n this episode of The Cowbell, we sit down with Cindy Chenhall , a mum, hairdresser, artist, and trail runner who laughs that she runs like a “dim sim thrown down on a plane.” But what began as a joke has become the story of an ordinary dim sim who found her way to becoming an extraordinary 100km ultra mum.

Cindy shares how a freak pancreas injury led her to running, how she discovered grit and joy on the trails, and how her “give it a go” mindset fuels both her art and her life. She speaks about the power of her trail tribe, the lessons she’s passing on to her kids, and the courage it takes to show up authentically.

Most movingly, Cindy reveals the deeply personal reason she’s tackling her first 100km at the Surf Coast Century , a running for her brother Neil, who lives with multiple disabilities. Her journey is proof that you don’t need to be perfect to inspire others, just brave enough to take the first step.

From firefighting in the Blue Mountains to taking on brutal ultras and leading a .....challenge, Gavin Clifton lives life in constant motion. In this inspiring conversation, Gavin shares his journey from a restless cross-country kid to a trail running community leader and the driving force behind the ....... We dive into his highs and lows on the trails, the gruelling reality of his first miler at the ........, the mental resilience that connects firefighting to ultrarunning, and the powerful story behind ....... This episode is about community, purpose, and pushing through when every part of you wants to stop.

https://www.firiesclimbformnd.org.au/

@firiesclimbformnd

The Cowbell Podcast episode is brought to you by Kelvin Yip from "⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Endu1 - Endurance Fuel & Hydration⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠" ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@endu1sportsnutrition⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and Dave Stewart ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_daventures_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, the legendary trail race MC.

After a life-altering ovarian cancer diagnosis at 41, Heather Hawkins laced up a pair of Dunlop Volleys and never looked back. From that first 4km fun run to conquering 7 marathons on 7 continents in 7 days — including the North Pole — Heather has turned adversity into adventure, purpose, and strength. In this deeply inspiring episode of The Cowbell, Heather shares how running not only became her recovery but her reason to keep pushing limits, raising awareness for ovarian cancer, and seeking out remote and rugged experiences — from the icy Arctic to the sun-scorched sands of the Marathon des Sables.

Now 60, an age-group record holder on the track, author, mother, and adventurer, Heather proves it’s never too late to redefine what’s possible. Her story is a testament to the extraordinary that lies within us all — if only we’re brave enough to take the first step.

Instagram :

@_heather_hawkins

Facebook :

Heather Hawkins

LinkedIn :

https://www.linkedin.com/in/heather-hawkins-280b53149/

Adventurous Spirit Book : https://www.booktopia.com.au/search?keywords=heather+hawkins+adventurous+spirit&productType=917505&pn=1

Audible :

https://www.audible.com.au/pd/Adventurous-Spirit-Audiobook/B074XF4TG1

Ovarian Cancer fundraising :

https://fundraising.ovariancancer.net.au/heather-hawkins

Marathon des Sables documentary :

https://www.youtube.com/watch?v=7ZPCHIW6Voc

The Cowbell Podcast episode is brought to you by Kelvin Yip from "⁠⁠⁠⁠⁠⁠⁠⁠⁠Endu1 - Endurance Fuel & Hydration⁠⁠⁠⁠⁠⁠⁠⁠⁠" ⁠⁠⁠⁠⁠⁠⁠⁠⁠@endu1sportsnutrition⁠⁠⁠⁠⁠⁠⁠⁠⁠ and Dave Stewart ⁠⁠⁠⁠⁠⁠⁠⁠⁠@_daventures_⁠⁠⁠⁠⁠⁠⁠⁠⁠, the legendary trail race MC.

The inaugural Ultra Trail Jervis Bay was more than just a race – it was a true test of resilience, mindset and community spirit. In this special roundtable episode, we catch up with four Endu1 athletes who each brought something extraordinary to the course.

🏃‍♀️ Emma Power fought through a painful setback mid-race but never stopped smiling
🐾 Amy Hewett found unexpected strength – and friendship – in the darkest beach stretch
🦘 Dale Pearce, running solo and vision-impaired, tackled the course with groundbreaking tech and sheer grit
🔥 Harry Hudson, a triathlete turned ultra runner, completed his longest race yet... and what he did the next day left everyone speechless

From deep sand to deeper strength, from small moments to big breakthroughs – this episode is packed with powerful stories, surprising turns, and a whole lot of heart.

🎧 Tune in for laughs, lessons and one unforgettable twist that no one saw coming.

The Cowbell Podcast episode is brought to you by Kelvin Yip from "⁠⁠⁠⁠⁠⁠⁠⁠Endu1 - Endurance Fuel & Hydration⁠⁠⁠⁠⁠⁠⁠⁠" ⁠⁠⁠⁠⁠⁠⁠⁠@endu1sportsnutrition⁠⁠⁠⁠⁠⁠⁠⁠ and Dave Stewart ⁠⁠⁠⁠⁠⁠⁠⁠@_daventures_⁠⁠⁠⁠⁠⁠⁠⁠, the legendary trail race MC.

In this special live episode, recorded on the shores of Jervis Bay as the sun set over Voyager Park, we bring you a momentous panel conversation from the inaugural Ultra Trail Jervis Bay. Hosted by Dave and Kelvin, this was the very first Cowbell Podcast recorded in front of a live audience — and what a way to kick things off.

We’re joined by four inspiring everyday athletes:
🏃‍♀️ Emma Power – Endu1 athlete and UTMB CCC finisher, chasing down her next big goal
🏃‍♂️ Matt Lewis – Local turned triathlete taking on his first ultra
🌿 Dr Kita Ashman – Ecologist and WWF scientist finding meaning through movement
🧗 Chris Mein – GM of Paddy Pallin and passionate adventurer redefining what "trail" means

Together, they share stories of personal transformation, pre-race nerves, ecological connection, community spirit, and of course — their cowbell moments. Whether you're chasing your first 100km or just need a dose of inspiration, this one’s for you.

The Cowbell Podcast episode is brought to you by Kelvin Yip from "⁠⁠⁠⁠⁠⁠⁠⁠⁠Endu1 - Endurance Fuel & Hydration⁠⁠⁠⁠⁠⁠⁠⁠⁠" ⁠⁠⁠⁠⁠⁠⁠⁠⁠@endu1sportsnutrition⁠⁠⁠⁠⁠⁠⁠⁠⁠ and Dave Stewart ⁠⁠⁠⁠⁠⁠⁠⁠⁠@_daventures_⁠⁠⁠⁠⁠⁠⁠⁠⁠, the legendary trail race MC.

Four years ago, Adrian Copeland was stuck in a cycle of weekend binge drinking. Today, he’s a 300-mile ultra finisher, Ultraman survivor, Finke Desert rider, Everest adventurer, and an all-round endurance beast. In this episode, Adrian shares his raw, no-filter transformation story – from hitting rock bottom to climbing (almost literally) the world's highest peaks.

We dive into his darkest moments, wild hallucinations in the Arizona desert, being stalked by a mountain lion, that infamous Macca’s bag moment, and why a 12km open-water swim gave him a whole new perspective on what it means to truly achieve something.

He opens up about the importance of community, the power of his crew (especially his daughter and partner Sian), and how mindset – not medals – defines greatness. Whether you're chasing finish lines or fighting personal demons, Adrian’s story will leave you inspired to go further, dig deeper, and bang that cowbell with pride.

The Cowbell Podcast episode is brought to you by Kelvin Yip from "⁠⁠⁠⁠⁠⁠⁠⁠Endu1 - Endurance Fuel & Hydration⁠⁠⁠⁠⁠⁠⁠⁠" ⁠⁠⁠⁠⁠⁠⁠⁠@endu1sportsnutrition⁠⁠⁠⁠⁠⁠⁠⁠ and Dave Stewart ⁠⁠⁠⁠⁠⁠⁠⁠@_daventures_⁠⁠⁠⁠⁠⁠⁠⁠, the legendary trail race MC.

Lisa Sherman is a Sydney based nutritionist, recreational running coach and ultra runner who has built a life around the joy and challenge of running. In this episode, Lisa shares how she combines her love of nutrition, coaching and the trails to help others and herself go further than they ever thought possible.

From solo road runs to directing backyard ultras and conquering legendary events like Coast to Kosciuszko (twice), Hume & Hovell, Ultra Trail Australia, and 24 hour track events, Lisa talks about what it means to test yourself physically and mentally through pain, problem solving and persistence. Her mantra? Just keep moving forward.

Whether it’s the simplicity of a long run, the discipline of training, or the community that shows up at 1am to help you chase loops at Centennial Park, Lisa’s story reminds us that running isn’t just about racing, it’s about connection, courage and discovering what you’re truly capable of.

@lisa_nutrition_coaching

@im_still_standing_sydney |

https://coasttokosci.com/

The Cowbell Podcast episode is brought to you by Kelvin Yip from "⁠⁠⁠⁠⁠⁠⁠⁠Endu1 - Endurance Fuel & Hydration⁠⁠⁠⁠⁠⁠⁠⁠" ⁠⁠⁠⁠⁠⁠⁠⁠@endu1sportsnutrition⁠⁠⁠⁠⁠⁠⁠⁠ and Dave Stewart ⁠⁠⁠⁠⁠⁠⁠⁠@_daventures_⁠⁠⁠⁠⁠⁠⁠⁠, the legendary trail race MC.

After four unforgettable days in the Blue Mountains, we sit down post-race to unpack the mud, the miles, and the madness of Ultra Trail Australia 2025.

In this special episode of The Cowbell, three runners — each with their own unique challenge — share what it took to conquer their goals: a first-time miler fuelled by hallucinations and determination, an adaptive athlete backing up a world record with grit and heart, and a coach who ran the UTA treble (11k, 22k, 50k) across three relentless days.

We talk sleep deprivation, solo missions, surprise aid station angels, and how cowbells in the dark can carry you to the finish line.

This is trail running at its rawest. One community. One goal. One hell of a weekend.

Ultra Trail Australia: https://www.instagram.com/ultratrailaustralia/

Sam from Pop Running: https://www.instagram.com/sam.poprunning/

Mick Marshall: https://www.instagram.com/mickmarshall_/

The Cowbell Podcast episode is brought to you by Kelvin Yip from "⁠⁠⁠⁠⁠⁠⁠Endu1 - Endurance Fuel & Hydration⁠⁠⁠⁠⁠⁠⁠" ⁠⁠⁠⁠⁠⁠⁠@endu1sportsnutrition⁠⁠⁠⁠⁠⁠⁠ and Dave Stewart ⁠⁠⁠⁠⁠⁠⁠@_daventures_⁠⁠⁠⁠⁠⁠⁠, the legendary trail race MC.

In this episode of The Cowbell, we sit down with the inspiring Mel Warman – founder and CEO of Boobs on the Run and NSW Chair of the Mother’s Day Classic.

What started as a simple Facebook post has grown into a powerful movement that's helped over 5,000 women lace up, discover their strength, and find community through running. With a deeply personal mission, Mel shares how the loss of her mother to breast cancer became the spark to create change – one stride at a time.

We unpack how Boobs on the Run offers more than just training plans. It’s about creating safe, inclusive spaces for women of all ages and backgrounds to run, reconnect, and reclaim their wellness. We also dive into her work with the iconic Mother's Day Classic – a national event that, over the past 27 years, has raised:

💗 $46.1 million for the National Breast Cancer Foundation
💙 $1.2 million for the Ovarian Cancer Research Foundation

Whether you’re a complete beginner or a veteran ultra-runner, this episode is filled with heart, humour and a reminder that motion is more than medicine – it’s empowerment.

Boobs On The Run: www.boobsontherun.com.au⁠ / @boobsontherun

Mother's Day Classic: https://www.mothersdayclassic.com.au/fundraisers/boobsontherun / @mothersdayclassicaus

The Cowbell Podcast episode is brought to you by Kelvin Yip from "⁠⁠⁠⁠⁠⁠Endu1 - Endurance Fuel & Hydration⁠⁠⁠⁠⁠⁠" ⁠⁠⁠⁠⁠⁠@endu1sportsnutrition⁠⁠⁠⁠⁠⁠ and Dave Stewart ⁠⁠⁠⁠⁠⁠@_daventures_⁠⁠⁠⁠⁠⁠, the legendary trail race MC.

Rodney “Rocket” Cottam served as an elite soldier in the Australian Army from 1999 to 2004, involved in high-level operations both at home and abroad. But his military career was cut short after a near-fatal motorbike accident left him with life-changing injuries and led to a medical discharge. After years of intensive rehab, Rodney pivoted into a successful two-decade career in financial services, leading high-performing teams across funds management and mortgage lending.

Now an ultra trail runner and proud Ambassador for Invictus Australia, Rodney competes in 100km and 100-mile races around the world. In this deeply personal episode, he shares how he’s channelled the habits, discipline, and mental toughness forged in the military into a new purpose—one fuelled by endurance, service, and resilience. From spinal surgery and bionic reconstruction to running 560km to raise funds for veterans, Rodney’s story is a powerful testament to the human spirit.

Run Rocket Run - ⁠runrocketrun.com⁠ / @runrocketrun

Invictus Australia - invictusaustralia.org / @invictusaustralia

The Cowbell Podcast episode is brought to you by Kelvin Yip from "⁠⁠⁠⁠⁠Endu1 - Endurance Fuel & Hydration⁠⁠⁠⁠⁠" ⁠⁠⁠⁠⁠@endu1sportsnutrition⁠⁠⁠⁠⁠ and Dave Stewart ⁠⁠⁠⁠⁠@_daventures_⁠⁠⁠⁠⁠, the legendary trail race MC.