In this engaging conversation, Kirsten and Wendy explore various aspects of wellness, including personal achievements in swimming, the significance of friendships, and the evolving meaning of Valentine's Day.

They discuss self-love, the importance of relationships in health, and the necessity of setting boundaries.

The conversation also touches on functional training for longevity and the importance of making time for oneself amidst life's challenges.

Takeaways

• Wendy's cold water swimming experiences highlight the joy of pushing personal limits.
• Friendships play a crucial role in maintaining wellness and mental health.
• Valentine's Day is evolving into a celebration of friendship rather than just romantic love.
• Self-love is essential for overall health and well-being.
• Setting boundaries in friendships is important for personal growth.
• Functional training is vital for longevity and maintaining mobility as we age.
• It's important to choose yourself and prioritize self-care regularly.
• Healthy relationships contribute significantly to mental and emotional health.
• Exercise should be viewed as a form of self-care, not punishment.
• Communicating appreciation to friends strengthens bonds and enhances well-being.

Thanks for being here!

Make it a great day.

Wendy and Kirsten :)

In this engaging conversation, Kirsten and Wendy explore the significance of personal wellness, the impact of mindset on health and fitness, and the importance of embracing change.

They discuss their own wellness wins, the challenges of fixed versus growth mindsets, and practical tips for fostering a more adaptable and open approach to life.

The conversation emphasizes the value of self-compassion, the role of coaches in mindset transformation, and the importance of functional fitness as we age.

Takeaways

• Wellness is about doing something for yourself that feels good.
• Flexibility in wellness goals is essential for mental health.
• A fixed mindset limits personal growth and opportunities.
• Embracing change can lead to new experiences and joy.
• Self-compassion is crucial in overcoming challenges.
• Mindset affects how we perceive our abilities and potential.
• As we age, functional fitness becomes increasingly important.
• Coaches play a vital role in helping athletes shift their mindsets.
• Nothing changes if nothing changes; take action to see results.
• You have the power to change your narrative and beliefs.

Thanks for being here!

Make it a great week.

Kirsten and Wendy <3

In this conversation, Kirsten and Wendy discuss various aspects of wellness, fitness, and personal growth. They share personal updates, including their experiences with swimming and running, and reflect on their wellness wins.

The discussion transitions into the topic of excuses versus valid reasons for missing workouts, emphasizing the importance of accountability and prioritizing goals. They explore how to incorporate family into fitness routines and the significance of understanding one's motivations behind setting goals.

The conversation concludes with listener questions and a wrap-up of key takeaways.

Takeaways

• Kirsten is preparing for a swim meet and shares her training experiences.
• Wendy reflects on her wellness win of keeping her hat for a year.
• Both hosts discuss the importance of accountability in fitness.
• Excuses for missing workouts can be controllable or uncontrollable.
• It's essential to prioritize goals and adapt plans accordingly.
• Incorporating family into fitness can help make exercise a priority.
• Understanding your 'why' is crucial for achieving goals.
• Planning ahead is necessary for success in fitness and wellness.
• It's okay to change your goals based on current priorities.
• Listeners are encouraged to take ownership of their fitness journeys.

Thanks for being here!

Make it a great week.

Wendy and Kirsten :) :) :)

In this episode, Kirsten and Wendy engage in a heartfelt discussion about the emotional and physical benefits of having pets, particularly in relation to wellness. They share personal stories about their experiences with pets, including the recent loss of Kirsten's hamster, which sparked a deeper reflection on the role pets play in our lives.

The conversation highlights how pets provide unconditional love, companionship, and even motivation for physical activity, while also addressing the emotional challenges that come with their loss.

Kirsten and Wendy emphasize the importance of cherishing every moment with our pets and recognizing the lessons they teach us about love and happiness.

The episode also touches on the significance of self-care and the need to balance responsibilities with personal well-being. Kirsten and Wendy discuss their own wellness wins for the week, including maintaining consistency in their routines and the importance of setting realistic expectations for productivity.

They conclude with a reminder to appreciate the small joys in life, whether through the companionship of pets or the simple act of taking time for oneself.

Takeaways

• Pets provide unconditional love and companionship.
• Cherish every moment with your pets; they teach us valuable lessons.
• It's okay to take a break from your wellness streaks when needed.
• Self-care is essential for maintaining mental and emotional health.
• Pets can motivate us to be more active and engaged in life.

Thanks for being here!

Make it a GREAT Week <3

Kirsten and Wendy

In this important conversation, Kirsten and Wendy discuss their experiences and insights related to triathlons, personal wellness, and the challenges of balancing work and life commitments. They share personal stories of achievements, including races and training, while emphasizing the importance of setting boundaries and maintaining a healthy lifestyle.

The duo also provides valuable tips for beginners looking to enter the world of triathlons, addressing common fears and practical steps to get started.

They answer listener questions, offering coaching advice and encouragement for those interested in pursuing their athletic goals.

Takeaways

• It's important to set boundaries in your work life.
• Finding a balance between commitments is crucial for wellness.
• Starting a new year can be overwhelming but also exciting.
• Triathlons can be accessible for beginners with the right approach.
• You don't have to run in a triathlon; walking is acceptable.
• The journey of training for a triathlon can be life-changing.
• Communication is key in a coach-athlete relationship.
• Assess your fitness level before picking a race.
• Local races are a great way to start your triathlon journey.
• No question is too small when seeking advice.

Thank you for being here!

Make it a GREAT week.

Wendy and Kirsten <3

In this engaging conversation, Kirsten and Wendy share their personal wellness wins and set intentions for the new year.

They discuss the importance of realistic goal-setting, nutrition, hydration, and strength training, particularly for swimmers. They offer specific simple challenges that anyone can take on to start their wellness journey into the new year.

The episode also highlights listener feedback, emphasizing the community aspect of wellness and the power of shared experiences.Takeaways

• Wellness wins can be personal achievements that motivate others.
• Setting realistic goals can lead to greater success in fitness.
• Engaging athletes in fun challenges can enhance their motivation.
• Nutrition goals should be simple and attainable for better adherence.
• Sleep consistency is crucial for overall health and recovery.
• Strength training should focus on sport-specific muscles for effectiveness.
• Listening to your body is key to maintaining a healthy routine.
• Hydration can significantly impact daily performance and energy levels.
• Community feedback can inspire and motivate others in their wellness journey.
• Simplicity in goals can lead to better focus and less overwhelm.

In this engaging conversation, Kirsten and Wendy discuss the excitement of a new year, emphasizing the importance of setting boundaries and prioritizing personal wellness.

They explore the concept of beauty in wellness, focusing on the significance of noticing small wins rather than striving for perfection.

The duo delves into New Year's resolutions, contrasting them with personal goals and intentions, and provide practical advice for listeners. They also address listener questions, offering insights on training and nutrition for athletes, particularly those with specific dietary needs.

Takeaways

• New Year's brings hope and motivation.
• Setting boundaries is crucial for personal wellness.
• Beauty in wellness is about noticing small wins.
• Resolutions should align with personal goals and intentions.
• Understanding your 'why' is key to motivation.
• Goals should be realistic and attainable.
• Track your nutrition to understand your needs.
• Diverse food choices can meet protein requirements.
• Celebrate small achievements along the way.
• Listener engagement enhances the podcast experience.

Thank you for being here!

Make it a great week AND Happy New Year!

Kirsten and Wendy :)

In this conversation, Kirsten and Wendy reflect on their wellness wins during the holiday season, discuss the importance of setting intentions for the new year, and share their personal words of the year.

They emphasize the significance of simplicity in achieving goals and the power of allowing things to unfold naturally.

The discussion is filled with insights on personal growth, coaching, and the joy of the holiday season.

Takeaways

• Wellness wins can be small yet significant moments of self-care.
• Reflecting on the past year helps in setting future intentions.
• Choosing a word of the year can guide personal growth.
• Simplicity in goals can lead to better outcomes.
• Allowing things to happen can bring peace of mind.
• It's important to celebrate small victories in wellness.
• Coaching athletes while being an active athlete enhances relatability.
• Aging can bring a different kind of strength and balance.
• Happiness can be a consistent wish throughout life.
• The new year brings hope and opportunities for change.

Happy Holidays AND as always, make it a great week.

Kirsten and Wendy

In this engaging conversation, Kirsten and Wendy reflect on their experiences in endurance racing, share personal growth stories, and celebrate the one-year anniversary of their podcast, 'Wellness Made Easy.'

They discuss the challenges and highlights of their podcasting journey, listener engagement, and provide valuable tips for those looking to start their own podcasts.

The conversation emphasizes the importance of community, personal wellness, and the joy of sharing experiences with others.

Takeaways

• Wendy completed a 50-mile race, tying it to her word of the year, 'possibilities.'
• She finished the race in 10.29 hours, exceeding her expectations.
• Endurance races often bring mental challenges, especially in the later stages.
• Wendy prefers to run 50Ks for now, focusing on pacing and enjoyment.
• The upcoming 50K race will have significant elevation, which excites Wendy.
• Kirsten and Wendy celebrate their podcast's one-year anniversary.
• They highlight the joy of connecting weekly and sharing insights.
• Listener engagement is crucial for the podcast's growth and direction.
• Starting a podcast can be simple; just begin and learn along the way.
• They emphasize the importance of being authentic and relatable in podcasting.

Thank you for being here for our ONE YEAR anniversary!

Make it a great week.

Kirsten and Wendy <3 <3 <3

In this conversation, Kirsten and Wendy discuss various aspects of swimming, personal growth, and the importance of setting boundaries, especially during the holiday season.

They share their experiences with hair care products, swimming goals, and the significance of planning ahead for social situations and financial commitments.

The discussion emphasizes the need for self-awareness and confidence in maintaining boundaries, as well as practical tips for navigating holiday pressures and commitments.

Takeaways

• Setting boundaries is crucial for personal well-being.
• Planning ahead can alleviate holiday stress.
• It's important to know your priorities and stick to them.
• Confidence in your decisions helps maintain boundaries.
• Emotional purchases can lead to regret; take time to decide.
• Sharing resources can help others in their fitness journey.
• It's okay to say no to social invitations that don't serve you.
• Understanding your relationship with money can reduce stress.
• Being clear about your boundaries can inspire others.
• Self-awareness is key to setting effective boundaries.

Thank you for being here!

Make it a great week.

Kirsten and Wendy :)