Extraordinary Strides – Details, episodes & analysis

In this episode of Extraordinary Strides, we sit down with Gwendolyn Bounds, an award-winning journalist and author of Not Too Late: The Power of Pushing Limits At Any Age. Gwendolyn shares her inspiring journey from a successful career and fulfilling life to taking on the unexpected challenge of obstacle course racing in her mid-40s. We dive into the pivotal moments that led her to this path, the life lessons she’s learned along the way, and how she continues to push her own limits.

Key Discussion Points:

• Catalyst for Change: How a simple question at a dinner party set Gwendolyn on a path to explore the hardest physical challenges she could take on.
• Overcoming Impostor Syndrome: Gwendolyn's strategies for overcoming self-doubt and impostor syndrome as she began training and competing in Spartan Races.
• The Role of Age in Pushing Limits: The advantages that come with age, including patience, wisdom, and the concept of being "Seasoned, Savvy, and Unstoppable."
• Obstacles as Life Lessons: Gwendolyn shares how the physical challenges of obstacle course racing mirror the obstacles we face in life and how they can teach us resilience and commitment.
• Body Image and Athleticism: A candid discussion about how Gwendolyn's perception of her own body evolved as she pushed her physical limits and what she learned about overcoming body image issues.
• Learning from All Ages: The importance of staying open to learning from those younger than us and how that has shaped Gwendolyn's journey.
• Coping with Mortality: Gwendolyn reflects on how facing her own mortality after a melanoma diagnosis reshaped her perspective on life, aging, and the role of physical activity.

Links Mentioned:

• Get Gwendolyn Bounds' Book: Not Too Late: The Power of Pushing Limits At Any Age
• Sign Up for Gwendolyn’s Newsletter: Stay updated on her latest adventures, writing, and insights by signing up here. 

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Have you ever wondered what makes running more than just a form of exercise? Join me, Coach Christine, on this thrilling episode of Extraordinary Strides as we unlock the secrets to making your runs both enjoyable and effective. Learn how to harness the magic of a "sunshine and rainbows pace," understand the playful nature of "fartlek," and discover the real benefits behind using fuel belts or hydration vests. Plus, get the lowdown on hill repeats, interval training, and how to power up your finishing kick to nail every workout with confidence.

Get ready to expand your running vocabulary as we break down essential runner jargon. From understanding the importance of negative splits to the significance of getting properly fitted for your running shoes, this episode covers it all. We also delve into the joys of personal records (PRs) and personal bests (PBs), offering valuable tips on how to execute recovery runs effectively. And for those curious about the euphoria of runner's high, we explain how endocannabinoids play a role in enhancing your mood and well-being.

Lastly, we shine a spotlight on the incredible spirit of the Extraordinary Strides community. Join the Stride Collective Facebook community page and be part of a network that celebrates every step of your journey. We show our heartfelt appreciation for each member's contributions and encourage everyone to stay connected and motivated. Whether you're a seasoned runner or just starting, this episode promises to inspire and equip you with the knowledge to make every stride extraordinary.

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Join Coach Christine on Extraordinary Strides as we explore Shelly Rose’s incredible transformation from novice runner to half marathon hopeful. Get practical half marathon training tips and inspiration!

What motivates someone to push beyond their limits and tackle a daunting half marathon? In this extraordinary episode of Extraordinary Strides, we unravel the inspiring journey of Shelly Rose. Shelly's transformation from a novice runner to a half marathon hopeful is filled with compelling tales of commitment, community support, and overcoming personal challenges. Hosted by Coach Christine, this episode dives deep into Shelly's running progression, dedication to run-walk intervals, and the balancing act of her multifaceted life as a wife, church member, dedicated worker, and nature enthusiast.

Running Journey and Community Support

Discover how an unexpected introduction to the running community, driven by fostering children, ignited Shelly's passion for racing. Hear about the pivotal moments that shaped her journey, including the impactful influence of friends and mentors and a significant health scare that turned into a powerful motivator. This episode shines a light on the beauty of community support, the excitement of race day, and the personal growth that comes from facing and embracing new challenges head-on. Shelly's narrative is not just about running; it's about resilience, the joy of shared experiences, and the transformative power of setting audacious goals.

Half Marathon Training Tips

Our conversation doesn’t stop at Shelly’s story. We offer practical advice for those looking to build a solid running foundation, tackle summer training, and overcome the anxieties associated with big races. From the essential role of community camaraderie to the best summer running gear, we cover it all. Get ready to be inspired by Shelly's story and gather valuable insights on how you, too, can make extraordinary strides in your running journey.

Tune In and Take Action

Tune in to Extraordinary Strides and join our celebration of perseverance, community, and the pursuit of extraordinary goals. If you're ready to start your own half-marathon journey and learn more about half-marathon training, fill out my 1:1 application today. 

Take the first step towards achieving your running goals with expert guidance and community support.

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Ready for a battle royale of grudge matches in the world of running? This week's episode brings you an all-out showdown between treadmill vs. outdoor running, treadmill vs. elliptical, and cross training vs. strength. Join us as we explore the advantages and disadvantages of each, and don't forget to keep a smile on your face!

First up, we debate the pros and cons of treadmill and outdoor running, digging into the convenience factor, incline control, and potential drawbacks of the treadmill, while also uncovering the unique benefits of hitting the trails, tracks, and sidewalks. As we transition into the cardio workout comparison, we pit the treadmill against the elliptical machine, examining the lower impact of the elliptical and the convenience of the treadmill, as well as their roles in cross training. Finally, we gear up for the ultimate face-off: strength vs. cross training! We discuss the importance of understanding the differences, the activities that make up each category, and how becoming a well-balanced athlete is crucial for success.

By the end of this action-packed episode, you'll be equipped with the knowledge to make an informed decision on your preferred workout methods. So, whether you're a treadmill enthusiast, an outdoor runner, or just looking to shake up your routine, we've got you covered in this epic Grudge Match. Tune in and let the games begin!

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Ever wondered how your menstrual cycle affects your running? Are you tired of the discomfort and fatigue that comes with running while on your period? It's time to put an end to the struggle. As your coaches, we, Shelby and Christine, become your trusted allies in this journey, bringing light to the unspoken challenges faced by female runners. We navigate the terrain of running during menstruation, dispelling myths and offering practical solutions. From dealing with cramps and bloating, to exploring the realm of menstrual products such as tampons, pads, menstrual cups, and period underwear, we've got you covered. And, we don't stop there - we also talk about postpartum, perimenopause, and menopause, ensuring these transitions do not hinder your performance.

Best Practices for running while on your period:

• Movement actually can decrease the discomfort 
• Be flexible with your paces/workouts
• Be flexible with your days
• Balance sodium, caffeine, sugar, and alcohol
• Embrace yoga/stretching

Our favorite yogis - 

Yoga for Cramps and PMS Yoga with Adriene 

https://www.youtube.com/watch?v=4JaCcp39iVI&t=292s

Yoga for Menstrual Cramps Nourished Natasha

https://www.youtube.com/watch?v=0i97IPs4uNE

Can tracking your menstrual cycle help to boost your performance and mental health? Absolutely! We delve into the science behind it and how it can optimize your running. We also discuss different Personal Records (PRs) and how to set achievable goals. More importantly, we remind you to show kindness to yourself during your period and to listen to your body's needs. To round off our discussion, we look forward to our exciting workshop about the Hormonal Cycle for Female Runners, where we deepen your understanding and share best practices.

Wanna reserve your spot? Join here >>

Join us, share your experiences, and let's revolutionize female running together!

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Celebrate Pride Month with us as we honor talented LGBTQ+ athletes living their true selves on roads, tracks, and trails. Curious about the history of Pride Month and the role of trans and people of color? Listen in as we discuss Stonewall Protests, the turning point in the LGBTQ+ movement, and we even recommend a great documentary, Stonewall Uprising, for those eager to learn more.

Journey with us as we delve into the challenges faced by transgender athletes and the inspiring story of Chris Mosier, the first transgender athlete to represent the US in international competition. We also discuss the power of inclusivity in sports, with special guest Joanne Hoffman sharing insights on the impact of organizations like Athlete Ally and Front Runners in making sports a welcoming space for everyone.

Finally, explore the power of allyship as we discuss how to use our voices to make sports and running a better place for all. Learn about the importance of safety in numbers and the inspiring story of  Oiselle, a female-founded running company embracing gender identities and fluidity.

 Lace up your shoes and join us in celebrating the LGBTQIA+ community in sports and running!

Helpful Links from the Episode:

Athlete Ally

Aubri Drake - Trail Runner Magazine

Front Runners

Transathlete.com

Trevor Project

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Ready to kickstart your summer training and crush those fall races? Discover our top five things every runner should do before diving into a new training season in this quick bites brunch edition!

We'll power up your playlist with tunes to fuel your runs and introduce the Alter Ego Effect - your secret weapon for conquering even the toughest miles.

We're also serving up heaps of fun and unconventional motivation tips!

Sign up here if you want to download your own bonus training board kit. 

So grab your miles with a side of smiles and join us for this jam-packed episode full of practical advice, laughter, and inspiration.

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Join us as we celebrate Father's Day with heartwarming stories from incredible dads and their families about their journey through life and running.  Our guests will share the importance of positivity, determination, and community in running and we share some laughs with our favorite dad jokes.

Our summer training group sold out much sooner than we had anticipated, we are so very sorry if you missed your chance to sign up.  That said, if you missed your chance we are extending a complimentary seat to our strength training workshop.
All REGISTERED participants can attend the 60-minute virtual strength training for runners workshop absolutely free. Snag your seat now!

Get ready to feel "all the feels" as we start our long run with with touching stories from Joe "Cool Runnings," his daughter Madison.  Discover how Joe's mantra of "Making friends, making memories, make miles" has impacted his life and the lives of his family members. Listen to how his marathon journey has taken him from the Boston Marathon to Bordeaux, France, and how his positive attitude continues to inspire.

Then in our next endurance block, we welcome Maya, and her biggest fan, her father Adam. Adam and Maya share their special bond and how their relationship is one of support and encouragement while also discussing the importance of parenting and pursuing passions. Want to learn more about their adoption story? Read the blog here. 

As we wrap up, we'll explore the inspiring stories of Coach Casey Green, a new dad balancing running and parenthood, and how he credits his own dad (and mom) for modeling the type of parent he wants to be. He shares his wisdom of how coaching and parenting can intersect, but the importance of creating a defined boundary in the home versus work life. 

We'll also discuss the power of a supportive running community and how this episode highlights the importance of being the best version of ourselves. So grab your hankie (yeah, you are gonna need them) and lace up your shoes as we honor amazing fathers and the strength they instill in our lives. 

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Are you prepared to quench your thirst like never before? Join us as we dive into the world of hydration, exploring unfiltered and unsponsored opinions on various drinks to keep you fueled during those sizzling summer runs. From Gatorade's Fast Twitch energy drink to GU Drink tabs, we compare the calories, carbohydrates, sodium, and potassium levels of each, helping you make the best choice for your body. Plus, we discuss different methods of carrying beverages and the pros and cons of each.

Ever considered pickle juice as a potential summer drink? We did, and we're here to share our thoughts on the cost and taste of this unique beverage.

Listen as we compare and debate whether fluids should be consumed hot or cold

 Don't worry, we're also keeping our planet in mind as we talk about avoiding disposable bottles and using reusable vessels like Hydro Flasks and reusable options.

Whether you're gearing up for a long run or just looking for new ways to quench your thirst, this episode is packed with hydration tips, taste-testing, and some good old-fashioned fun.

From water to Liquid IV, we've got you covered on all things hydration. So grab a drink, and let's hydrate together! Cheers to staying hydrated and fueling our bodies with the best possible resources.

Wanna catch the unedited video? Check it out here. 

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Want to "peek" behind the summer training program? We've got an interval workout that will spice up your summer training routine!

Check out a Sizzlin' Summer Training Group preview with the "Spicy Seven" Interval workout that you can take with you on vacation, do at home, and can be easily modified no matter where you are in your fitness journey.

In this episode, we also explore breathing techniques for running and discuss the power of mantras to help you stay focused when discomfort starts to creep in.

We share valuable tips for treadmill workouts, including form, progression, and motivation, ensuring you can keep moving regardless of the weather. Overcoming the fear of failure in training is crucial, so listen in to learn how challenging yourself and taking risks are vital for achieving your goals.

And for those looking to add strength, core, and HIIT workouts that can be done with little to no equipment, we provide details on a Sizzlin' Summer bonus the Foxy Feisty Fierce Boot Camp.  We also share two produce-packed with vacation vibe recipes  that can help fuel your fitness journey.

Interested in grabbing one of the limited training group spots to help your summer sizzle? Join the V.I.B. (Very Important bRUNcher) Pre-sale list here.

So grab your headphones, lace up, and remember to serve up those miles with a side of smiles! Passport not required! 

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