Over the Next Hill Fitness – Details, episodes & analysis

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Discover the inspiring journey of physiotherapist Will Harlow in this episode, where he shares how he transitioned from the high-stakes world of professional football to finding his true passion in supporting individuals over 50. Will's experiences reveal the unique challenges older adults face in maintaining muscle and bone health, offering insights from his book, "Thriving After 50." Through engaging discussions, we uncover strategies to counteract age-related physical decline and explore the importance of patience in healing, while proposing alternatives to surgery for greater mobility and independence.

Will brings an empowering message that it's never too late to enhance your physical health, regardless of past activity levels. Even in one's 70s, 80s, and 90s, significant improvements in muscle mass and bone health are achievable through resistance training and consistent effort. This episode introduces the innovative "nine at 90" concept, a set of movements to maintain full-body mobility into one's 90s, offering listeners both personal goals and a framework for assessing their movement health.

Throughout the conversation, we delve into practical strategies for injury prevention and rehabilitation. Will emphasizes exercises like the goblet squat and effective warm-up routines, advocating for rehabilitation over surgery in many cases, and highlighting the body's natural healing capabilities. We tackle common issues such as back pain and kyphosis, underscoring the power of exercise as a primary treatment. Tune in for a comprehensive guide on building strength and mobility after 50, and be inspired by Will's expertise, his YouTube channel, and his bestselling book, "Thriving Beyond 50. 
 You can sign up for:
 Will's newsletter at: https://info.ht-physio.co.uk/3tf
Will's YouTube channel is:  https://www.youtube.com/@HT-Physio
Will's book Thriving Beyond 50: https://hayhs.com/TBF_pp_pb_az

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What ignites a relentless passion for running, especially when it starts with reluctance? Join us as Skylar Watson unveils his extraordinary transition from a hesitant participant in a friend's virtual challenge to a fervent charity runner with ambitious goals. Skylar humorously walks us through his initial struggles and the unexpected joy of racing against his dad, reflecting how these experiences fueled an unquenchable competitive spirit. His story is a testament to how a simple challenge can lead to transformative personal growth and the pursuit of grand marathon dreams.

From the icy terrains of Antarctica to the rugged landscapes of Idaho, Wyoming, and Colorado, we explore the thrilling world of marathon running in remote corners of the globe. Skylar shares his most memorable race experiences, emphasizing the unique challenges and the deep sense of achievement that comes with ticking off states on his marathon bucket list. We discuss practical strategies for managing the logistics of back-to-back races and how the adventure of road trips adds to the allure of these far-flung races. The conversation navigates the balance of travel methods that support a runner's quest to explore new destinations.

Skylar's audacious plan for a 310-mile ultramarathon across Iowa underscores his dedication to running for a cause. Scheduled for May, this charity event promises to be both a personal endurance test and a community-driven effort with donors' names proudly displayed on event t-shirts. As Skylar prepares for this monumental journey, we discuss nutrition strategies from the renowned book "Born to Run" and the camaraderie with fellow runners joining parts of the ultramarathon. Highlighting Skylar's ambitious goal of marathons across all 50 states and seven continents, we touch upon the broader dreams that make running a significant pursuit, brimming with adventure and personal growth.

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You can reach out to us at:

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Ever wondered what it takes to transition from casual running to completing some of the most prestigious marathons in the world? Join us as we sit down with seasoned marathoner Beth Zerilli, who has turned her post-college hobby into an impressive running career. Beth shares her journey of running 20 marathons, including six Boston Marathons and two Chicagos, and how a serendipitous coaching opportunity led her to the Boston Marathon. Hear her inspiring recount of how personal events like the Boston Marathon bombings reignited her passion and the ambitious goal she has set to conquer the World Marathon Majors.

Beth and I dive deep into the world of endurance training, discussing unique events such as the "Superhero 17" and "Hop 21" that are crucial for Boston Marathon prep. We share our own experiences with overcoming injuries and adapting training strategies over the years. From transitioning from 10Ks to marathons to the role of half marathons in maintaining muscle memory, you'll gain valuable insights into the dedication required for long-distance running. Our candid conversation aims to equip all runners, whether seasoned or beginners, with practical advice and motivation.

Running a marathon isn't just about the physical training; it’s also about proper nutrition and fueling strategies. As we age, our bodies demand different fueling techniques. Beth and I discuss how our nutrition plans have evolved, transitioning from sugary gels to gentler options like honey stinger cookies. We even cover the logistical and emotional challenges of entering major marathons through lotteries or charity fundraising. Join us for an episode filled with inspiring stories, practical tips, and a shared passion for the marathon journey.

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You can reach out to us at:

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email: Carla@coffeycrewcoaching.com
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At 45, Tracee Beebe laced up her running shoes for the first time, defying age and past injuries to embark on an extraordinary trail running journey. Hear her recount the initial struggles and breakthroughs that led her to not just participate, but excel in rigorous Ragnar relay races across Texas. Tracee’s transformation—marked by weight loss, proper fueling, and a renewed fitness regimen—serves as a testament to the power of perseverance and self-belief.

You’ll gain incredible insights as Tracee shares the mental and physical resilience required for ultrarunning, especially for older women. Dive into the grueling reality of 50-mile and 100-mile races, and learn how Tracee’s mental fortitude, shaped by life experiences, has empowered her to conquer these challenges. Discover the complexities of fueling an endurance athlete's body, tackling dietary restrictions, and the intricate trial-and-error process to find the right balance in nutrition.

Join us as we explore the athlete mindset that has propelled Tracee towards her ambitious goals. Learn the importance of proper nutrition, hydration, and rest, along with adaptable warm-up and recovery routines crucial for long-term health. Tracy’s journey from running 10Ks to eyeing future challenges like the Moab 240 is not just inspiring but a powerful reminder of our limitless potential. Find out how meticulous tracking of nutrition and performance can lead to achieving the unimaginable, and why treating yourself like an athlete is key to tapping into this potential.

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You can reach out to us at:

https://coffeycrewcoaching.com
email: Carla@coffeycrewcoaching.com
FB @ Over the Next Hill Fitness Group
IG @coffeycrewcoaching.com

and Buy Me a Coffee
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Discover the hydration revolution with HydraPatch! Join us as we sit down with Clifford Rowley, CEO, and Joe Compagni, Senior Director of Olympic Sports, to uncover the secrets behind their groundbreaking transdermal patch. From Clifford's early days at Monmouth University crafting a personalized sports drink to the innovative product that HydraPatch has become, this episode promises to change the way you think about hydration forever.

Get inspired by real-life success stories that highlight HydraPatch's versatility and effectiveness. Whether it's someone kicking a 25-year coffee habit pain-free, a cancer patient feeling better hydrated during chemotherapy, or a runner avoiding dreaded leg cramps, we explore how this patch is transforming lives. Clifford and Joe share compelling anecdotes and discuss why HydraPatch stands out in a crowded market, offering a unique solution for diverse lifestyles and health conditions.

We'll also dive deep into the safety and practical aspects of using HydraPatch, shedding light on its rigorous third-party testing and the convenience of bypassing the digestive system for nutrient absorption. Discover the many benefits for athletes, military personnel, law enforcement, and construction workers alike. With insights into the product's distinct design and placement tips, this episode equips you with everything you need to know to stay hydrated and perform at your best.

Hydrapatch.com code OTNH10

You can reach out to us at:

https://coffeycrewcoaching.com
email: Carla@coffeycrewcoaching.com
FB @ Over the Next Hill Fitness Group
IG @coffeycrewcoaching.com

and Buy Me a Coffee
https://www.buymeacoffee.com/Carlau

https://hydra-patch.com/discount/OTNH20

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When Margaret Hollister first raced across the sandy shores of South Florida, little did she know her barefoot sprints would evolve into a lifetime of competitive running. Join us as Margaret opens up about her journey from family road races to high school track triumphs and beyond. Listen closely to tales of her mental well-being and heartfelt reflections on the changing landscape of women's running. Though she's never taken her talents to triathlons, her passion is a beacon for those laced up and ready to race.

As your host, Carla Coffey, I share her intimate story of training with her daughter Maeve during the most uncertain days of the pandemic. What began as a way to find solace in isolation transformed into a testament to the potential for growth that running holds for us all. Together, Maeve and Margaret navigated the rigors of marathon preparation, embracing the pleasures and challenges of varied training styles. They learned to find joy in the process and discovered the technological tools that can guide and sometimes perplex even the most seasoned runners.

Wrapping up, we turn our focus to the horizon, contemplating the intriguing future of running and their personal aspirations, including the dream of conquering major marathons. Margaret's infectious enthusiasm for the sport will inspire you to set your sights on your next running goal. And remember, if you or someone you know has a running story that's just as compelling, reach out—we're eager to feature it on future episodes. Tune in, rate, and follow us for more narratives that might just inspire your next run to be a tale worth telling.

Hydrapatch.com code OTNH10

You can reach out to us at:

https://coffeycrewcoaching.com
email: Carla@coffeycrewcoaching.com
FB @ Over the Next Hill Fitness Group
IG @coffeycrewcoaching.com

and Buy Me a Coffee
https://www.buymeacoffee.com/Carlau

https://hydra-patch.com/discount/OTNH20

https://rnwy.life code: OTNH15

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Embarking on a marathon journey isn't just about the miles—it's about the metamorphosis within. Catra Corbett, affectionately known as the Dirt Diva, joins us to recount her astonishing pivot from a haze of post-sobriety uncertainty to the clarity and vitality found on ultramarathon trails. Her tale isn't just about endurance, but about the sheer tenacity of the human spirit and the profound connections formed when we push our limits. From the pavement of the San Francisco Marathon to the ruggedness of 200-mile races, Catra's experiences weave a story of personal triumph and the ripple effect of a single choice.

We lace up our trail shoes and navigate the mental switchbacks of ultramarathon running, capturing the essence of determination that powers Catra through sleep-deprived hallucinations and the physical hurdles of extreme distances. The landscape of long-distance running emerges as a unique community, one where nicknames like "Dirt Diva" are earned and the support of fellow runners fosters an environment where extraordinary goals become attainable. It's about the grit under your nails, the caffeine-fueled respite from fatigue, and the wisdom gleaned from every punishing mile.

Yet, our conversation takes a turn from the physical to the emotional, as we discuss how running intertwines with the most tender threads of life. Catra shares how the loss of her loyal dachshund, Truman, was both a heartbreak and a catalyst for healing. It's an exploration of how grief finds solace in the rhythmic beat of footsteps on the trail and how the joy of running can be a guiding star through the darkest nights of the soul. As we close, we glimpse into the future with Catra's new canine companion, Forrester, and the continued journey toward races on the horizon, reminding us all that the run isn't over—it's just beginning to reveal its deeper gifts.

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You can reach out to us at:

https://coffeycrewcoaching.com
email: Carla@coffeycrewcoaching.com
FB @ Over the Next Hill Fitness Group
IG @coffeycrewcoaching.com

and Buy Me a Coffee
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Unlock the secrets of your internal clock with circadian neuroscientist Dr. Russell Foster, who joins us to reveal how our biological rhythms dictate our physical and mental health. From the discovery of a game-changing photoreceptor in the eye to strategies for managing the challenges of shift work, this episode is a treasure trove of insights that will transform your understanding of sleep's role in your life. Dr. Foster's expertise unveils the intricate dance between our internal clocks and the external world, illuminating the paths to synchronization and well-being.

Shift work can feel like swimming against a relentless tide, but we tackle the waves head-on, discussing the physical and mental toll of working through the night. We go beyond the buzz of caffeine and bright lights to discuss real strategies for coping with disordered sleep-wake cycles, from tactical napping to healthier dietary choices provided by employers. Delving into the personal costs of nocturnal labor, including relationships and wellbeing, we arm you with the knowledge and tools to navigate this challenging lifestyle with greater ease and awareness.

As we round the final bend, we lace up and sprint into the world of athletics, examining how sleep is the hidden champion of peak performance. Whether you're a weekend warrior or an aspiring Olympian, understanding the connection between rest and your physical capabilities is critical. I share insights from my own journey in sleep science and offer a peek into the future of sleep medicine, where the promise of novel treatments and groundbreaking research could soon usher in a new era of health optimization. Don't miss out on learning how to harness the power of sleep to elevate every aspect of your life.

Dr. Russell Foster
Director, Sir Jules Thorn Sleep and Circadian Neuroscience Institute

Reading:
Life Time: Your Body Clock and It's Essential Roles in Good Health and Sleep

Rhythms of Life: The Biological Clocks that Control the Daily Lives of Every Living Things

Circadian Rhythms: A Very Short Introduction

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You can reach out to us at:

https://coffeycrewcoaching.com
email: Carla@coffeycrewcoaching.com
FB @ Over the Next Hill Fitness Group
IG @coffeycrewcoaching.com

and Buy Me a Coffee
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Have you ever wondered what new passions await you in the golden years of retirement? Judie Zaves Shyman is a beacon of inspiration, proving that age is merely a number when it comes to embracing new challenges. She joins us to share her journey from biking to running in the picturesque setting of Tucson, Arizona, all in pursuit of improved bone density and a revitalized spirit. Her transition from the dull drone of the treadmill to the camaraderie of the local 520 Running club is not just a tale of personal triumph but a blueprint for anyone looking to redefine their fitness horizons later in life. Judie's crowning achievement, completing an Ironman triathlon at 73, is a testament to the extraordinary goals that are within reach when we dare to step out of our comfort zones.

In the heart of our discussion, we uncover the tight-knit fabric of running clubs, where personal achievements are celebrated, and every mile is a shared experience. Our episode weaves through the thrill and social enrichment of the 520 Running club's events, from the challenging terrains of the Hot Chocolate 15K in Nashville to the intimate conversations of a newly-formed book club. The narrative also explores the essential balance between dedication and self-care—how incorporating strength training, yoga, and proper recovery can safeguard our passion against the wear and tear of time. Listen in for an invigorating exploration of mental fortitude, the joy found in inspiring others, and the undeniable proof that when it comes to running, the race is never over; it's just beginning.

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You can reach out to us at:

https://coffeycrewcoaching.com
email: Carla@coffeycrewcoaching.com
FB @ Over the Next Hill Fitness Group
IG @coffeycrewcoaching.com

and Buy Me a Coffee
https://www.buymeacoffee.com/Carlau

https://hydra-patch.com/discount/OTNH20

https://rnwy.life code: OTNH15

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When Tamara Milliken stepped onto the scales at her doctor's office, the verdict was clear: Change was crucial for her health. Now, she joins us to recount the remarkable transformation from a stark doctor's warning to crossing the finish line at the Marine Corps Marathon. Her journey defies the age barrier, showcasing how starting a fitness regimen in your mid to late 50s isn't just possible—it's a gateway to rewriting your life's story. Through arthritis, knee surgeries, and the complexities of training on medication, Tamara exemplifies the resilience of the human spirit, underscored by the unwavering support of a personal trainer dedicated to her success.

Imagine lacing up your running shoes and feeling the weight of every stride, the challenge of distance compounded by the whispers of your body, urging you to listen closely. That's the balancing act Tamara navigates as she shares the intricate details of her running regimen, her transition from full to half marathons, and the mental fortitude required to discern when to push and when to pause. Her commitment lights a path for listeners considering their own fitness goals, illustrating the profound impact of tailored coaching, and the beauty of running not just for oneself, but for causes that touch the heart.

As we wrap up our time with Tamara, we're left with more than just her story—we're armed with the inspiration to take on our own fitness endeavors. Her narrative is a powerful reminder of the importance of maintaining a strong base, the strategic benefits of power zone training, and the life lessons etched into the soles of a runner's shoes. Whether you're a seasoned marathoner or someone just starting out, Tamara's courage and conviction are sure to ignite a spark within you to embrace your next challenge with open arms and steadfast determination.

Hydrapatch.com code OTNH10

You can reach out to us at:

https://coffeycrewcoaching.com
email: Carla@coffeycrewcoaching.com
FB @ Over the Next Hill Fitness Group
IG @coffeycrewcoaching.com

and Buy Me a Coffee
https://www.buymeacoffee.com/Carlau

https://hydra-patch.com/discount/OTNH20

https://rnwy.life code: OTNH15

https://jambar.com code: CARLA20