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What if the right pair of running shoes could change your life?

In this episode of That First Mile Podcast, we’re joined by Rosemary Rios, manager of Sole II Soul Sports in Visalia, CA, to talk about far more than shoes. We explore how proper shoe fitting can prevent injuries, build confidence, and help people take that very first step toward a healthier lifestyle.

Rosemary shares her journey into the running community, what she has learned from helping runners of every experience level, and why local running stores continue to play such an important role in bringing people together. We also discuss common mistakes runners make when buying shoes, how often they should be replaced, and what every new runner should know before lacing up.

Throughout the conversation, we reflect on the connection between running and mental health, the power of community, and how small steps can lead to life-changing transformations.

Whether you’re training for your first 5K, your next marathon, or simply looking for motivation to get moving, this episode is packed with practical advice and inspiration.

Thank you for listening to That First Mile Podcast. If this episode encouraged you, please follow the show, leave a review, and share it with someone who’s ready to take their own first mile.

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In this episode of That First Mile Podcast, we dive into the Northwest Passage Ragnar—one of the most demanding relay experiences you can put a team through.

From unpredictable weather and overnight legs to the mental battle that hits when sleep disappears and miles stack up, this breakdown takes you inside the real experience of what it takes to keep moving when everything in your body is asking you to stop.

We talk teamwork, mindset shifts, leadership in the van, the dark hours no one posts about, and the small moments that turn into the biggest memories.

This isn’t just a race recap—it’s what endurance actually feels like when it gets uncomfortable, chaotic, and real.

Because every strong finish starts with That First Mile.

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In this powerful episode of That First Mile Podcast, Randy sits down with his brother-in-law Oscar Soto—a husband, father, and new grandfather who spent years working as a truck driver, pushing through long hours on the road and the physical toll that came with it, including injuries that have followed him into this season of life.

Oscar opens up about sacrifice, family, and what it means to keep showing up even when life has worn you down. He also shares a deeply personal look at his role as a supporter of his wife Paolo Soto, who has trained for multiple half marathons and completed the Marine Corps Marathon—and how watching her discipline and commitment inspired him in ways he didn’t expect.

This is more than a conversation about fitness. It’s about legacy, family, and taking that first step toward change—no matter where you are in life.

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Izayah Campos was deep into marathon training when life took a sharp turn—he shipped out to U.S. Navy boot camp. In this episode, we dive into what it takes to pivot from personal goals to something greater, the discipline required to succeed in boot camp, and how fitness prepared him for the mental and physical challenges ahead.

We talk about unfinished goals, resilience, and what comes next as Izayah looks to pick up where he left off—both in his running journey and his new path in the Navy.

Whether you’re starting your fitness journey, chasing a goal, or navigating a major life transition, this episode will remind you: your first mile doesn’t disappear—it evolves.

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Starting a fitness journey isn’t about having the perfect plan.
It’s not about motivation.
And it’s definitely not about feeling ready.

It’s about taking that first step—when everything in you is telling you to wait.

In this episode of That First Mile, we sit down with Carianne Fernandez, who is just getting started on her fitness journey. No highlight reel. No “after” picture. Just the real, honest experience of what it feels like to begin from zero.

Carianne opens up about:
• The fear of starting
• Feeling out of place and unsure
• What day one actually looks like
• The mental battle nobody sees
• And why small steps matter more than perfect plans

This conversation isn’t about perfection—it’s about progress.

If you’ve ever told yourself “I’ll start Monday”… this is your moment.

Because the truth is—nothing changes until you do.

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68 countries. 500+ cities. That First Mile Podcast reflects on its growing global reach and the message behind it—discipline, consistency, and taking action even when it’s uncomfortable. This episode is for everyday people building better habits, pushing through challenges, and taking their first mile one step at a time. Includes thanks to listeners, guests, and co-hosts, plus a call for questions, reviews, and ratings.

Keywords: motivation, discipline, running mindset, self-improvement, consistency, mindset coaching, fitness motivation, personal growth, mental toughness
Before you go, I ask you to do three things:
⭐ Leave a rating
💬 Drop a review
❓ Send your questions for future episodes

Because this isn’t just a podcast.

It’s a community.

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After 26 years in the United States Navy, retiring as a Senior Chief Petty Officer Mika Strange, lived a life built on discipline, leadership, and doing the hard things—day in and day out.

But this conversation isn’t just about military service. It’s about what happens after. It’s about identity, transition, and finding your next ‘First Mile’ when the structure you’ve known for decades is suddenly gone.

If you’ve ever had to start over, push through uncertainty, or redefine who you are—this one’s for you.

Let’s get into it.

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On this episode Randy welcomes back our resident therapist Ana. She welcomes Rossie Ballard owner of Fit Warriors in Visalia, CA who is a Personal Trainer and Health Coach. They discuss an often over looked issue.

Eating disorders are complicated and frequently misdiagnosed. In this episode, we examine the emotional and mental processes that underlie disordered eating, how it affects day-to-day functioning, and what recovery can truly entail. This discussion provides understanding, knowledge, and hope whether you're going through a difficult time yourself or helping someone else.

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In this episode of That First Mile Podcast, Randy brings back Ana (Therapist) and Paola for a conversation how the ideas in Atomic Habits can help you stop relying on motivation and start building systems that work—even on low-energy days.

We discuss what works, what is more difficult in real life, and how to form habits without becoming burned out or striving for perfection. This episode is ideal if you've ever had trouble staying motivated, being consistent, or "starting over."

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This week's podcast combines therapy and running/exercise. Randy talks to two therapists, Ana and Karina, who both enjoy running. Each has completed numerous 5 and 10 k races, marathons, and half marathons. They discuss with Randy that treatment doesn't always take place on a couch; it might occasionally occur in the middle of a run.

This is your space to move your body, clear your head, and get real about life, mental health, and everything in between. Ana and Karina are running along side you, sharing honest conversations about mental health, stress, growth, and being human. No pressure. No perfection. Just one step at a time. Lace up, breath deep - Let's go!