The Same 24 Hours

By Meredith AtwoodSociety & Culture Health & Fitness Education Self-Improvement Fitness

The Same 24 Hours episodes

April 22, 2017 Dani Grabol: Fear No Distance, Epic 5, and Ultras for Women
A long and hard race. The EPIC Danielle "Dani" Grabol is mind-boggling... in a good way. After developing "terrible eating habits" in her teen years and into her twenties, she had a rude health awakening. Losing her breath while walking up a small flight of stairs, Danielle realized that her health was on a downward spiral and it was time to make a serious lifestyle change.
She then lost 70 pounds, became an ultra athlete, and not only that---she literally proved that she feared NO distance: she was the FIRST woman to complete Epic 5 (5 iron distance triathlons in 5 Days on 5 islands of Hawaii). She has shattered the stereotypes of females in ultra sports with this feat---not to mention she is also a double iron distance finisher (281.2-mile Double Anvil Triathlon), and the Race Across America (RAMM) (a bicycle race from coast to coast) 2-Person Female Record Holder.
In her new book, Fear No Distance, Danielle opens up about overcoming injuries, and discovering the world of ultra bike racing and long distance cycling. Her story is one of incredible grit and determination.
Follow Dani On Social
Website: https://www.danigrabol.com/
Instagram: https://www.instagram.com/trigirldani/
Twitter: https://twitter.com/dgrabol
Buy the book: https://www.danigrabol.com/blank-2/fear-no-distance-paperback
======================
Request to Join the FREE Meredith Atwood Community & Coaching
https://meredith-atwood-coaching.mn.co/
======================
Buy Meredith’s Books:
The Year of No Nonsense
https://amzn.to/3su5qWp
Triathlon for the Every Woman:
https://amzn.to/3nOkjiH
=======================
Follow Meredith Atwood & The Podcast on Social:
Web: http://www.swimbikemom.com
Instagram: http://instagram.com/swimbikemom
=======================
Want to Connect?
Email: [email protected]
=======================
Credits:
Host & Production: Meredith Atwood
Intro: Carl Stover Music
Copyright 2017-2020, 2021 All Rights Reserved, Meredith Atwood, LLC
49 min
April 22, 2017 Dani Grabol: Fear No Distance, Epic 5, and Ultras for Women
A long and hard race. The EPIC Danielle "Dani" Grabol is mind-boggling... in a good way. After developing "terrible eating habits" in her teen years and into her twenties, she had a rude health awakening. Losing her breath while walking up a small flight of stairs, Danielle realized that her health was on a downward spiral and it was time to make a serious lifestyle change.
She then lost 70 pounds, became an ultra athlete, and not only that---she literally proved that she feared NO distance: she was the FIRST woman to complete Epic 5 (5 iron distance triathlons in 5 Days on 5 islands of Hawaii). She has shattered the stereotypes of females in ultra sports with this feat---not to mention she is also a double iron distance finisher (281.2-mile Double Anvil Triathlon), and the Race Across America (RAMM) (a bicycle race from coast to coast) 2-Person Female Record Holder.
In her new book, Fear No Distance, Danielle opens up about overcoming injuries, and discovering the world of ultra bike racing and long distance cycling. Her story is one of incredible grit and determination.
Follow Dani On SocialWebsite: https://www.danigrabol.com/ Instagram: https://www.instagram.com/trigirldani/ Twitter: https://twitter.com/dgrabol Buy the book: https://www.danigrabol.com/blank-2/fear-no-distance-paperback
* * *
Sign up for Email Updates: Join the Mailing List : https://form.jotform.us/70326661605150
The Podcast on Social: Twitter - http://twitter.com/thesame24hours Instagram - http://instagram.com/same24hourspodcast Web: www.Same24HoursPodcast.comContact: [email protected]
Producer: Carl Stover MusicHost: Meredith Atwood
Copyright 2017, Meredith Atwood, LLC
49 min
April 22, 2017 Kyle & Brent Pease: Together We Wheel
He's not heavy, he's my brother. If you think you can't do something, then think again. Kyle and Brent Pease are the ultimate "no excuses" brothers. Kyle was born with cerebral palsy with spastic quadriplegia, but that did not define anything in his life. Nothing stopped him or his brother, Brent, together from becoming IRONMAN triathletes. That's right - they completed an IRONMAN triathlon together (that's a race consisting of 2.4 mile swim, 112 mile bike ride, and a 26.2 mile marathon).
In this heart-warming and inspiring podcast, Meredith Atwood sits down with the brothers in a story that will inspire, awe and make you belly-laugh.
Through their Foundation, the Kyle Pease Foundation (KPF) creates awareness and raises funds to promote success for persons with disabilities by providing assistance to meet their individual needs through sports. Programs include scholarship opportunities, purchasing of medical equipment or adaptive sports equipment for others or contributing to other organizations that provide similar assistance to disabled persons as well as participating in educational campaigns to create awareness about Cerebral Palsy and other disabilities. KPF will provide these services directly to individuals as well as to partner with other existing non-profit organizations to achieve these goals.
Direct benefits will be limited to persons with disabilities who need adaptive sports equipment, mobility devices or medical care.
*Correction: The Pease Brothers did IRONMAN Wisconsin in 2013 and then IRONMAN Florida in 2014. Meredith alluded to her competing in IRONMAN Florida the same year; correction in that it was Ironman 70.3 Florida for Meredith and she was confused. No misrepresentation, just a brain fart. :)
======================
Request to Join the FREE Meredith Atwood Community & Coaching
https://meredith-atwood-coaching.mn.co/
======================
Buy Meredith’s Books:
The Year of No Nonsense
https://amzn.to/3su5qWp
Triathlon for the Every Woman:
https://amzn.to/3nOkjiH
=======================
Follow Meredith Atwood & The Podcast on Social:
Web: http://www.swimbikemom.com
Instagram: http://instagram.com/swimbikemom
=======================
Want to Connect?
Email: [email protected]
=======================
Credits:
Host & Production: Meredith Atwood
Intro: Carl Stover Music
Copyright 2017-2020, 2021 All Rights Reserved, Meredith Atwood, LLC
1 hr 27 min
April 22, 2017 Kyle & Brent Pease: Together We Wheel
He's not heavy, he's my brother. If you think you can't do something, then think again. Kyle and Brent Pease are the ultimate "no excuses" brothers. Kyle was born with cerebral palsy with spastic quadriplegia, but that did not define anything in his life. Nothing stopped him or his brother, Brent, together from becoming IRONMAN triathletes. That's right - they completed an IRONMAN triathlon together (that's a race consisting of 2.4 mile swim, 112 mile bike ride, and a 26.2 mile marathon).
In this heart-warming and inspiring podcast, Meredith Atwood sits down with the brothers in a story that will inspire, awe and make you belly-laugh.
Through their Foundation, the Kyle Pease Foundation (KPF) creates awareness and raises funds to promote success for persons with disabilities by providing assistance to meet their individual needs through sports. Programs include scholarship opportunities, purchasing of medical equipment or adaptive sports equipment for others or contributing to other organizations that provide similar assistance to disabled persons as well as participating in educational campaigns to create awareness about Cerebral Palsy and other disabilities. KPF will provide these services directly to individuals as well as to partner with other existing non-profit organizations to achieve these goals.
Direct benefits will be limited to persons with disabilities who need adaptive sports equipment, mobility devices or medical care.
*Correction: The Pease Brothers did IRONMAN Wisconsin in 2013 and then IRONMAN Florida in 2014. Meredith alluded to her competing in IRONMAN Florida the same year; correction in that it was Ironman 70.3 Florida for Meredith and she was confused. No misrepresentation, just a brain fart. :)
The Best Wrench in Atlanta:We shared the love for Cannon Cyclery in this episode - Curtis Henry is the BEST local bike shop in the Atlanta area. Guess what? He also does VIRTUAL bike fits. Amazing guy and talent. He's a sponsor of the Best Tri Club Ever as well. Learn more at http://www.cannoncyclery.bike
How to Get Involved
Learn more: http://www.kylepeasefoundation.org/
Upcoming Events: http://www.kylepeasefoundation.org/events
Make a donation: https://secure.squarespace.com/commerce/donate?donatePageId=58249a34579fb35e6528a144
Follow the Pease Brothers and the Foundation on social:Instagram: https://www.instagram.com/walkingwithkp/ Kyle on Facebook: https://www.facebook.com/kyle.pease.3 Twitter: https://twitter.com/WalkingwithKP
* * *
Sign up for Email Updates: Join the Mailing List : https://form.jotform.us/70326661605150
The Podcast on Social: Twitter - http://twitter.com/thesame24hours Instagram - http://instagram.com/same24hourspodcast Web: www.Same24HoursPodcast.comContact: [email protected]
Producer: Carl Stover MusicHost: Meredith Atwood
Copyright 2017, Meredith Atwood, LLC
1 hr 27 min
April 21, 2017 Anna Woods: sheSTRENGTH
An interview with the amazing Anna Woods.

"I am a wife and mom of 3. My kids are 10, 7, and 6. We have 2 girls and a boy. We adopted my son, who rocks an extra chromosome in 2011 from Ukraine, through Reece's Rainbow. My online training with adults with special needs changed my world so much that it lead us to the adoption of a child with special needs. Shortly after adopting him, my oldest daughter was diagnosed with high-function asperger's, sensory processing disorder and anxiety. Which leads me to my passion for home fitness. I have always been an athlete and after tearing my ACL my last year of college softball I had to learn how to "train for life," and not train for whatever my coach told me we should do. And first that was physical therapy...from there I attended a Strong Women's conference and learned about the amazing affects strength training could have on the elderly and frail adult woman..and my life was changed! I changed my degree to Exercise Science from Art...and the rest is history.
"I opened my own fitness business online and in my basement in 2007, after we moved to rural Kansas. I had worked in a gym setting all through college and after but knew I wanted to stay home with my kids more than anything, so entrepreneurship was the only way I saw to do it all. That lead to working in retirement communities teaching my strength training programs I designed and that lead to working with adults with special needs in their homes and day service provider's. And eventually I, myself, got into CrossFit, powerlifting, olympic lifting, and built my own garage gym from scratch metal, buy sell, trade sites, Craig's list, and garage sales. I started competing heavily in this region and was winning alot. But people couldn't believe I trained at home by myself...so they dubbed me the name "home gym." And it stuck. People didn't know the struggles I had to deal with at home, relating to stress with a husband who worked crazy hours leaving me a single mom most days and nights...dealing with out of control behavior's with asperger's, and physical and emotional struggles with a child who spent his first 2 year's in an orphanage. I NEEDED to workout. I NEEDED something just for me. And I HAD to workout at home when I could find time. Or needed an escape. My workouts became so much more for me than a quest for a banging bod.
"And I began to form this concept in my head of empowerment. That we have to give ourselves permission to take time for us. That we have to make ourselves a priority. And that we need accountability to that. And in all of my 14 years of working in this industry I had never seen such a promotion or product. So I made my own: sheSTRENGTH.
"A journey to empowerment. Mindset training. Community. Vulnerability. Strength. Belief. Courage. And so much more. But I want women to know its okay to want more for themselves in life.
"And so that is my mission now. To help women find their sheSTRENGTH. Most usually the unlikely athletes, who don't feel they deserve to feel and look better, who are so far lost in their lives, kids, family, and needs of others they have lost sight of who they are and what they love."

Follow Anna and sheSTRENGTH on Social
Web: http://shestrength.com/
Instagram: http://instagram.com/shestrength
App Facebook Page: https://www.facebook.com/shestrength.homegym
Podcast Listeners! Try the SheStrength App for Free
https://forms.aweber.com/form/83/812297983.htm
Image: Justin Lister Photography
======================
Request to Join the FREE Meredith Atwood Community & Coaching
https://meredith-atwood-coaching.mn.co/
======================
Buy Meredith’s Books:
The Year of No Nonsense
https://amzn.to/3su5qWp
Triathlon for the Every Woman:
https://amzn.to/3nOkjiH
=======================
Follow Meredith Atwood & The Podcast on Social:
Web: http://www.swimbikemom.com
Instagram: http://instagram.com/swimbikemom
=======================
Want to Connect?
Email: [email protected]
=======================
Credits:
Host & Production: Meredith Atwood
Intro: Carl Stover Music
Copyright 2017-2020, 2021 All Rights Reserved, Meredith Atwood, LLC
41 min
April 21, 2017 Anna Woods: sheSTRENGTH
An interview with the amazing Anna Woods. "I am a wife and mom of 3. My kids are 10, 7, and 6. We have 2 girls and a boy. We adopted my son, who rocks an extra chromosome in 2011 from Ukraine, through Reece's Rainbow. My online training with adults with special needs changed my world so much that it lead us to the adoption of a child with special needs. Shortly after adopting him, my oldest daughter was diagnosed with high-function asperger's, sensory processing disorder and anxiety. Which leads me to my passion for home fitness. I have always been an athlete and after tearing my ACL my last year of college softball I had to learn how to "train for life," and not train for whatever my coach told me we should do. And first that was physical therapy...from there I attended a Strong Women's conference and learned about the amazing affects strength training could have on the elderly and frail adult woman..and my life was changed! I changed my degree to Exercise Science from Art...and the rest is history.
"I opened my own fitness business online and in my basement in 2007, after we moved to rural Kansas. I had worked in a gym setting all through college and after but knew I wanted to stay home with my kids more than anything, so entrepreneurship was the only way I saw to do it all. That lead to working in retirement communities teaching my strength training programs I designed and that lead to working with adults with special needs in their homes and day service provider's. And eventually I, myself, got into CrossFit, powerlifting, olympic lifting, and built my own garage gym from scratch metal, buy sell, trade sites, Craig's list, and garage sales. I started competing heavily in this region and was winning alot. But people couldn't believe I trained at home by myself...so they dubbed me the name "home gym." And it stuck. People didn't know the struggles I had to deal with at home, relating to stress with a husband who worked crazy hours leaving me a single mom most days and nights...dealing with out of control behavior's with asperger's, and physical and emotional struggles with a child who spent his first 2 year's in an orphanage. I NEEDED to workout. I NEEDED something just for me. And I HAD to workout at home when I could find time. Or needed an escape. My workouts became so much more for me than a quest for a banging bod.
"And I began to form this concept in my head of empowerment. That we have to give ourselves permission to take time for us. That we have to make ourselves a priority. And that we need accountability to that. And in all of my 14 years of working in this industry I had never seen such a promotion or product. So I made my own: sheSTRENGTH.
"A journey to empowerment. Mindset training. Community. Vulnerability. Strength. Belief. Courage. And so much more. But I want women to know its okay to want more for themselves in life.
"And so that is my mission now. To help women find their sheSTRENGTH. Most usually the unlikely athletes, who don't feel they deserve to feel and look better, who are so far lost in their lives, kids, family, and needs of others they have lost sight of who they are and what they love."

Follow Anna and sheSTRENGTH on SocialWeb: http://shestrength.com/Instagram: http://instagram.com/shestrengthApp Facebook Page: https://www.facebook.com/shestrength.homegym
Podcast Listeners! Try the SheStrength App for Freehttps://forms.aweber.com/form/83/812297983.htm
Image: Justin Lister Photography
Sign up for Email Updates: Join the Mailing List : https://form.jotform.us/70326661605150
The Podcast on Social: Twitter - http://twitter.com/thesame24hours Instagram - http://instagram.com/same24hourspodcast Web: www.Same24HoursPodcast.comContact: [email protected]
Music by: Carl Stover MusicHost: Meredith Atwood
Copyright 2017, Meredith Atwood, LLC
41 min
April 21, 2017Gerry Halphen: Heart Rate Training
Heart rate and such. Have Heart! Meredith Atwood sits down with Gerry Halphen in her first solo podcast. Gerry Halphen is an IRONMAN athlete (IRONMAN and IRONMAN 70.3 World Championship qualifier and competitor), coach, catalyst, life-changer and friend to talk about the burning (or should we say “beating”) question: “Why do we REALLY care about heart rate training?”
Gerry was the man behind the infamous “Spark” that changed Meredith A’s life back in 2009. A heart-warming episode with a good soul, it’s always a joy to tell old tales, think about new goals and keep things real with the Coach Formerly known as “Coach Monster.”
Show Highlights
In this episode, Gerry and Meredith A. discuss:
- what heart rate training really is and what's the point of it
- how does this impact new athletes
- how does going SLOWER actually make you FASTER
- what Kind of TIME FRAME does heart rate adaptation take
- why we MUST incorporate the other end of the training zone (anaerobic)
- the best way(s) to determine your HR zones:
Inexpensive and non-testing way.
Generic 220-age (Max HR), then percentage of that sets zones
Example, a 33 year old female... would be 187, then:
Zone 1: 112-130 (60-70%)
Zone 2: 131-149 (70-80%)
Zone 3: 150-168 (80-90%)
Zone 4: 169-177 (90-95%)
Field Testing / Resource:
Joe Friel: https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/)
Blood Lactate Testing
======================
Request to Join the FREE Meredith Atwood Community & Coaching
https://meredith-atwood-coaching.mn.co/
======================
Buy Meredith’s Books:
The Year of No Nonsense
https://amzn.to/3su5qWp
Triathlon for the Every Woman:
https://amzn.to/3nOkjiH
=======================
Follow Meredith Atwood & The Podcast on Social:
Web: http://www.swimbikemom.com
Instagram: http://instagram.com/swimbikemom
=======================
Want to Connect?
Email: [email protected]
=======================
Credits:
Host & Production: Meredith Atwood
Intro: Carl Stover Music
Copyright 2017-2020, 2021 All Rights Reserved, Meredith Atwood, LLC
46 min
April 21, 2017 Gerry Halphen: Heart Rate Training
Heart rate and such. Have Heart! Meredith Atwood sits down with Gerry Halphen in her first solo podcast. Gerry Halphen is an IRONMAN athlete (IRONMAN and IRONMAN 70.3 World Championship qualifier and competitor), coach, catalyst, life-changer and friend to talk about the burning (or should we say “beating”) question: “Why do we REALLY care about heart rate training?”
Gerry was the man behind the infamous “Spark” that changed Meredith A’s life back in 2009. A heart-warming episode with a good soul, it’s always a joy to tell old tales, think about new goals and keep things real with the Coach Formerly known as “Coach Monster.”
Show Highlights In this episode, Gerry and Meredith A. discuss:
- what heart rate training really is and what's the point of it
- how does this impact new athletes
- how does going SLOWER actually make you FASTER
- what Kind of TIME FRAME does heart rate adaptation take
- why we MUST incorporate the other end of the training zone (anaerobic)
- the best way(s) to determine your HR zones:
Inexpensive and non-testing way. Generic 220-age (Max HR), then percentage of that sets zones Example, a 33 year old female... would be 187, then: Zone 1: 112-130 (60-70%) Zone 2: 131-149 (70-80%) Zone 3: 150-168 (80-90%) Zone 4: 169-177 (90-95%)
Field Testing / Resource: Joe Friel: https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/)
Blood Lactate Testing
Sign up for Email Updates: Join the Mailing List : https://form.jotform.us/70326661605150
The Podcast on Social: Twitter - http://twitter.com/thesame24hours Instagram - http://instagram.com/same24hourspodcast Web: www.Same24HoursPodcast.comContact: [email protected]
Producer: Carl Stover MusicHost: Meredith Atwood
Copyright 2017, Meredith Atwood, LLC
46 min
March 08, 2017 #6: Quickie: Alcohol - MA

An alcohol follow-up and an ah-maz-ing book recommendation from MA. In the first "Quickie" from the Merediths, MA talks about some quick sobriety tips, morning journaling, and hope. Check out Episode 1: Alcohol: Beyond the Buzz for more on this topic.
Resources:
http://www.drinkerscheckup.com/http://www.hipsobriety.com
http://www.aa.org/
http://al-anon.org/
https://www.na.org/
https://www.psychologytoday.com/basics/addiction
http://www.addictionsandrecovery.org/what-is-addiction.html
Write-Ups on SwimBikeMom.com:
A Sobering Thought: In the Beginning
Teetotaler: One Year Sober
Learn more about us:
www.MeredithandMeredith.com
Contact Us:
[email protected]

12 min
March 03, 2017 #5: Zombie Nation: Sleep

Sleep. Oh, sleep. Do we, as a culture, have a sleeping problem? Are we sleeping enough? Are we sleeping well? What do we do when we can't sleep? What are some contributing factors standing in our way? What can we do about it?
In this episdoe, the Merediths discuss:

Did you know that a lack of sleep equivalent to being drunk?
We all know we need to sleep more but we don't do it. Why? And how can we get better
Know the facts/the WHY behind why we need to make sleep a priority beyond the obvious: lack of focus, low energy, cranky/irritable
Expert, Dr. Andrea Matsumura, MD, Sleep Specialist, Portland, OR and a member of the Best Tri Club Ever (www.BestTriClubEver.com)- gave us some great guidelines to help set the record straight.

Tips:

Turn off electronics ONE hour before bed-aim for this, have your kids do the same! We live in a chronically sleep deprived society because we have too much light. Think about camping, when do you go to bed when camping? When there is no more light for most people.
Set a routine for getting to bed- shoot for the same time to get to bed and the same time to wake up regardless of the day of the week. Constant catch up is a vicious cycle. Hence the wide excursion of I can get by with 5-6 then I crash for 10-11 we have trained our bodies to get by so to speak.
Cut back on the Coffee. Caffeine, it has two properties, alerting and stimulating. It makes us feel alert. It's stimulating properties in the brain last longer. It's half-life is 6 hours. So at the very least DO NOT drink caffeine 6 hours before bed.
If you cannot sleep don't stay in bed longer than 20 minutes and guess-timate this (clock watchers cause anxiety), then get out of your bed and do something relaxing, listen to relaxing music, mindfulness listening, read a boring book a REAL book with indirect light. No cleaning, computer, eating or drinking.

Resources:
Dr. Weil 4-7-8 Breathing: https://www.drweil.com/videos-features/videos/the-4-7-8-breath-health-benefits-demonstration/
Dr. Dre’s Health and Beauty Finds (Facebook Group): https://www.facebook.com/groups/786203264836435/
Eye Mask that MA Loves
https://www.amazon.com/Bucky-Chevron-Contoured-Blindfold-Profile/dp/B01HYIEMIG/ref=sr_1_1?ie=UTF8&qid=1488639238&sr=8-1-spons&keywords=bucky+eye+mask&psc=1

Ear Plugs that MA Loves
https://www.amazon.com/Macks-Ear-Care-Dreamgirl-Earplugs/dp/B0051U7R0A/ref=sr_1_16_s_it?s=hpc&ie=UTF8&qid=1488639267&sr=1-16&keywords=ear+plugs+for+sleeping

Swim Bike Fuel
http://www.swimbikefuel.com
Learn more about us:
www.MeredithandMeredith.com
Contact Us:
[email protected]

59 min

About The Same 24 Hours

From the publisher's feed

We all have The Same 24 Hours in our day. What we DO in those 24 hours, is what makes our greatest health, happiness and success. A show with Meredith Atwood, author of ”The Year of No Nonsense”

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