working  at Bloomingdales 
• Getting into residency training at the University of Miami
• Her support circle, her girls, her mom, her grandmother, her father
• Concussion management and her advice to young athletes

Guest Bio

Dr. Shannon Goode is a primary care sports medicine physician who joined the Ochsner Sports Medicine Institute in September 2020 after completing her fellowship at UHS Wilson Memorial Hospital in Binghamton, NY.  While in upstate NY, she served as clinical faculty for the UHS Wilson Memorial Hospital Family Medicine residency program, as well as associate team physician for Binghamton University and SUNY Broome Community College.  As an Ochsner physician, she serves as the team physician for Xavier University and Dillard University as well as various high schools in metro New Orleans.  

 

Dr. Goode graduated magna cum laude from Howard University in Washington, D.C., with a bachelor’s degree in Sports Medicine. While at Howard, she immersed herself in the community by participating in a community service organization with a specific interest in cultivating the minds of youth in the surrounding neighborhoods.  She then matriculated on to medical school at Meharry Medical College in Nashville, TN, where she continued to give back to her community.  While at Meharry, she served as the president of the Student National Medical Association.

 

Dr. Goode then went on to complete her residency training in Internal Medicine at the University of Miami at Holy Cross Hospital in Ft. Lauderdale, FL.  Dr. Goode is a board-certified Internal Medicine physician with a Certificate of Added Qualification in Primary Care Sports Medicine. 

 

Dr. Goode cares for patients and athletes of all ages.  She specializes in concussion management and ultrasound-guided procedures.  She is the champion for Ochsner’s Healthy Joint Program and has a special interest in sports medicine as it pertains to women.  Event coverage for Dr. Goode has ranged from triathlons to amateur WWE events.  

 

Dr. Goode is originally from Chicago, IL where she was a competitive swimmer through high school.  Mentoring high school, college, and medical students who are interested in pursuing a career in medicine is a passion of hers.  In her spare time, she enjoys socializing, reading, and spending time with her husband and miniature schnauzer. 

 

Connect with Dr. Shannon Goode

Follow her on Instagram

Visit her website

 

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Mirna Valerio has made it her life’s purpose to live and experience the fullness of humanity each day. She is a Brooklyn native with many talents. Her recognition as a runner has grown after a viral post from her blog, FatGirlRunning. Since then, she has appeared in various publications and was chosen as 2018 National Geographic Adventurer of the Year.

We discuss how she started running, her growth as a running, writing, singing and advocating for kindness. This is a great episode that will motivate you to keep pursuing your deepest passions.

 

Episode Highlights: 

• How Mirna started running at the age of 13
• Growing up in Brooklyn, New York 
• The importance of humans being out in nature
• Running 11 marathons, countless half-marathons & ultra-marathons
• Why she loves gravel biking
• Her passion for writing and how her blog was born
• Publishing her memoir, A Beautiful Work In Progress
• Singing, performing arts and joining The Juilliard School

Guest Bio

Mirna Valerio is a native of Brooklyn, NY, a former educator, cross-country coach, ultrarunner, obstacle course enthusiast, and author of the recently published memoir, A Beautiful Work in Progress. Although she began running in high school, she recommitted to the sport after a health scare in 2008. It was then that her love for running and all its attendant benefits were reignited. She soon started her blog Fatgirlrunning, about her experiences as a larger woman. Mirna's athletic story was featured in the Wall Street Journey, Runner’s World, NBC Nightly News, CNN,  CW Network, and in the viral REI-produced documentary short, The Mirnavator. Her writing has been featured in Women’s Running Magazine, Self Magazine Online, Outside Online, and Runner's World Magazine. Most recently, she was chosen as a 2018 National Geographic Adventurer of the Year.

Connect with Mirna

Order her book, A Beautiful Work In Progress here

Follow Mirna on Instagram

Read her website and publications here 

Did you enjoy today’s episode?

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Tony Drees is  a Purple Heart  Desert Storm Veteran; as well as an adaptive athlete who uses skiing as a vehicle to serve  the community. He survived the deadliest scud missile  attack of the Iraq war thirty year ago.  Twenty-eight  members of his unit lost their lives.  Tony survived but his right leg was severely  injured.  He endured over seventy surgeries to save his right leg. He actually was able to function and live for a while with his injured leg, a feat that he doctors called a miracle

He was successful in a sales job. He got married and became a father. He unfortunately struggled with alcohol and opioid addiction, and then got sober. All the while, he was living with an open wound in his leg that just wouldn’t heal. In 2017 severe blood and bone infections left him with a choice: amputate his leg or die.

Just a couple days before the surgery, right around Tony’s  50th birthday, he was talking with his son Quincy about skiing,  something he did in the past. After surgery  his rehab was to be a year long. It only took four months. It was because skiing was on his  mind. 

The feelings of guilt for living always drove him to achieve high goals 

So in 2018, he took up skiing on one leg and has achieved remarkable feats on the mountain. He uses his skiing to inspire, to serve, and to promote diversity. 

Episode Highlights:  

• Serving  his country and almost losing his leg. 
• Struggling with survivor’s guilt, depression and destructive behavior
• Breaking from his career, moving to focus on being  an athlete
• How Tony Drees  starting skiing again after his amputation 
• What's next for Tony Drees in the coming season
• Tony Drees sharing  some powerful life lessons

Guest Bio:

Thirty  years ago Tony’s story became public when he survived the deadliest scud of the Iraq War.  Twenty-eight  soldiers perished, fifty-four of sixty-eight  of Harrisburg, Pennsylvania’s 14TH Quartermaster Army Reserve Unit were lost or wounded. He felt guilty for living. 

This always drove him to achieve incredibly high goals in anything that mattered to him. A lifetime of that and it seems he’s amassed a tremendous amount of opportunities to succeed.

He  lost his war-wounded leg after 74 Surgeries and a couple of bouts with cancer.

In 2018, he took up skiing on one leg. He  turned out to be pretty good. He also transformed literally overnight from a 200lb pro baller looking-body to a 140 one-legged man. 

Even with his  leg gone, he still had a duty to serve. He is progressing rapidly in skiing. He is an adaptive champion and motivational speaker.

He is continually seeking to inspire across a diverse audience. After people see him people always internally (and often externally) compare themselves to the one-legged person- everyone. That’s equity. Many of these folks are then moved to do something. That’s his influence and he uses it inclusively for positive representation of many groups that may otherwise go underserved. That’s his service.

His next challenge is to do a backflip on one ski!

He calls it BackFlips4Access!

 

Connect with Tony

Catch Tony Drees on his  site

Connect with Tony on  Instagram

Connect with Tony on  Facebook

Connect with Tony on Twitter

Watch Tony on YouTube

Did you enjoy today’s episode?

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Where did the fun go? Have you ever felt that you did not fit in when participating in a triathlon or other  sporting event? You are not alone.

Camille Baptiste  Chief Race Architect and Fun Director the brains  behind Swim, Bike, Run Fun Events. When  Camile no longer had joy in  training for the races, she knew something had to change.

As she looked to bring her love of triathlons back, she began planning  fun races for women where community overrides competition. She created  a safe space for women who love endurance sports and need fun with friends too! Something that is much needed.

She is a mother, wife, entrepreneur and all-around fun person who loves to laugh, dance, swim, bike, run, hike, and mentor those to achieve their goals in entrepreneurship, multi-sports and cycling. 

We discuss how she started running, why she started her business, her life-changing injury and the importance of injecting fun in all  events.

Episode Highlights: 

• Playing Double Dutch 
• How she got into endurance sports
• What triathlons and sports mean to her
• Learning to ride the bike past the age of 30
• Falling out of love with triathlons
• How Swim, Bike, Run Fun Events was born
• A life-changing injury 
• Her favorite races and future plans

Guest Bio 

Camile Baptistse is the Chief Race Architect  Fun Director behind Swim, Bike, Run Fun Events. She is a  wife, mother, and all-around person who loves to laugh, dance, swim, bike, run, hike, and mentor those around me to achieve their goals in entrepreneurship, multisport, and cycling.

Camile fell in love with triathlons. She  had to learn to ride a bike in the backyard with bubble wrap and swim with floaties. Every training session, every race - they all prepared her to be a better athlete, a better professional, a better mentor, a better parent and an overall better person. Triathlon and endurance racing progressed  from a hobby to a way of life.

Camile has competed in hundreds of races and events ranging from obstacle courses to running, triathlon, cycling, duathlons, and aquabikes, and she enjoyed all distances up to 70.3. The rush of crossing the finish line of a triathlon, duathlon, aquabike, or splash and dash is real! Unlike any other.

 

Suffering from an injury necessitating major surgery in 2020, as well as two years of rehab and limited full use of her legs, she found herself on the couch rehabbing and designing races, planning cycling routes for clubs, and making sure that at the finish lines athletes  enjoy and have fun at local events.

Her secret powers are derived from gloss, gum and gratitude.

Connect with Camille

Follow Camille on Instagram

Check out Swim, Bike, Run Fun Events here

Did you enjoy today’s episode?

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Today I am discussing a very interesting topic “ Homecoming: What Does It Mean to Come Home”. I stumbled across the topic during my Homecoming to my Alma Mater, Florida A & M University (FAMU) a few weeks ago. Those of you who know me, and/or are regular listeners know that I love FAMU. My mother helped spark my interest in physical therapy. FAMU A&M was one of two  Historically Black Colleges and Universities (HBCUs) that had physical therapy at the time. FAMU was within driving distance for me. After I went to a program called TOPS- early orientation I was sold and the rest is history.  I have very many fond memories of my years at Florida A&M. One thing in particular that stood out was my professors and how caring they were for the students. I met some of my lifelong friends/family- FAMUly. 

 

Homecoming: What Does it Mean to Come Home.  You may be asking how does this relate to endurance sports? Well the feeling I get when I go to homecoming is one of rejuvenation, one of enlightenment. I get the same feeling when I go to race meetups with Fast Chix founded by Col. Yvonne Spencer or triathlons where there is a large presence of Black Triathletes Association ( BTA) such as Chicago Triathlon, and various other 70.3 and full distance IronMan races. Members of TeamThe National Black Marathon Association, National Brotherhood of Skiers, and Team Zoot are also included.

The Race, various World Major Races, and the Reggae Marathon race are other road races with the same feel.. Members of these various groups are like family, and how can I not mention my first running group United Nations. I get that feeling  even if I don’t or can’t race for whatever reason.  The emotions attached to being among your tribe or crew is  priceless.  It was members of these various groups  that helped me move when my place caught on fire in Philly. Drove me to surgery and picked me up. Brought me food when I was recovering from surgery. Took me to doctor’s appointments when I could not drive. 

 

Running is Cheaper Than Therapy is not just a podcast about endurance sports, but also, it is  based on movement from a wholeness aspect. People participate in sports for many different reasons including, physical and mental well-being as well as the connections that come with associating with fellow athletes. Homecoming is about feeding your spirit and staying connected to people with whom you click. It is about finding joy in whatever you do and the people you do it with.

 

Episode Highlights:  

• Homecoming at Florida A&M University.
• Some fond memories at Florida A&M University.
• What community means to me
• What does in mean to come home and how it relates to endurance sports?
• How to feed your spirit and how the endurance sports community means so much 

 

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Aaron Hickman started his fitness journey at 15 years of age because the requirement to join the high school basketball team was also to be on the cross-country team. After high school, Aaron took an 8-year hiatus from running before emerging into running events in the Chicagoland area.

Since then, Aaron has competed in 10 obstacle courses, 5 triathlons, and about 15 endurance running events.  Initially, Aaron did not take triathlons seriously, but his first Chicago Triathlon experience was an awakening experience.  He soon learned the dedication and training that is necessary to successfully  complete a race.  He progressed from the  Olympic distance. After he found success in the Olympic distance he sought the assistance of a coach  He is particularly proud of his completion of Ironman Louisville in 2015. He continued to race Full Distance IronMan 140.6 races but after his initial success he thought he could continue to successfully race without the actual intensity of training that he committed to for his first full distance race. 

He learned the hard way that he had to respect each race. He recently completed IronMan Wisconsin for the second time in the worst conditions September 2022. He has learned that in order to successfully complete a race you need to train the body, you need to also train the mind as both are needed to be victorious.  ⁠

Episode Highlights:

• Aaron starts running in high school.
• After a long hiatus, Aaron returns to  endurance sports.
• Aaron love for obstacle course racing.
• How Aaron becomes a triathlete
• The 2015 Louisville Full Ironman 140.6 race.
• Racing an Ironman event in a  monsoon.
• Lessons about the body and mind connection during a race
• Aaron Hickman has some words of wisdom

Guest Bio Aaron Hickman began his fitness journey at the young age of 15 while involved with his high school cross-country team. It was at that time that he embraced the moment of running free among his peers as a means to focus on his happiness and not worry about anything around mmm. Between high school and college, a long hiatus was taken. It wasn’t until 8 years later that Aaron was exposed to the running events in the Chicagoland area. Since then, he has taken part in over 10 obstacle course races, 5 triathlons, and 15 running endurance events. His most inspiring accomplishment came in 2015 at Ironman Louisville. It was at that moment he realized the power of the mind. Through his accomplishments and tribulations, he hopes to motivate newcomers entering the endurance sport by letting them know it's a long, rugged journey, however, the reward is well worth it. Connect with Aaron Hickman 

• Connect with Aaron on Facebook

 

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Stacy Winters has had a more than 30-year running career. She's participated in countless 5k's, 10 k’s, half marathons, marathons. Her longest distance race was a 50k trail distance. Starting with duathlons, Stacy ventured into multisports. She eventually started participating in triathlons after she learned how to swim at the age of forty-five.

 

Stacy’s philosophy is that endurance sports are for everyone. She is a member of several groups, such as Mid Maryland Triathlon Club. She also enjoys volunteering, and has served as a marathon coach. She has won several age group awards, but considers herself as a “happy athlete.’’

 

Unfortunately  Stacy was in a cycling accident a year ago and suffered several injuries that could have resulted in the lost of her arm. Her recovery continues and today she shares her story.

 

Episode Highlights:

• Stacy shares her thoughts on Psychology and endurance sports
• Suffering depression, Stacy starts running as a coping mechanism and to lose weight.
• From marathons to triathlons and learning to swim at 45.
• Some memorable races.
• Stacy’s cycling accident and a horrifying 36 hours of waiting.
• Journey through three surgeries and recovery.
• Living and racing with the injury.
• Stacy Winters has some words of wisdom

Guest Bio

Ms. Stacy Winters graduated from the University of Pittsburgh with a Bachelor of Psychology. She received her Masters of Education in Psychological Counseling from Howard University. Stacy received her Bachelors of Nursing from Johns Hopkins University. Her Masters of Nursing was granted by Drexel University. She is a certified adult-gerontology nurse practitioner through the American Academy of Nurse Practitioners. Stacy has been certified as a health coach by the American Council on Exercise since 2016.

Stacy’s running career expands 30 years. She has participated in countless 5ks, 10ks, half-marathons, and marathons. Her longest distance race was a 50k trail distance. In the past 10 years, Ms. Winters has participated in multi-sports to include duathlon and triathlon. Stacy took her first swim lessons at age 45. She has won several age group awards, but considers herself as a “happy athlete.’’ Her philosophy is that endurance sports is for everyone. Winters is a member of several groups including: Mid Maryland Triathlon Club, Black Triathlon Association, Fastchix and Coeur Sports.

Ms. Winters enjoys volunteering. She has volunteered for the following organizations: End AIDS Campaign for Whitman Walker Center in Washington, DC as a marathon coach; Athletes Serving Athletes, an organization to support children with limiting ability in Frederick, and a medical volunteer at Ironman Maryland, Charm City Sports and the Annapolis, Maryland. Stacy Winters moderated a Facebook forum, Health-Chats Stay Well for from 2016-2020. Stacy is passionate about diversity and inclusion. She has written several articles on health disparities. Ms. Winters was in a cycling accident on 9/1//2021 while training for a half Ironman. Her recovery continues.

Connect with Stacy Winters 

• Connect with Stacy on Instagram
• Read some of Stacy’s blogs
• Connect  with Stacy on LinkedIn
• Connect with Stacy on Facebook 

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⁠Colonel Yvonne Spencer is an eight time full distance Ironman finisher. She is a 2020 long course triathlon team member, and multi-year all world athlete. In addition to the numerous triathlon finishes in all distances, she's an avid runner. She  has completed 16 marathons and completed the Boston Marathon in 2021. She has also been coaching since 2017.  Colonel Yvonne Spencer has a 28-year military career serving in a variety of leadership positions and has commanded organizations ranging from 300 to 1,200 personnel.

Building on her leadership talents, in 2015, Yvonne created a women empowerment and support network called Fast Chix. It is a national women's triathlon group, primarily women of color that strive to remove barriers by empowering and educating women in the sport of triathlon.

Recently Colonel Yvoone Spencer was appointed as a General Director of the USA Triathlon Board of Directors. Her term will end Dec. 31, 2025. “On behalf of my fellow triathletes, I am absolutely thrilled for this opportunity to serve as a General Director of the USA Triathlon Board of Directors. I  look forward to helping USA Triathlon fortify its commitment to building a more inclusive and supportive triathlon community.” Colonel Spencer stated.

Episode Highlights:

• Yvonne starts endurance sports.
• Some memorable marathons, the good and the bad.
• From marathons to triathlons
• Fast Chix is born and grows into a beautiful movement
• Yvonne’s journey into coaching
• Yvonne reminisces on her favorite triathlons
• Why are women of color not taking up triathlons?
• Some honors and awards Yvonne has gotten for being an outspoken triathlete
• Yvonne shares some obstacles and wisdom in overcoming

Guest Bio

Colonel Yvonne Spencer is an 8-time Ironman and long course FINISHER. She is a 2020 USA Long Course Triathlon Team Member and multiple year All-World Athlete. In addition to numerous triathlon finishes in all distances, she’s an avid runner who has completed 14 marathons and completed the 2021 Boston Marathon qualifier. She has been coaching since 2017 and is a USA Triathlon Level 1 Certified Coach and RRCA Certified Coach.

In a 28-year military career, Yvonne has served in a variety of leadership positions and has commanded organizations ranging from 300 to 1,200 personnel. Despite living in 5 countries and relocating 14 times, triathlon has been a constant in her life. It has been key to her resiliency and work/life balance. In 2015, Yvonne translated her leadership talents into building a supportive, and empowering network of women known as the Fast Chix. It is a National Women’s Triathlon Group, primarily women of color, that strives to Remove Barriers by Empowering and Educating women in the sport of triathlon. Fast Chix provides a safe environment for positive engagement, shared experiences, and support for athletes at all levels. Fast Chix efforts include annual race meetups, educational clinics, fitness panels, book clubs and monthly challenges. To date, Fast Chix has nearly 1,200 online members!

Yvonne’s story has been featured in multiple social mediums to include Triathlete Magazine, Run TriBike Magazine and Mid Strike Magazine. In recognition of her efforts to “Be the Change”, she received the 2020 Outspoken Women In Triathlon Social Media Impact Award and the 2021 USAT Women’s Committee Diversity and Inclusion Award.Yvonne still serves in the U.S. Air Force and currently resides in Arlington, Virginia.

DISCLAIMER: These are the speaker’s/author’s personal views and not necessarily those of the DoD or the United States Air Force.

Connect with Yvonne Spencer

• Yvonne’s profile on TeamUSA
• Check out Fast Chix website
• Connect with other Fast Chix women on Facebook
• Fast Chix is also on Instagram

 

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