In this episode, Kirsten and Wendy answer more athlete questions. They discuss athlete training, race preparation, coaching strategies, and personal wellness wins, providing valuable insights for endurance athletes and coaches alike.

Keywords: triathlon, coaching, race strategy, athlete training, swimming, cycling, running, wellness wins

Key topics

• Importance of personalized coaching over generic plans
• Effective race nutrition and hydration strategies
• Adapting training to life schedules and commitments
• The role of sleep and recovery in performance
• Mental preparation and managing race day expectations
• Training indoors vs. outdoor riding and cycling nuances
• Open water swimming skills and safety
• The significance of communication between coach and athlete

Thanks for being here!

Make it a great week.

Wendy and Kirsten <3 <3 <3

In this engaging episode, hosts Kirsten and Wendy share personal wellness wins, discuss race day mental strategies, and address common athlete concerns like imposter syndrome and race course preparation.

They offer practical advice for athletes at all levels to enhance performance and enjoy the journey.

Keywords: triathlon, race strategy, imposter syndrome, wellness wins, race course prep, athlete mindset, endurance training, mental toughness

Key topics

• Wellness wins and personal victories
• Race day mental strategies and preparation
• Addressing imposter syndrome among athletes

Thanks for being here!

Make it a great week.

Wendy and Kirsten :)

In this engaging conversation, Kirsten and Wendy share theirrecent wellness wins, exploring how small achievements can boost mental and emotional health.

They discuss the significance of celebrating progress,overcoming setbacks, and maintaining a positive mindset in everyday life.

Keywords: wellness wins, mental health, physical activity,motivation, self-improvement, celebration, resilience, aging, athleticachievements

Key topics:

The significance of wellness wins in mental health

The impact of spontaneous training on motivation

Celebrating athletic achievements and aging

The importance of internal validation over social mediarecognition

Strategies for recognizing and celebrating small wins

Thanks for being here!

Make it a great week 😊

Kirsten and Wendy

In this episode, Kirsten and Wendy share their insights onmanaging change, summer routines, wellness wins, and balancing personal andprofessional life.

They discuss practical tips for adapting to new schedules,embracing seasonal changes, and celebrating small victories to boostmotivation.

Keywords: change management, summer routines, wellness wins,personal development, time management, mental health, adaptability, motivation,seasonal changes, self-care

Key topics:

Managing change and seasonal transitions

Celebrating wellness wins and small victories

Balancing personal life, work, and training during summer

Practical tips for adapting to new schedules

The importance of mindset and positivity in change

Thanks for being here!

Make it a great week 😊

Kirsten and Wendy <3

In this episode, Wendy reflects on her recent 50K trail race experience, lessons learned, and how it shaped her upcoming race plans. Kirsten reflects on her journey in jujitsu, motherhood, and balancing training with life.

Both highlight the importance of adaptability, mindset, and celebrating progress as they recall their past Mother's Day celebrations over the years.

Keywords: trail running, ultramarathon, mindset, adaptability, motherhood, jujitsu, training, wellness wins

Key topics

• Wendy's 50K trail race experience and lessons learned
• Kirsten's journey in practicing jujitsu and earning her blue belt
• The importance of adaptability and mindset in training and life
• Celebrating wellness wins and progress in challenging times
• Motherhood, family, and self-care during busy schedules

Thanks for being here!

Make it a great week :)

And a SUPER Happy Mother's Day to all the mommas out there.

Wendy and Kirsten <3

This episode covers personal wellness wins, race preparations, heat training in saunas, mental health strategies, and the importance of routine and boundaries.

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Kirsten and Wendy share insights on managing mental health through exercise, nutrition, therapy, and routine adjustments, along with race day strategies and heat training techniques.

Keywords: mental health, routine, boundaries, sauna, ultramarathon, triathlon, hydration

Key topics:

• Race preparation and tapering
• Heat training in saunas and its benefits
• Mental health strategies including exercise, therapy, and routine
• Importance of boundaries and gratitude in mental wellness

Thanks for being here.

Make it a great week!!

Kirsten and Wendy :) <3

This episode explores the latest insights into women's wellness, the impact of hormonal changes, and practical strategies for training and recovery.

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Featuring expert discussions on data gaps, personalized approaches, and inspiring wellness wins.

What’s your biggest wellness win this week?

Keywords: women's wellness, hormone health, training progress, Stacey Sims, menopause, personalized fitness, recovery, wellness wins.

Key topics:

• Data gaps in women's wellness research
• Impact of hormonal changes on training and recovery
• Personalized approaches to fitness and nutrition

Thanks for being here!

Make it a great week :)

Kirsten and Wendy

Ever felt overwhelmed by the chaos of life? Here’s how we're learning to navigate it! 💪

Tag someone who needs this reminder!

Life can be a juggling act. Between moving, teaching classes, and managing personal wellness, it’s easy to feel pulled in every direction. But here’s the thing: it’s okay to adapt your plans.

I realized I need to prioritize my self-care. I’ve been subbing so many classes that my own workouts have taken a backseat. But instead of stressing, I’m learning to embrace the chaos and listen to my body.

Just like Wendy’s epic hill repeat workout, it’s about finding what works for you on any given day. Sometimes, you crush a goal, and other times, you just need a big salad! 🥗

Let’s remember that it’s not about perfection but progress.

What’s your wellness win this week? Let’s inspire each other!

Thanks for being here!

Make it a great week.

Kirsten and Wendy :)

#WellnessWins #SelfCareJourney #AdaptAndThrive #RunningCommunity #FitnessMotivation

In this version of ASK US ANYTHING, we cover athlete cramping, asking strangers for advice, financial fitness, benefits of hiring a coach, how we do what we do, Wendy getting on the bike, Kirsten moving into a new apartment, and discuss the recent tragic drowning at Ironman Texas.

We love discussing the topics YOU want to hear about so drop us a question or comment and let's chat about it.

We would LOVE to hear about your weekly wellness win as well so share your successes, large and small, with us.

Thanks for being here.

Make it a great week!

Wendy and Kirsten :)

Ever feel like you’re behind in life? You’re not alone.

👉 Tag someone who needs to hear this!

Let’s talk about the pressure of feeling behind—whether it’s in your career, fitness goals, or even household chores. It’s easy to compare ourselves to others, but remember:

Feeling behind is often just a mindset.

When I shared my messy house with a friend, she realized it’s all about perspective.

So, what’s your take? Are you feeling behind? Let’s chat in the comments!

And thanks for being here!

Make it a great week.

Kirsten and Wendy :)