The Running for Real Podcast

"Yeah, sport is a vehicle for social change outside of the quarter of the field. We've seen sports lead social movements, and I think sport is one of those things that everybody can relate to. It's one of those things that bind us together, regardless of our other differences." –Chris Mosier Who is Chris Mosier? This week's conversation is with Chris Mosier, the first transgender athlete to compete for Team USA, first transgender man to represent the United States in international competition, first transgender athlete to qualify for the Olympic Trials in any sport in a category different than their sex assigned at birth, and Chris is the person credited for the International Olympic Committee's policy change for transgender athletes. You don't know what you don't know. Chris says a lot of us have a fear of doing wrong because someone might get hurt by what we say, but it shouldn't prevent us from trying to do our best to step in and be an ally. There's an idea of intent vs impact where our intent might be good, but the impact might still be hurtful. However, it's just important for us to acknowledge the hurt we may have caused, and then vow to do better. Which pronouns should you use? Learning the terminology is a good first step. For example, misgendering is one of the most common things that happens in the trans community. Mis-gendering is when someone says "she" instead of "he" or, says "he" or "she" instead of"they" for somebody's pronounce that they use. Pronouns are how we refer to people when they're not around. She/her and he/him are the most common ones, and there are people who use they/them as their pronouns too. Most recently, they/them has been approved by the dictionary to say that even though it is plural, it can refer to one singular person. Chris explains pronouns are personal and we tend to make assumptions about people's pronouns when we meet them. In the past year, we've seen a big push for people to put their pronouns in the bio of the social media, in emails, or in the window of digital meetings so people know what to correctly address you as. He says this is not just for transgender or non-binary people. It's for everyone especially if cisgender people and allies do it because it opens space for everyone to be addressed how they want to be addressed. You can learn more terminology at transathlete.com You can't control other people's opinions, but you can always control how you respond. "I realized over time is that I am not responsible for anybody else's thoughts or opinions. What other people think of me is none of my business," Chris says, "but what I can control is how I respond." You are possible. In 2010 Chris didn't think transitioning was possible. He saw the high school and college kids documenting their transitions but didn't see any adults. Didn't see people in a mid-professional career. Didn't see any trans men playing sports with men. He just didn't know that it was possible. It took a long time for Chris to even learn about trans identity and to learn the word transgender in a meaningful way. For him to realize it's a possibility, then explore that with himself. He knows how women are treated in sport Chris knows how women are treated in sports because he was treated that way before transitioning. Women weren't given the same playing time. Women got the hand-me-down uniforms and second rate equipment. The men's team got celebrated while the women's team got a brief mention. He shares the mind-blowing statistic that women's sports only get 4% of media coverage on the whole of all sports. "I'm really grateful that I've had the experience of being raised and socialized as female, competing in sports as a woman and then transitioning to mail seeing how differently I'm treated, seeing all of the harms that are done to women in sports. I think it just gives me this really unique perspective about gender, about power, about masculinity and femininity, and about positioning in the world privilege and all of those things that can help me be a better advocate." Chris says we have to understand that athletes come in different sizes, shapes, body structures, types of abilities and athletes receive different support. How do you compete in sports as a trans-athlete? In 2020 Chris became the first openly transgender male athlete to compete in an Olympic trial. Even though he had to pull out because of an injury, he said his main goal had been getting to Olympic trials as a way to break the barrier and open the door for the next person who comes after him. What policies and protections exist? Chris explains that in terms of trans policies, rules around transgender affect access to housing, protections for young people in schools, and the military. There were a number of harms committed by this previous administration against the trans community including targeted efforts banning trans people from public life. It was a top-down presidential initiative going through the Department of Education, and even Homeland Security. But in terms of political and legislative actions, Chris says we have a long fight ahead of us. In the running world, when Chris first transitioned, he had to write to the New York Road Runners and ask how he could switch categories. He said nowadays many governing bodies have adopted new policies, and others wouldn't make the changes until the Olympic level made them. Chris keeps track of these policies on his website, transathlete.com In terms of public image and media, Chris says we're seeing positive representation and seeing a celebration of achievements. More people can look and see someone like themselves in the media represented in a positive way or telling their story in their own voice. What can we do? While big change lies in the hand of governments and companies, changing public opinion is a wonderful way to get the change to happen. It's what inspires people to stand up and speak out and say, "This is not what we want, we want equality. We want people to be treated fairly. We want people to be treated with dignity and respect. And this does not align with our values." How you can be an ally. "Don't be afraid to engage with trans people and ask questions, respectful questions. The biggest thing is probably thinking about why you need to know that information. And if it's not something you'd ask any other person in the room probably don't ask a trans person, but don't underestimate the impact that you can have in anyone else's life." If you have any social circle– friends, and co-workers, you can make an influence by being a good ally in those spaces that can have a profound impact down the road. Everybody has a role to play– whether it's in transphobia, homophobia, racial justice, sexism. Resources: Trans Athlete Website Chris Mosier Website Chris Mosier Instagram Amelia Gapin R4R Episode Thank you to my wonderful sponsor goodr, Momentous, and Generation UCAN for sponsoring this episode of the Running for Real Podcast.

I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration of look and comfort. They are 100% carbon neutral and a part of 1% for the planet and protect many great organizations who care for our planet deeply.

Go here to get 15% off of your order as well as free shipping on your first pair.

Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.

Go here and use code TINA for 20% off.

Thank you Generation UCAN, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a peanut butter chocolate bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes!

Use code TINAUCAN for 20% off of your order. Go here to learn more.

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from)

Share this show on Twitter, Facebook, Instagram, or Pinterest.

To help out the show:

Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one.

Not sure how to leave a review or subscribe, you can find out here.

Thank you to Chris, I look forward to hearing your thoughts on the show.

"I absolutely believe that I could do whatever I want to do. It's not gonna be easy. Maybe I'll fall on my face, maybe I'll fail ridiculously… but I wanna try." — Nat Mitchell 4 Things We Learn from Nat

1. Relationships

Relationships are beautiful, intricate parts of our lives. Whether it's marriage or friendships, relationships have profound impacts on us and overtime you peel back layers of people and get to know them better. You learn what makes them tick and what makes them happy. "Relationships are so important when you can dig deep within someone's heart and just really figure out who they are," Nat says. And it's not always perfect. It's messy and it can be disappointing, but the more you get to know people at their core, that relationship can be the thing that gets you through turbulent times.

2. Family

Nat's love of running and sport can be traced back to her family. She was just 7 years old when she started running with her parents. Her dad would even run 14 miles to work several times a week. From him, she learned persistence and discipline. Her mom was a model but made it her mission to shield Nat from society's norms about women and their bodies. She taught her to love who she was, no matter what.

3. Patience

Life, like running, has no quick fixes. Just like there's no quick way to get fit, there's no quick way for us to go back to pre-2020 normal. There's no quick way back into running after pregnancy. There's no quick way to achieve your goals. It all requires patience. Even back in Nat's pregnancy, patience was key. Early on, she developed preeclampsia, a complication affecting the kidneys and liver. She shares how it affected running during pregnancy and her ease back into it afterward. Nat recognizes the importance of listening to your body and her advice for women coming back into running from pregnancy or injury, that it's okay to take your time. Ease back into it.

4. Just Try

Nat just turned 48 years old and is still running far. "I know I'm not 21 years old and don't have the freedom someone who can solely focus on running… but I believe I could do whatever I want to do. It won't be easy, maybe I'll fall on my face. Maybe I'll fail ridiculously, but I just want to try." Suite Run Podcast Nat and her husband, Jerold recently launched their podcast called Suite Run. Runners know that every time they're in a new city, they want to find places to run that are safe and easily accessible. Places that allow you to explore the beauty of where you're traveling. With their new podcast, listeners can learn from other runners what their favorite hometown run routes, trails, coffee shops, and cafes are. Next time you're in a new city, you know which run routes to go on and places to check out. Resources: Nat's podcast: Suite Run Podcast Nat's website: Nat Runs Far Nat's Instagram Thank you to my wonderful sponsor Momentous, Tina's New Podcast, and Athletic Greens for sponsoring this episode of the Running for Real Podcast.

Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.

Go here and use code TINA for 20% off.

Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding.

Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more!

Launching my new podcast with my co-host Knox Robinson from my 200th episode in February. These episodes are going to go a bit deeper when it comes to the running world and the problems we are facing. I am very excited to have Tracksmith funding this project for us. If you want to sign up to be the first to know more about this new podcast sign up here to get more information. Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from)

Share this show on Twitter, Facebook, Instagram, or Pinterest.

To help out the show:

Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one.

Not sure how to leave a review or subscribe, you can find out here.

Thank you to Nat, I look forward to hearing your thoughts on the show.

"Running is a very small part of me as a person. So I do think this entire past year has been a great exercise for athletes to embrace all parts of themselves. To realize that you have more to offer than just running. To feel free to speak your mind about it." — Amelia Boone Love, community, and a strong support network. I think the number one thing I've been seeking all these years is community. Eating disorders are very isolating. They're diseases that thrive in secrecy, she says. It wasn't until understanding that all those lies and secretiveness were impeding the things that I wanted in life: love, community, and a strong support network. Aligning Actions with Core Values The biggest thing in this past year for Amelia is making life decisions in accordance with the values that are important to her. Number one is community, which is the reason she uprooted herself and I moved to Colorado from California because that's where the majority of her friend group is. Her advice is listing your core values and the things that are motivating you and then trying to align your actions with that. Something that helped her navigate this was ACT therapy: acceptance and commitment therapy. We're not athletes in a vacuum Running is a very small part of Amelia. She shares that this past year has been a great exercise for athletes to embrace all parts of themselves. What makes you unique apart from running and sports. For her, she's involved with plenty of other things including being an attorney. Ask yourself– Do you realize that you have more to offer than just running on and like your field? Feel free to speak your mind about it, she says. "Yes, I still run most days, but it's probably third or fourth on my list of things." Looking ahead "I'm just trying to embrace it as another year of adventure on being okay with the unknown," Amelia says. The number one thing to focus on right now is just compassion. Compassion for yourself and compassion for others, because everyone is going through different battles right now. And that, to me, is the one thing that we need more of in this world is just total compassion for each other. Resources:

• Link back to episode 10
• Amelia's website
• Amelia's Instagram

Thank you to my wonderful sponsor Momentous, Goodr, and Tracksmith for sponsoring this episode of the Running for Real Podcast.

Here is a brand new sponsor, Momentous and I'm excited to start this relationship with them. This week I want to highlight Momentous collagen. Use Momentous Collagen Peptides daily for long-term joint health, resilience against injury, and faster return to running. The most popular ways to use are in a smoothie or with your morning coffee! It mixes in super easily and is totally unflavored. Most products claim to be "unflavored" but still carry a strong scent of their source, be it bovine-hide or marine collagen. Ew.

Go here and use code TINA for 20% off.

I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really take into consideration of look and comfort. They are 100% carbon neutral and a part of 1% for the planet and protect to many great organizations who care for our planet deeply. Go here to get 15% off of your order as well as free shipping on your first pair.

Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can also go here to check out my favorites!

You can get $15 off your purchase of $75 or more, click here and enter code TINA15.

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from)

Share this show on Twitter, Facebook, Instagram, or Pinterest.

To help out the show:

Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one.

Not sure how to leave a review or subscribe, you can find out here.

Thank you to Amelia, I look forward to hearing your thoughts on the show.

*Explicit language warning in this episode "You don't have to solve all the world's problems in one go... You can't solve it all once, but just start doing any something better than nothing." –Stephen Lease Stephen Lease is the CEO and Co-founder of goodr, a company that makes sunglasses that are fun, functional, and affordable. Sunglasses for people who think running is fun. Stephen is an entrepreneur at heart and after five failed businesses, goodr became the one that soared. In this episode, Stephen and Tina reflect on his company's response to a controversial social media post and its evolution since. Stephen shares his own journey as a runner and what it means to merge his love of the sport with his knack for being an entrepreneur, and doing good for the planet. Pineapple Gate and Owning Mistakes Companies are people, and sometimes people make mistakes. Stephen recounts how a few years ago, goodr posted a photo on social media that received a lot of backlash. It was a result of not having the right checks and balances in place. Since then, goodr has been doing a lot of behind the scenes work to ensure this doesn't happen again, and to have much more empathy for the world. "It was not okay," Stephen said. "We didn't have the checks and balances that we do now, but we got to learn from it. We now review everything as a committee so that multiple eyeballs are on it. There's an approval process of names and copy so that this doesn't happen in the future." Fail while daring greatly We live in a world where it's easier to point fingers than it is to look inside. Stephen quotes Theodore Roosevelt's famous"A Man in the Arena" speech reflecting on how sometimes it's better to fail while daring greatly than not playing the game at all. Running Journey Stephen didn't start running until later in life. He ran his first marathon when he was 30 then got into ultras in 2017. "One of the funnest things about running," he says, "is there's just always somebody around the corner that is way faster than you. And I remember meeting people who are 100 mile runners and then saying outlaid to myself, 'there's no way I would ever do that.' And flash forward to being around enough people. Enough friends. Then all of a sudden, something that seemed unobtainable in a moment is like, this is obtainable. It's not gonna be easy, but I could prove to myself that I could do it." The Perfect Storm "I love entrepreneurship and starting companies and business culture. And I loved running. So talk about a perfect storm of things. It all enabled me to marry two sides of my life that I love." Stephen also admits to his privilege as a white heterosexual male in America. He says he grew up in a lower middle-class family, but his parents didn't push him to be anything he didn't want to be. He was problem-solving for himself early on and met his co-founders of goodr back in high school. goodr For the Planet goodr is part of 1% for the Planet, a nonprofit founded by Patagonia for businesses and individuals to commit to donating 1% of their top-line revenue to causes that benefit the Earth. Additionally, goodr has purpose projects where everyone spends 10% of their time on nonprofits or art-related projects. That's where the idea came for becoming a carbon-neutral company. To the team at goodr, it's important for them to offset their carbon footprint as a way to allow athletes– runners, cyclists, golfers– anyone who wears their sunglasses, to feel they too are protecting the outdoors. "You can't solve it all once, but just start doing any something's better than nothing. Progress, not perfection. That's the I think that's the biggest message with the environmental movement," Stephen says. Resources: 1% for the planet Go here to get 15% off at goodr The Science Behind Creatine Video Thank you to my wonderful sponsor Momentous, Tina podcast ad, Athletic Greens for sponsoring this episode of the Running for Real Podcast.

Here is a brand new sponsor, Momentous and I'm excited to start this relationship with them. This week I want to highlight Momentous collagen. Use Momentous Collagen Peptides daily for long-term joint health, resilience against injury, and faster return to running. The most popular ways to use are in a smoothie or with your morning coffee! It mixes in super easily and is totally unflavored. Most products claim to be "unflavored" but still carry a strong scent of their source, be it bovine-hide or marine collagen. Ew.

Go here and use code TINA for 20% off any product as Momentous.

Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding.

Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more!

Launching my new podcast with my co-host Knox Robinson from my 200th episode in February. These episodes are going to go a bit deeper when it comes to the running world and the problems we are facing. I am very excited to have Tracksmith funding this project for us. If you want to sign up to be the first to know more about this new podcast sign up here to get more information.

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from)

Share this show on Twitter, Facebook, Instagram, or Pinterest.

To help out the show:

Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one.

Not sure how to leave a review or subscribe, you can find out here.

Thank you to Stephen, I look forward to hearing your thoughts on the show.

"The most important thing that I will ever do with my life is finding a way to convince people to believe in their own dreams and to find a way to understand that it's not about the how it's about the thing that drives you to live the life that makes you happiest." — Jon Rankin On your heart Growing up, Jon didn't know he had talent. But he knew he'd accomplish what his heart went after. This led him on a running journey through attending UCLA to then being an alternate in the Olympics. He reminds us that, "Your heart knows all the answers to all the questions that you have about what the heck you're supposed to be doing with your life." We are trained to ignore our intuition and gut because it's not always clear it's the right thing. But Jon says things always work themselves out and that it's about moving forward and doing what makes you happy. On Identity It's easy to get caught up in identifying yourself as a runner, Jon says. We often take up the identity of the sport we do versus the person who does that sport. Jon says this is similar to race. "As a black man, I don't think about being Black. I see myself as a man who happens to be Black. You know, I don't put the color before the person of the human being. I'm a human being." On Parenting Parenting isn't easy, but Jon says it's about time and love. Every mistake is a part of the journey because there's an unspoken understanding that allows those parent-child bonds to never be shaken. He says relationships get better with time and love. On Running Jon has never looked at the rosters to see who he would run against. He didn't want to know. because he felt he didn't need to know. Why? He shares that in running just like in life, you can't dictate how others are going to do, you can only focus on your own performance. Trust your own talent. On Being an Artist "I felt like in many ways, I do anything in life as an artist, I'm a creator. A performer," Jon says. Running is like a performance because you communicate through every step and every surge. You go through the moves, the failures. Running is a canvas you can paint with your efforts. Living with Kidney Disease When he was 26, Jon was going through a routine physical exam a few weeks before the Olympic trials when the doctors discovered he had kidney disease. He was at the top of his athletic career when suddenly gets told he as a progressive terminal illness which ended his professional running career. But Jon chose to see this ending as a new beginning. He made the choice to re-examine what was important in his life. Relationships, family, life's meaning. He questioned everything and suddenly running wasn't as important as it used to be. This led him on the path to starting a family, starting his own business, and still having a positive relationship with the sport. Go Be More In 2007 Jon came up with the idea to start his company called Go Be More based on the fairy tale of the ginger bread man. He saw this story of the little cookie who didn't want to just be born to be eaten. Jon says every human being is born into this world that wants to consume who they are before they have a chance to be who they were born to be. So Go Be More was born. Jon's a writer, a storyteller. He wanted to be like the Ginger Bread Man and inspire others to Go Be More. "We are the gingerbread man. We are born into this world that wants to tell us who we are based on our religion, our sex or sexual orientation, our class our ethnicity. You know what we're born and yet within us, you know, we know that we want to be something more than we're more than what the world says we are so that box that we're born into this identity. It's what the world has placed upon us and so we have to cast it away. We have to find a way to Go Be More. To run towards the thing that truly will help us to be who we were born to be." Jon may have not achieved all the running dreams he had, but he is certainly a happier person because he chased them. Resources: Jon's Website Go Be More's Instagram Jon's Instagram Thank you to my wonderful sponsor Momentous, Generation UCAN, and Tracksmith for sponsoring this episode of the Running for Real Podcast.

Here is a brand new sponsor, Momentous and I'm excited to start this relationship with them. This week I want to highlight Momentous collagen. Use Momentous Collagen Peptides daily for long-term joint health, resilience against injury, and faster return to running. The most popular ways to use are in a smoothie or with your morning coffee! It mixes in super easily and is totally unflavored. Most products claim to be "unflavored" but still carry a strong scent of their source, be it bovine-hide or marine collagen. Ew.

You can go here and use code TINA for 20% off any product as Momentous.

Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can also go here to check out my favorites!

You can get $15 off your purchase of $75 or more, click here and enter code TINA15.

Thank you Generation UCAN, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a peanut butter chocolate bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes!

Use code TINAUCAN for 20% off of your order.

Go here to learn more.

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from)

Share this show on Twitter, Facebook, Instagram, or Pinterest.

To help out the show:

Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one.

Not sure how to leave a review or subscribe, you can find out here.

Thank you to Jon, I look forward to hearing your thoughts on the show.

This is Michael Gervais's third appearance on the Running for Real podcast and the conversation goes deep into unpacking courage, vulnerability, optimism, growth, and change. As a high-performance psychologist, Michael dedicates his life to helping humans flourish by living in the present moment more often. In this episode he reflects on the accelerated changes 2020 brought to humanity, and the ways we can incorporate those lessons learned in 2021 and our higher purpose lives. Michael is someone who spends his life guiding others through navigating the toughest feats and edges of limits– whether it's high-performance athletes or business executives. But what makes him special is his wisdom in high stakes environments transcends into our daily lives, our own crises, our own athletic goals, career goals, and personal purpose. The most dynamic people work from the inside out They dictate their experience in life, independent of their external circumstances. On the contrary, people who are struggling allow their outside experiences to dictate their inside experience. This is why right now is the time to invest in your inner life because your inner life will reflect how you show up in the outside world. First Principals In 2020 we began having hard conversations with the people around us about things that matter. As our social circles shrunk, our old friendships of "convenience" like people we ran with, went from superficial chats to real talks about illness, politics, and social justice. 2020 re-evaluated our relationship with relationships. Goals support an overarching purpose Michael encourages us to be purpose-driven, not goal-driven. It's about how we engage with life rather than what we want to accomplish in life. Goals are important because they should be structured as a ladder to your higher purpose. It's the intersection of when you're on the edge of your capacity and still able to have a little fun. Setting Intentions Instead of New Year's resolutions, Michael sets a clear intention he wants to explore for the year ahead. He shared that in 2020 his intention had been "play," and that it was challenged quite a bit throughout the year. But having an intention makes it easier to set smaller goals that support that higher purpose. Highlights

• "Crises are a natural accelerant to change."
• "Change is reflected by your personal philosophies."
• "Train for a growth mindset like you train reps in the gym. Train for mindfulness, calm, and confidence."

Resources

• Follow Michael: Finding Mastery | Instagram | Twitter | Facebook
• Compete to Create: Michael's Website: Compete to Create
• Michael on Rich Roll Podcast

Michael's Previous episodes on Running for Real

• Michael Gervais BONUS Episode: Handling Panic and Anxiety
• Michael Gervais: There Are No Shortcuts To Living An Insightful, High Performing Life

Thank you to my wonderful sponsor Momentous, Athletic Greens, and Teas with Meaning for sponsoring this episode of the Running for Real Podcast.

Momentous is having a great giveaway right now but it's not what you are thinking. They are choosing 5 people who will post a photo of themselves on Instagram on how they are doing self care. And those 5 people will win $1000 to be donated to a charity of your choice AND a 1 year supply of a Momentous product of your choice. All you need to do is tag @LiveMomentous and use #progressnotperfection and post the photo anytime before January 1, 2021. AND if you could tag me in there as well that would be great.

Also you can go here and use code TINA for 20% off any product as Momentous.

Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding.

Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more!

Teas With Meaning is committed to providing organic loose leaf tea blends and authentic tea experiences. Developed in the heart of Oakland by educator and tea connoisseur, Kamilah Mitchell, a brain tumor survivor and cancer warrior. Go here to support this wonderful business. Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from)

Share this show on Twitter, Facebook, Instagram, or Pinterest.

To help out the show:

Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one.

Not sure how to leave a review or subscribe, you can find out here.

Thank you to Michael, I look forward to hearing your thoughts on the show.

Hope Virgo embodies true Running for Real spirit. She demonstrates the courage of speaking the truth and being honest with oneself, especially through challenges. Hope has written two books sharing about recovery from eating disorders, mental health campaigner helping young people and employers, and is an advocate for people with eating disorders. In this episode, Hope shares with Tina her story of going through years of anorexia and her journey of recovery, with hopes to shed light on this issue that many people are battling alone. Hope shares that there are so much shame and guilt around anorexia or any eating disorder, that it's difficult for people to accept they have a problem and seek help. She was actually an outpatient at a hospital for 6 months before turning into an inpatient at the hospital and lived there for one year. Then came the daily journey of choosing recovery and choosing to move forward with it every day. Take Aways

1. Embrace how you're feeling on a day to day basis. Don't distract yourself from your emotions. It's braver to say you're having a hard time, rather than bottling it up.
2. Once you start showing vulnerability, it helps pave the way for others to feel more comfortable showing vulnerability.
3. Have a conversation with someone who's struggling and ask them what's going on and how you can support them.
4. In America, only 6% of people with eating disorders are actually underweight. While eating disorders are there, they might not be physically apparent but are very much there mentally.
5. Hope believes in the power of community to help people through their mental health and eating disorders rather than being institutionalized.
6. Be proactive. Have people who help you stay accountable, support networks, and a plan in place.
7. If you know of someone who's struggling, do other activities with them that are not related to food or going out to eat.

Highlights

• "Eating disorders are a mental health issue, not a physical illness." —Hope Virgo
• "People with eating disorders come in all shapes and sizes. They can be people of all different races and backgrounds. 25% of cases are actually male. —Hope Virgo
• "We all have good days and bad days and throughout life, we work our ways up and down that spectrum. It's about replacing those unhealthy coping mechanisms (whether through food or exercise), and replacing them with healthy things that work (like journaling or going for a walk)." —Hope Virgo

Resources: Hope's Website Hope's Instagram #Dumpthescales Campaign Hope's favourite places to go for Support:

1. The Hub of Hope (and not just because it has my name!) – it provides a quick way to pull up a list of services in your area. It also has a crisis text message scheme just in case you need someone to talk to
2. Student Space: Set up by Student Minds has a place for finding support, a place to reach out for support, and blogs to read
3. The Mix: One of the best sites I have come across! It offers online support, as well as a heap of information. It is mainly for under 25 year olds but there is a lot of great stuff on there!

Eating Disorder Help

1. BEAT: BEAT: Helpline: 0808 801 0677 Student line: 0808 801 0811 Youth line: 0808 801 0711 - BEAT provides online support and phone support
2. Anorexia Bulimia Care: another amazing safe place for you to go. And if you are over 18 they also offer a be-friending scheme
3. First Steps ED: A fantastic charity that focuses massively on early intervention, giving you a space to come and speak out up.
4. NEDA : (US Based) – this organization has some brilliant blogs as well as a crisis text messenger service and helpline

Support for Families / Carers

1. FEAST is for parents and carers of those struggling. But again a really valuable space to go for support and to read blogs
2. YoungMinds: Parent helpline 08088025544

University support

1. Student Minds: A huge hub of knowledge – have a look at their blogs and their support sections

Thank you to my wonderful sponsor Metpro and Momentous for sponsoring this episode of the Running for Real Podcast.

I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. As before they were a great sponsor but not everyone could afford their services, and now they have been working very hard on new technology that can be made for anyone. I'm excited to share MetPro's newest addition––The MetPro Platform, an app that allows you to experience the same science and tailored strategy that their experts use.

This isn't a food logging tool or workout app, the MetPro Platform allows you to start ​tracking​,analyzing​, and ​learning​ what your metabolism responds to best.

Sign up today​ and receive a ​14-day FREE trial!​ ​Click here​ to take advantage of this special offer!

Go here to get 14 days free on the app!

Momentous is having a great giveaway right now but it's not what you are thinking. They are choosing 5 people who will post a photo of themselves on Instagram on how they are doing self care. And those 5 people will win $1000 to be donated to a charity of your choice AND a 1 year supply of a Momentous product of your choice. All you need to do is tag @LiveMomentous and use #progressnotperfection and post the photo anytime before January 1, 2021. AND if you could tag me in there as well that would be great.

Also you can go here and use code TINA for 20% off any product as Momentous.

The founders, Pernell & Rod, created BLK & Bold with a desire to make purpose popular. They welcome the obligation to equip young people with tools to live their best lives and overcome familiar unfortunate circumstances by turning a daily ritual, enjoying a cup of coffee & tea, into a means of giving back. BLK & Bold pledges 5% of its profits to initiatives aligned to sustaining youth programming, enhancing workforce development, and eradicating youth homelessness.

Check them out here to learn more about this amazing company.

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from)

Share this show on Twitter, Facebook, Instagram, or Pinterest.

To help out the show:

Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one.

Not sure how to leave a review or subscribe, you can find out here.

Thank you to Hope, I look forward to hearing your thoughts on the show.

Alya Alghamdi is a track and field athlete from Saudi Arabia. Growing up in a place where girls couldn't participate in sports, she never imagined she would be on the way to try and represent her country in the Olympics as a female runner. In this episode, Alya shares about fleeing her country and going into hiding in Europe because she didn't want to conform to the cultural traditions of arranged marriage. But it was during her time abroad where she became fascinated with sports like surfing, swimming, cycling, and running. It was through running that she found solace because it was the one thing she could do by herself. Alya's unique story is one of resilience, of persisting through hardship even though the future doesn't look promising. Having faced setbacks like not being able to return to her country for fear of her life, she dedicated herself to studying the law until she found a gap that let her prove she could opt to not have an arranged marriage. Or when she spent years training for the 2016 Olympics and was denied likely because she was older than the others. but while the younger athletes stopped training after their races, Alya kept going. She still keeps going. Alya's spirit is one that is determined to keep breaking barriers. Her story isn't over yet and she's still training and building herself up for the 2021 Olympics and record settings in the 60/100/200 meters. She is striving to have Saudi Arabia honor women equally as men in sports, and her dream is to carry the Saudi flag at the Olympic games. As a symbol that women athletes deserve it just as much. Lessons

1. Turn your phone off while in a workout. Aim for that feeling where nothing else matters except what you're immersing yourself into at that moment.
2. Whatever you give, you get back. Whether in sport, school, or education, whatever you sacrifice or invest in, will be returned to you. It can be relationships, family, hobbies. But you have to give up something in order to make room for what you want.
3. Allow yourself to be inspired by other's stories, but remember everyone's story is different and yours is unique too. So choose things that resonate with your own goals and life.

Highlight

• "Everyone is born with a gift. You just have to be fearless about it." —Alya

Resources

• Alya Instagram
• Connected to Goodness by David Meltzer
• Pages and Time aim to promote literacy within correctional facilities by donating new + used paperback books.

Thank you to my wonderful sponsor Metpro, Generation UCAN, and Alaffia for sponsoring this episode of the Running for Real Podcast.

I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. As before they were a great sponsor but not everyone could afford their services, and now they have been working very hard on new technology that can be made for anyone. I'm excited to share MetPro's newest addition––The MetPro Platform, an app that allows you to experience the same science and tailored strategy that their experts use.

This isn't a food logging tool or workout app, the MetPro Platform allows you to start ​tracking​,analyzing​, and ​learning​ what your metabolism responds to best.

Sign up today​ and receive a ​14-day FREE trial!​ ​Click here​ to take advantage of this special offer!

Go here to get 14 days free on the app!

Thank you Generation UCAN, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes!

Use code TINAUCAN for 20% off of your order.

Go here to learn more.

This is a great and empowering website, which helps you to really look at the products you are purchasing for your family and friends. A social enterprise that has the goal of empowering empower African communities through the advancement of Fair Trade, education, sustainable living and gender equality. They have products for hair, face, body, babies and kids, lifestyle products, and a few supplements.

Go and check out their products and the good work here.

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from)

Share this show on Twitter, Facebook, Instagram, or Pinterest.

To help out the show:

Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one.

Not sure how to leave a review or subscribe, you can find out here.

Thank you to Alya, I look forward to hearing your thoughts on the show.

Dave Hollis says whenever a change is introduced into your life, it shakes your identity. In this episode, Dave and Tina backtrack elements of Dave's life that led him to unearth nuggets of wisdom about navigating change, hard times, narrating your own story, and a methodology of setting goals and getting after them. What makes Dave special is he traces lessons of life back to his own chapters of life as President of Theatrical Distribution at the Walt Disney Company and how leaving that role and entering the unpredictable world of the entrepreneur shook his identity. He talks about stepping into your unique gifts and finding humanity in your struggle. About not worrying about the "what if's" and "how long's" and instead of appreciating the gifts of the current moment. Two Notes to Younger Self:

1. The things you think will make you happy, will not.
2. Find happiness, hope, and gratitude in your current situation because it's all you have.

Three Questions to Ask:

1. Where did the story come from?
2. Does the storyteller have credibility?
3. Do they have credibility on this topic?

Gift Yourself: Recognize the humanity in your struggle. Once you do, you'll give yourself two things…

1. You'll find other people going through similar experiences as you and will make you feel less alone.
2. You'll open the possibilities of accepting help. Suffering thrives in darkness, so by opening to others, others in similar situations might have a hack or tool to help you.

Setting your vision and goals: Set a clear vision of yourself 5 to 10 years from now. Then take a look at your 5 areas of health (mental, emotional, physical, spiritual, and relational) and see how you can advance each of them with small goals for the next 3 to 6 months in whatever environment you find yourself in. Highlights

• "When you accomplish a goal, you reframe what you had believed you had the capacity for." —Dave Hollis
• "Struggle is universal. The headwinds, grief, and hard times are a reflection of your humanity. It's not a reflection of you being weak or broken." — Dave Hollis
• "Friction is breaking down the muscle so you can build it back up." —Dave Hollis
• "Leave the dock of something certain, for growth sits outside the choppy waters of the harbor." — Dave Hollis

Resources: Dave's Instagram Hollis Co. Podcast Rise Together Dave's New book The Power of Now BIPOC Rising Hearts- Indigenous- led grassroots group elevating native voices and interconnection across social, racial, economic, and climate movements. Thank you to my wonderful sponsor Momentous and Tracksmith for sponsoring this episode of the Running for Real Podcast.

Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.

Go here and use code TINA for 20% off.

Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites!

You can get $15 off your purchase of $75 or more, click here and enter code TINA15.

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from)

Share this show on Twitter, Facebook, Instagram, or Pinterest.

To help out the show:

Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one.

Not sure how to leave a review or subscribe, you can find out here.

Thank you to Dave, I look forward to hearing your thoughts on the show.

Jordan Marie Brings Three White Horses Daniel is someone making waves at the intersection of sport and advocacy. She's a fourth-generation Lower Brule Sioux Tribe runner doing her heart's work in using running to amplify voices and representation of Black, Brown, Asian, Muslim, Two-Spirit, Immigrant, LGBTQ, and people with disabilities. Jordan believes transformational change comes from the intersectionality of these groups. That each community must have an equal voice in the conversations around social, environmental, and economic justice. In this episode, Jordan traces her childhood growing up on a reservation in South Dakota, to later moving to Maine and facing prejudice and racism. The invisibility and systems of oppression she witnessed, led her to move to Washington D.C. and help bring Indigenous communities and other marginalized groups seats at the table and voice to be included in discussions. That's where she founded Rising Hearts, a grass-roots group elevating collaborative efforts among all racial, social, climate, and economic justice movements. Jordan's running life is heavily influenced by her grandfather and mother because running is embedded in Indigenous tradition. That's when she realized running was her vehicle for drawing support and education around Indigenous rights. In the 2019 Boston Marathon, Jordan painted a red hand on her face to bring to the spotlight the Missing and Murdered Indigenous Women (MMIW) movement. For each mile of that race, she honored a different missing and murdered Indigenous womxn, girls, two-spirits, and relatives affected by MMIW, and the last 0.2 miles for her grandfather. Through running and advocacy, Jordan is striving to pave the way for new Indigenous athletes. Lessons 1. Movements are intersectional. We must show up for each other with strength in numbers. 2. Dismantling racism and systems of oppression must be done through work in un-learning, re-learning, and building a better future. 3. Be proactive. Have conversations with family and friends about anti-racism, open up a discussion at the dinner table, and teach kids at a young age. But come at this from a good place, not a place of frustration and anger. 4. Following, supporting, amplifying, donating, and centering are all ways to support marginalized communities. Highlights

• "We don't want to cancel people out, we want to bring people in." — Jordan
• "It's heart work, not hard work." — Jordan

Resources:

• Jordan's Instagram
• Jordan Marie Daniel's Website
• Rising Hearts
• Resources from Jordan: Books to read, articles, and podcasts to listen to
• Running on Native Land Initiative (Launching January 2021- bringing land acknowledgment into running and races)
• Runner's World Article
• Organizations Jordan supports that are helping support ending injustice and violence in Native communities:
  • National Indigenous Women's Resource Center
  • Tribal Law and Policy Institute
  • Indigenous Women Hike

Thank you to my wonderful sponsor Metpro and Athletic Greens for sponsoring this episode of the Running for Real Podcast.

I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. As before they were a great sponsor but not everyone could afford their services, and now they have been working very hard on new technology that can be made for anyone. I'm excited to share MetPro's newest addition––The MetPro Platform, an app that allows you to experience the same science and tailored strategy that their experts use.

This isn't a food logging tool or workout app, the MetPro Platform allows you to start ​tracking​,analyzing​, and ​learning​ what your metabolism responds to best.

Sign up today​ and receive a ​14-day FREE trial!​ ​Click here​ to take advantage of this special offer!

Go here to get 14 days free on the app!

Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding.

Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more!

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from)

Share this show on Twitter, Facebook, Instagram, or Pinterest.

To help out the show:

Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one.

Not sure how to leave a review or subscribe, you can find out here.

Thank you to Jordan, I look forward to hearing your thoughts on the show.