Running may look simple—left foot, right foot—but becoming a stronger, more confident runner requires more than logging miles.

In this episode, I sit down with Char Griess, a Colorado UESCA Certified Run Coach specializing in endurance nutrition, strength and conditioning, and sports psychology.

Before becoming a full-time coach, Char spent 12 years as a food scientist in the consumer-packaged goods industry. A Michigan State University Food Science graduate and an official sponsored athlete with Amacx Sports Nutrition, she combines evidence-based nutrition with practical coaching to help runners train with purpose, fuel well, and perform at their best.

Char has helped more than 100 athletes reach goals ranging from their first finish line to major marathon breakthroughs. She is also an accomplished runner herself, completing eight marathons with a 3:07 personal record and 14 half marathons with a 1:27 personal record. Through consistent training and smarter fueling, she improved her own marathon time by nearly an hour.

Together, we explore what it means to become your own kind of runner—without allowing pace, comparison, or someone else’s training journey to define your success.

Char explains why every runner needs an individualized approach that considers their goals, experience, schedule, recovery, and life outside of running. We discuss how purposeful workouts, strength training, proper fueling, and rest work together to build a runner who is stronger, more durable, and more confident.

We also dive into the mental side of running. Char shares how runners can train their brains before race day, build confidence through difficult workouts, and prepare for the moments when their minds begin telling them to slow down or give up.

In this episode, we cover:

• What it means to become your own kind of runner
• Creating a training plan that fits your goals and your life
• Building confidence through purposeful workouts
• Why strength training matters for runners
• How to fuel before, during, and after a run
• Recognizing the signs of underfueling
• The role of hydration, sleep, and recovery
• Training your brain for difficult moments
• Avoiding the comparison trap on Strava and social media
• How community and accountability support marathon training

Char shares one of the most important reminders from this conversation:

“Your body doesn’t know pace. It knows how hard it’s working.”

Your pace on any given day does not tell the whole story. Weather, sleep, stress, fueling, hydration, and recovery all affect how your body performs. Learning to pay attention to effort—and trusting the work you’ve put in—can help you become a healthier and more resilient runner.

Whether you’re preparing for your first race, working toward a marathon breakthrough, or simply looking for more joy and confidence in your running, this episode will help you feel stronger, more fueled, and more purposeful along the way.

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Resentment rarely begins with one big moment. More often, it grows through small, unresolved hurts that leave one partner feeling unsupported, unseen, or alone.

In this episode, I sit down with Angie Charter, a licensed clinical social worker who supports individuals, couples, adolescents, and families in the Erie, Colorado community.

Angie has 21 years of experience in psychotherapy, with specialized training in dialectical behavior therapy (DBT) and PACT couples therapy. She especially enjoys helping couples understand what is happening beneath the surface of conflict so they can build stronger, healthier relationships.

Together, we explore where resentment comes from, how it shows up in marriage, and what couples can do before it creates a deeper divide.

Angie explains that resentment may feel like anger, but underneath it is often grief, hurt, or disappointment. What looks like an argument about socks, dishes, intimacy, or parenting responsibilities may actually reflect a much deeper feeling of being unsupported or alone in the relationship.

We also discuss how attachment styles and the nervous system influence conflict. While one partner may need immediate reassurance and connection, the other may need time and space before they can communicate effectively. Learning to recognize these differences can help couples stop treating each other like the enemy and begin approaching the problem as a team.

In this episode, we cover:

• How small, unresolved frustrations can grow into resentment
• Why the surface disagreement is often not the real issue
• The grief, hurt, and disappointment underneath resentment
• How to name resentment before it becomes emotional distance
• Shifting from “me versus you” to “we versus the problem”
• What happens in the brain and nervous system during conflict
• The three attachment styles described as islands, waves, and anchors
• Why one partner may need space while the other needs reassurance
• How to take a healthy break without making your partner feel abandoned
• Using eye contact and safe physical touch to create connection during conflict
• What makes PACT different from traditional couples therapy
• Prioritizing the marriage as the foundation of the family
• What children learn by watching their parents navigate conflict
• How shared faith and prayer can support couples through difficult seasons
• Why couples don’t need to wait for a crisis before seeking help

Angie shares one of the most powerful reminders from this conversation:

“Resentment may feel like anger, but underneath it is often grief.”

When couples can recognize the hurt beneath the anger, communicate it vulnerably, and work through it together, resentment can become an opportunity for greater understanding, healing, and connection.

If you’ve noticed small frustrations beginning to pile up—or you simply want to build a stronger and more secure relationship—this episode offers practical insight you can begin using right away.

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Every child deserves to feel seen, heard, valued, and like they belong.

In this episode, I sit down with Shannon Milliken, founder and executive director of The P.L.A.Y. Education Corporation, a Colorado nonprofit dedicated to creating inclusive learning spaces and communities where young people and families can thrive.

Shannon is a former physical education teacher, mom, community advocate, and former Colorado Department of Education consultant with experience overseeing wellness grants and helping schools build stronger whole-child health systems.

As a transracial adoptee and woman of color, Shannon’s work is also deeply influenced by her own childhood. Growing up as a Korean adoptee in a predominantly white community, she didn’t always have the language to explain what it felt like to look different from her peers or navigate conversations about race and identity.

Now, as a mother, Shannon wants her daughter—and every child—to grow up in environments where they can show up fully, be heard, and know their authentic selves are valued.

Together, we explore why belonging is such an important part of whole-child wellness and why creating inclusive schools and communities requires more than using the same solution everywhere.

Shannon explains how P.L.A.Y. Education works alongside schools and local communities to identify gaps, understand the specific needs of students and families, and create sustainable programs that don’t disappear when grant funding ends.

We also discuss how children can be empowered simply by being invited to speak, think critically, and share their perspectives—and why adults must be willing to have hard conversations with empathy and compassion.

In this episode, we cover:

• Why belonging is foundational to a child’s wellness
• Shannon’s experience growing up as a transracial adoptee
• How motherhood helped inspire P.L.A.Y. Education
• What equity and inclusion look like in schools and communities
• Why one-size-fits-all programs can leave children behind
• How schools can identify the needs of their unique student populations
• Creating sustainable programs beyond temporary grant funding
• The connection between identity, acceptance, and whole-child wellness
• Why children need opportunities to speak up and be heard
• Building empathy across different experiences and perspectives
• Supporting children who may not fit societal expectations
• Why community members should care about needs that don’t directly affect them

Shannon shares one of the most important reminders from this conversation:

“Belonging is the foundation of wellness.”

When children feel seen, accepted, and part of something, they are better able to be present, engage, think critically, and thrive.

If you’ve ever wondered how schools, families, and community members can help create a world where more children feel like they belong, this episode is a meaningful place to begin.

Because every child deserves a champion—and no child should have to change who they are to feel valued.

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Back-to-School Silent Disco

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What if feeling more confident about fertility, pregnancy, and birth started with simply understanding your body?

In this episode, I sit down with Bekah Yawn, a local Erie, Colorado fertility educator, hormone coach, doula, childbirth educator, and perinatal patient advocate, for an educational conversation about fertility, preparing for pregnancy, and feeling more supported and informed throughout the birth experience.Bekah's own journey through infertility and pregnancy loss shaped the work she does today. Together, we explore what women can do before trying to conceive, how understanding your cycle can provide important insight into your health, and why education and advocacy matter throughout pregnancy and childbirth.

Bekah shares practical insight into preparing your body for conception, understanding ovulation and fertility, and making lifestyle changes that support your overall health.

Along the way, Bekah reminds us that fertility can be the fruit of what's happening inside our bodies—and learning to understand our bodies can help us ask better questions and make more informed decisions.

In this episode, we discuss:

• What to do before trying to get pregnant
• When to consider coming off birth control
• Post-birth control changes and hormone health
• Natural family planning and understanding your cycle
• How conception and ovulation actually work
• What the FEMM (Fertility Education and Medical Management) method is
• Why fertility can reflect what's happening inside the body
• Lifestyle changes that can help prepare your body for conception
• What a doula actually does
• The importance of childbirth education and birth planning
• How dads and partners can support pregnancy and birth
• Building the right birth support team
• How to advocate for yourself during pregnancy and childbirth
• Bekah's fertility framework and educational resources
• Faith-centered support throughout fertility, pregnancy, and birth

One of my biggest takeaways from this conversation was realizing how much confidence can come from education.

Understanding your body. Knowing your options. Asking questions. Building the right support team.

Because pregnancy and birth are experiences a mother may remember for the rest of her life—and feeling informed, supported, and empowered throughout that experience matters.

Whether you're thinking about getting pregnant, trying to conceive, currently expecting, or simply want to better understand your fertility, I hope this conversation leaves you feeling more educated, encouraged, and confident advocating for yourself throughout your motherhood journey.

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What if the healthiest thing you could do this week wasn't another workout—but taking care of your soul?

In this episode, I sit down with Jeff Lorimer, lead pastor of Orchard Community Church in Erie, Colorado, for the Erie Wellness Podcast's very first conversation about spiritual wellness.

Jeff is a Colorado native, former Spanish teacher, husband, father, and pastor who believes that caring for our spirit is just as important as caring for our body. Together, we explore what spiritual wellness really means, why it matters, and how intentionally nurturing our relationship with God can influence every area of our lives.

Jeff shares practical wisdom on developing healthy spiritual rhythms, navigating stress and anxiety, finding purpose, and building a supportive community that encourages growth.

Along the way, Jeff reminds us that spiritual wellness isn't about trying harder—it's about tending to the soil of our hearts so healthy fruit can grow.

In this episode, we discuss:

• What spiritual wellness is and why it matters
• "You are not a body—you are a soul living in a body."
• The coffee bean, carrot, and egg analogy for responding to life's challenges
• What the Fruits of the Spirit really mean
• Why heart work is hard work
• How doom scrolling, anxiety, and distractions can impact our spiritual health
• Practical habits to nourish your soul each day
• The importance of faith, accountability, and community
• How to discern God's voice through Scripture, prayer, trusted relationships, and life's circumstances
• Helping children develop a strong spiritual foundation

One of my biggest takeaways from this conversation was realizing that spiritual wellness isn't about having all the answers.

It's about intentionally tending to your soul so that, when life gets difficult, you become someone who brings hope, peace, and transformation to the people around you.

Whether you're returning to your faith, or you're simply curious about spiritual wellness, I hope this conversation leaves you feeling encouraged and inspired to take one small step toward caring for your soul.

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Jaw pain isn't always just about your jaw.

In this episode, I sit down with Dr. Chrissy Stamm, chiropractor, yoga instructor, and orofacial myofunctional therapist at Joyful Body Barn in Erie, Colorado. Dr. Chrissy specializes in helping both children and adults improve jaw function, breathing, airway health, and nervous system regulation through a whole-body approach.

Many people experience jaw pain, headaches, neck tension, teeth grinding, poor sleep, or chronic stress without realizing these symptoms may all be connected.

Together, we explore the relationship between the jaw, tongue, airway, posture, and nervous system—and why your body is often communicating something deeper through these symptoms.

Dr. Chrissy shares how her own experiences with scoliosis, chiropractic care, and movement shaped her philosophy that the body isn't broken—it simply needs the right support to function the way it was designed.

We also discuss orofacial myofunctional therapy, a growing field that focuses on improving tongue posture, breathing patterns, swallowing, muscle coordination, and overall function for both children and adults.

In this episode, we cover:

• What TMJ dysfunction actually is
• Common symptoms of jaw dysfunction
• Why jaw pain isn't always caused by stress alone
• The connection between the jaw, tongue, airway, and whole-body health
• What orofacial myofunctional therapy is
• Signs of tongue ties in children and adults
• Mouth breathing, snoring, teeth grinding, and poor sleep
• Why proper tongue posture matters
• Simple exercises you can try at home
• How airway health can influence headaches, neck pain, posture, and nervous system regulation
• Why improving function can create a ripple effect throughout the body

Dr. Chrissy also shares one of my favorite reminders from this conversation:

"Your body isn't broken—it's trying to communicate what it needs."

If you've been dealing with jaw tension, headaches, teeth grinding, mouth breathing, TMJ symptoms, or poor sleep—or you're a parent wondering if your child's symptoms could be connected—this episode offers practical insights and a fresh perspective on one of the most overlooked areas of whole-body wellness.

Sometimes the first step toward feeling better is learning to listen to what your body has been trying to tell you all along.

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Elevate Airway TMJ Sleep

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Many people spend years treating symptoms without ever addressing the real problem.

In this episode, I sit down with Dr. Heather Stamm, founder of Elevate Airway TMJ Sleep. Dr. Heather has spent more than 25 years in dentistry and now focuses on helping both children and adults uncover the hidden connections between airway health, breathing, sleep quality, and overall wellness.

Like many people, Dr. Heather once believed that feeling exhausted was simply part of a busy life. But after experiencing her own health challenges and discovering the role airway dysfunction was playing in her sleep and wellbeing, her entire approach to health care changed.

Together, we explore why so many people struggle with fatigue, brain fog, anxiety, poor sleep, teeth grinding, snoring, and other symptoms without realizing their airway may be involved.

Dr. Heather explains how airway health impacts far more than just sleep. It can influence cognitive function, mood, cardiovascular health, energy levels, behavior, and long-term quality of life.

We also discuss why many symptoms people accept as "normal" may actually be signs that the body isn't getting the restorative sleep and oxygen it needs.

In this episode, we cover:

• What airway-focused dentistry is
• Common signs and symptoms of airway dysfunction
• Why waking up tired isn't normal
• The connection between breathing, sleep, and overall health
• How airway issues can affect children and adults
• Brain fog, anxiety, fatigue, and their connection to sleep quality
• Teeth grinding, snoring, and other overlooked warning signs
• The long-term health risks associated with untreated sleep-disordered breathing
• Why many people go years without getting answers
• When it may be time to seek an evaluation

Dr. Heather also shares one of the most important reminders from this conversation:

"Just because something is common doesn't mean it's healthy."

If you've been struggling with fatigue, poor sleep, brain fog, chronic stress, or simply wondering why you don't feel your best despite doing all the right things...

This episode may help you discover a piece of the puzzle that often gets overlooked. Because better health doesn't always start with doing more—it sometimes starts with breathing better.

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The weight loss is visible, but the emotional journey is often invisible.

In this episode, I sit down with returning guest Gretchen Kahre, MA, LPL, founder of Downtown Erie Counseling in Erie, Colorado. Gretchen is a Colorado native, longtime Erie resident, and seasoned mental health counselor with more than 35 years of experience supporting women through life's transitions. Her practice focuses on helping women 40 and older navigate challenges including perimenopause, menopause, caregiving for aging parents, and changing family relationships.

Together, we explore a side of GLP-1 medications that doesn't get talked about nearly enough: the mental and emotional impact. While much of the conversation around GLP-1 medications focuses on weight loss and physical health, Gretchen shares why many people experience unexpected emotional shifts as they navigate changes in their body, relationship with food, self-image, and overall identity.

We discuss the science behind GLP-1 medications, how they affect both the body and brain, and why many people describe experiencing less "food noise" while taking them. Gretchen also explains why these medications can bring up complex emotions around shame, judgment, body image, and societal expectations.

This conversation explores the often-overlooked emotional side of weight loss and offers a compassionate perspective for anyone considering a GLP-1 medication, currently taking one, or supporting a loved one who is.

In this episode, we cover:

• What GLP-1 medications are and how they work
• How GLP-1s affect both the digestive system and the brain
• The concept of "food noise" and why it matters
• Common emotional experiences before and during treatment
• Shame, stigma, and misconceptions surrounding weight loss medications
• The connection between weight, genetics, trauma, and life experiences
• Why self-image doesn't always change as quickly as the body
• How GLP-1 medications can impact relationships and family dynamics
• The importance of working with your healthcare team throughout the process
• When therapy can be helpful during a weight loss journey

Gretchen also shares one of the biggest takeaways from this conversation: "People can lose the weight, but their self-image may be slow to catch up."

If you've been curious about GLP-1 medications, wondering about the emotional side of weight loss, or looking for a more compassionate and informed perspective on this growing topic...

This episode is a reminder that wellness is about more than physical transformation. True health includes how we think, feel, connect, and care for ourselves throughout every season of life.

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When your cells have the resources they need to function well, your body is better equipped to recover, repair, and perform.

In this episode, I sit down with returning guest Jim Davis of Fire & Ice Wellness in Longmont, CO to talk about one of the fastest-growing wellness modalities today: red light therapy.

While many people first hear about red light therapy through skincare or anti-aging conversations, Jim explains why people are also using it to support recovery, inflammation, sleep, joint discomfort, and overall wellness.

This conversation explores the science behind red light therapy, how it works at the cellular level, and why not all red light devices deliver the same experience or results.

We talk about how specific wavelengths of light interact with the mitochondria—the energy-producing centers of our cells—and why that matters for recovery, collagen production, and overall health.

This episode is packed with insight whether you're curious about red light therapy, interested in recovery and longevity, or simply looking for natural ways to support your wellness journey.

In this episode, we cover:

• What red light therapy is and how it works
• The connection between red light and cellular energy
• Recovery and muscle soreness support
• Inflammation and joint discomfort
• Sleep and circadian rhythm health
• Skin health and anti-aging benefits
• Hair growth applications
• How often people should use red light therapy
• Real-world success stories from Fire & Ice Wellness

Jim also shares one of the biggest takeaways from this conversation:

Not all red light therapy is created equal.

If you've been curious about red light therapy, wondering whether it might support your health goals, or looking for ways to recover and feel your best...

This episode is a reminder that wellness doesn't always require invasive treatments or complicated solutions—sometimes small, consistent tools can make a meaningful difference.

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When people feel connected, supported, and seen within their community… wellness becomes about so much more than workouts, nutrition, or doctor’s appointments.

In this episode, I sit down with Jesse Levy—owner of The Training Ground Gym in Lafayette, Colorado and owner/publisher of the new Greet Erie Magazine—to talk about community wellness and the vision behind this new publication now arriving in mailboxes across Erie, Colorado.

Through fitness, entrepreneurship, and now community storytelling, Jesse has spent years building spaces designed to bring people together. This conversation explores how local businesses, relationships, and human connection all play an important role in our overall wellbeing.

We talk about Jesse’s journey from co-founding The Training Ground to launching Greet Erie, why Erie felt like the right community for this project, and what he hopes people feel when they open the magazine each month.

This episode is packed with insight whether you’re passionate about supporting local businesses, looking to feel more connected in your community, or simply interested in how wellness extends far beyond physical health.

In this episode, we cover:
• Jesse’s background in fitness, marketing, and entrepreneurship
• The story behind The Training Ground Gym
• What wellness personally looks like for Jesse in this season of life
• Why he launched Greet Erie Magazine
• What inspired him to build a community-focused publication in Erie
• The importance of local businesses, storytelling, and human connection
• What kinds of people and stories Greet hopes to highlight
• What Jesse has learned about people through both fitness and media
• Why relationships and belonging play such a big role in overall wellbeing
• The power of creating spaces where people feel seen and supported

Jesse also shares one of the biggest takeaways from this conversation:
Strong communities are built when people choose to show up, support one another, and stay connected.

If you’ve been seeing Greet Erie show up around town, want to better understand the heart behind the magazine, or simply value connection and community…
This episode is a reminder that wellness is not just personal—it’s deeply connected to the people and places around us.

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