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 :)

In this conversation, Kirsten and Wendy discuss the transformative power of learning to swim, emphasizing that age should not be a barrier to overcoming fears associated with water.

They shares inspiring stories of individuals, including those in their eighties, who have successfully learned to swim and enjoy water activities, highlighting the importance of comfort and safety in the water.

Kirsten and Wendy each share their favorite swim drills they teach the athletes they coach and offer anyone who wants help with their swim technique to submit a video for specific drills to help them be more efficient and effective in the water.

Takeaways

• If you're not an athlete, you can still learn to swim.
• Age is not a barrier to learning new skills.
• Many people have overcome their fear of water.
• It's possible to enjoy water activities at any age.
• Learning to swim can enhance vacation experiences.
• Comfort in water can be achieved with practice.
• Personal growth is achievable at any stage of life.
• Working with older adults can be rewarding.
• Fear of water can be conquered with the right guidance.
• Swimming lessons can lead to greater confidence.

Just Keep Swimming.

Thanks for being here!

Make it a great week.

Kirsten and Wendy <3

In this engaging conversation, Kirsten and Wendy explore various themes surrounding wellness, personal commitments, and navigating family dynamics during Thanksgiving.

They share their experiences with cold plunges, discuss their wellness wins, and reflect on how their Thanksgiving traditions have evolved over the years.

The conversation also delves into managing eating habits during the holidays, addressing personal challenges, and the importance of mindfulness and self-care.

They conclude with listener questions, providing insights into their personal philosophies on rest and exercise.

Takeaways

• Cold plunges can be energizing and invigorating.
• Staying committed to wellness routines is essential.
• Thanksgiving traditions can evolve over time.
• Navigating food choices during holidays can be challenging.
• It's important to communicate dietary needs to family.
• Mindfulness can help manage eating habits during gatherings.
• Self-care is crucial during busy holiday seasons.
• Having a plan can reduce anxiety around food.
• It's okay to enjoy holiday meals without guilt.
• Rest days should be based on individual needs.

Thanks for being here!

Make it a great week.

HAPPY THANKSGIVING <3

Wendy and Kirsten :)

In this conversation, Kirsten and Wendy explore various wellness practices, focusing on the importance of morning routines, the benefits of cold plunging, and the transformative power of gratitude.

They discuss how mindset affects training and the significance of accountability in achieving fitness goals.

The conversation also delves into heart rate training and its implications for longevity, emphasizing the need for personalized approaches to fitness and wellness.

Takeaways

• Cold plunging can be a mental challenge but is rewarding.
• Gratitude practices can shift your mindset positively.
• Training is optional; you have the choice to participate.
• Accountability partners can enhance your wellness journey.
• Mindset plays a crucial role in overcoming challenges.
• Expressing gratitude can improve relationships and mental health.
• Heart rate training is essential for understanding fitness levels.
• Personalized training approaches yield better results.
• You can find gratitude in everyday moments.
• Consistency in practice leads to long-term benefits.

Thanks for Being Here!

Make it a great week.

Wendy and Kirsten :)

In this conversation, Kirsten shares her transformative journey towards body positivity and self-acceptance at the age of 53. She reflects on her changing perspective regarding her body image, especially after experiencing weight fluctuations post-marathon. This discussion highlights the importance of embracing one's body and fostering a positive self-image, regardless of age.

Wendy and Kirsten also discuss the events in their lives that are important and how they manage their day to day activities with confidence and positivity.

• Kirsten felt good about her body for the first time at 53.
• Weight fluctuations are common after long-distance events.
• Aging can bring a new perspective on self-image.
• Body positivity is crucial for mental health.
• Self-acceptance can lead to empowerment.
• Kirsten's journey reflects personal growth.
• Confidence can improve with age.
• It's important to challenge negative thoughts about body image.
• Embracing one's body can enhance overall well-being.
• Positive self-talk can transform how we view ourselves.

In this conversation, Kirsten and Wendy discuss personal wellness wins, share tips for building immunity, and emphasize the importance of nutrition, movement, and emotional well-being, especially during the holiday season.

They provide practical advice on how to maintain health and manage stress effectively.

Takeaways

• Kirsten has been battling laryngitis but still managed to run a 10-mile race.
• Wendy's wellness win was a relaxing family vacation despite the travel stress.
• Both hosts emphasize the importance of staying away from sick individuals to maintain health.
• Nutrition plays a crucial role in immune support, with a focus on fruits and vegetables.
• Supplements like vitamin C and protein shakes can enhance immunity.
• Quality sleep is essential for overall health and immune function.
• Regular movement and exercise can boost the immune system.
• Managing stress is vital for maintaining a healthy immune response.
• Saying no to overwhelming commitments can help reduce stress during the holidays.
• Planning ahead for the holidays can alleviate anxiety and improve enjoyment.

Thanks for being here!!!!

Make it a great week .

Kirsten and Wendy :) :) :)

In this conversation, Kirsten and Wendy explore the themes of wellness, the importance of flexibility in life, and the pursuit of progress over perfection.

They discuss personal experiences and insights on how chasing perfection can lead to disappointment and how embracing the journey can lead to greater peace and fulfillment.

The conversation also touches on the significance of mindset shifts, personal growth, and the lessons learned from setbacks, particularly in the context of athletic pursuits like Ironman races.

Takeaways

• Flexibility in life allows for meaningful connections.
• Prioritizing wellness means making choices that support freedom.
• Chasing perfection is often a futile endeavor.
• Progress is more important than perfection in wellness journeys.
• Letting go of negative habits can lead to personal growth.
• Enjoying the process is crucial for long-term success.
• Setbacks can provide valuable lessons in resilience.
• Mindset shifts are essential for embracing imperfection.
• Personal growth often comes from life experiences and challenges.
• Finding peace of mind is a key goal in life.

Sound Bites

Thanks for Being Here!

Make it a GREAT Week :)

Kirsten and Wendy <3

In this episode, Kirsten and Wendy discuss various aspects of wellness, training, and performance improvement for athletes.

They share personal wellness wins, delve into off-season training strategies, emphasize the importance of goal setting, and provide insights on improving swimming technique.

The conversation also highlights the significance of recovery and injury prevention in training regimens.

Takeaways

• Wendy's DEXA scan showed improved body composition despite the same weight.
• Off-season training should focus on strength and technique.
• Setting clear goals is crucial for effective training.
• Swimming technique can be improved through video analysis and coaching.
• Recovery exercises are essential for long-term performance.

Thanks for Being Here!

Make it a GREAT Week.

Wendy and Kirsten <3

In this conversation, Kirsten and Wendy explore various themes surrounding wellness, personal growth, and the importance of slowing down in life.

They discuss their personal wellness wins, the significance of living in the present, and how to navigate life's changes while maintaining a balanced approach to training and nutrition.

The conversation emphasizes the need for mindfulness, effective time management, and the benefits of embracing seasonal transitions in both life and athletic pursuits.

Takeaways

• Wellness wins reflect personal growth and achievements.
• Slowing down can enhance awareness and presence in life.
• Living in the moment helps in managing stress and anxiety.
• Off-season training is crucial for long-term athletic success.
• Mindfulness in nutrition can prevent emotional eating.
• Tracking time and activities can reveal areas for improvement.
• Embracing change is essential for personal development.
• Finding balance in training and life leads to better outcomes.
• Seasonal transitions can impact mood and motivation.
• Setting realistic goals helps in maintaining focus and direction.

Thank you for Being Here!

Make it a GREAT Week.

Wendy and Kirsten :) :) :)

In this conversation, Kirsten and Wendy discuss their personal wellness wins, emphasizing the importance of sleep and sleep hygiene in maintaining health and performance.

They explore various aspects of sleep hygiene, including the impact of caffeine, blue light exposure, and temperature control on sleep quality.

The conversation highlights the significance of sleep for recovery, mental health, and overall well-being, providing practical tips for listeners to improve their sleep habits.

Takeaways

• Kirsten's race was canceled, leading to unexpected wellness wins.
• Wendy's coaching success with an athlete qualifying for championships.
• Sleep is crucial for recovery and overall health.
• Sleep hygiene includes consistent sleep schedules and environment.
• Caffeine can disrupt deep sleep despite initial sleepiness.
• Limiting blue light exposure before bed is essential.
• Temperature control in the bedroom affects sleep quality.
• Regular exercise contributes to better sleep but should be timed appropriately.
• Naps should be limited to earlier in the day to avoid sleep disruption.
• Sleep impacts mental health, focus, and emotional stability.

Thanks for Being Here!Make it a Great Week.Kirsten and Wendy <3 <3 <3

In this conversation, Kirsten and Wendy discuss their personal updates, wellness wins, and the importance of sleep and nutrition in their lives.

They go into their specific meals they eat to fuel their training and lives as plant-based athletes, adding meals Kirsten makes for her vegan daughter and meals Wendy makes for her non-vegan husband.

The conversation also touches on their upcoming events and the challenges of balancing family and dietary choices, all while emphasizing the simplicity and enjoyment of vegan cooking.

Takeaways

• Kirsten is adjusting to a new coaching schedule.
• Wendy celebrates a coaching success with an athlete's Ironman finish.
• Sleep quality is crucial for recovery and performance.
• Setting and revisiting personal goals can reignite motivation.
• Daily nutrition is essential for training and recovery.
• Meal planning can accommodate different dietary needs.
• Simplicity in cooking can lead to healthier eating habits.
• Packing nutritious lunches for kids is important.
• Mental strength is developed through challenging experiences.
• Sharing experiences can inspire others to pursue their goals.

Thanks for Being Here!Make it a GREAT Week.Kirsten and Wendy ;) <3 V

In this conversation, Kirsten and Wendy discuss their personal wellness wins, including overcoming injuries and managing caffeine intake.

They delve into the complexities of multitasking, exploring its benefits and drawbacks, and share effective strategies for balancing multiple tasks. The discussion also highlights common multitasking fails and the importance of being present in various situations.

Listener questions are addressed, focusing on training and personal insights, culminating in a look ahead at their goals and excitement for upcoming events.

Takeaways

• Wendy's back pain has significantly improved, marking a wellness win.
• Kirsten is dealing with persistent tendonitis in her elbow.
• Both hosts emphasize the importance of managing caffeine intake for wellness.
• Multitasking can be beneficial but also detrimental depending on the context.
• It's crucial to prioritize tasks and be present in the moment.
• Listening to podcasts while doing easy workouts can be effective multitasking.
• Multitasking during high-intensity workouts can lead to poor performance.
• Personal connections should take precedence over multitasking during conversations.
• Effort is a key metric in training, more so than data from devices.
• Setting boundaries and prioritizing tasks can enhance productivity.

Thanks for Being Here!

Make it a Great Week.

Wendy and Kirsten <3 <3 <3

In this inspiring conversation, Kirsten and Wendy share their personal wellness wins, discuss the importance of adapting to new skills as we age, and delve into the value of race reports for personal growth and coaching.

They explore the challenges of caregiving and maintaining self-care, emphasizing the need for balance between ambition and recovery. The discussion also touches on navigating relationships in later life and the excitement of future goals, highlighting the significance of community and connection in sports and life.They finish with a Q&A session from their "Life Over 50" episode they shared last week.

Takeaways

• Wendy's wellness win was completing an Olympic distance race despite back pain.
• Kirsten emphasized the importance of adapting to new technology as we age.
• Race reports are valuable for personal reflection and sharing experiences with others.
• Sharing personal struggles in race reports can help others relate and learn.
• Wendy's experience with caregiving highlights the importance of self-care.
• Kirsten shared her approach to balancing ambition with recovery in training.
• Both hosts discussed the significance of having a strong 'why' in pursuing goals.
• Wendy's insights on mobility and joint care are crucial for aging athletes.
• Kirsten shared her excitement for upcoming events and personal goals.
• The conversation emphasized the importance of community and connection in sports.

Thanks for Being Here!

Make it a Great Week.

Wendy and Kirsten :)

In this engaging conversation, Kirsten and Wendy discuss their experiences with triathlons, personal growth, and the challenges of seasonal changes. They share their wellness wins, including overcoming injuries and achieving personal bests, while emphasizing the importance of recovery and maintenance in athletic training.

The duo also explores the impact of seasonal affective disorder and offers tips for embracing the fall season with a positive mindset. They highlight the significance of community engagement and setting future goals, ultimately encouraging listeners to find joy and delight in their lives.

Takeaways

• Wendy achieved a personal best in a 5K after recovering from an injury.
• Kirsten loves the grassroots feel of the Wildlife Loop triathlon.
• Elevation gain in races can significantly impact performance.
• Recovery and maintenance are crucial for athletes, especially after injuries.
• Seasonal changes can affect mental health; planning ahead is essential.
• Finding joy in small things can help combat seasonal affective disorder.
• Community challenges can foster engagement and motivation.
• Adapting to seasonal changes requires a positive mindset.
• Setting future goals can open up new possibilities for growth.
• Delight in life can come from simple joys and experiences.

Thanks for being here!

Make it a great week.

Wendy and Kirsten :)

In this conversation, Kirsten and Wendy discuss the journey of thriving after 50, sharing personal experiences and insights on physical changes, mindset shifts, and practical tips for maintaining health and wellness.

They emphasize the importance of community, resilience, and a positive outlook as they navigate the challenges of aging.

Takeaways

• Productivity is subjective and varies for each individual.
• Physical challenges can arise as we age, especially for women.
• Maintaining a positive mindset is crucial during setbacks.
• Aging is a unique experience for everyone, influenced by lifestyle and health.
• Community support plays a vital role in emotional well-being.
• Functional training is essential for maintaining mobility and strength.
• Investing in recovery is as important as training itself.
• Sleep hygiene is critical for overall health, especially as we age.
• It's never too late to start something new or pursue goals.
• Gratitude and service can enhance emotional wellness.

Thanks for Being Here!

Make it a Great Week.

Wendy and Kirsten <3

In this conversation, Kirsten and Wendy explore themes of balance, grace, and the importance of functional training in daily life.

They discuss personal wellness wins, the significance of reading for connection, and the maturity gained through athletic experiences.

The conversation emphasizes emotional wellness, the need for agility in daily activities, and the value of expanding comfort zones.

They conclude with reflections on gratitude, flexibility, and the importance of creating functional habits that enhance overall well-being.

Takeaways

• Give yourself grace; there's no such thing as too much grace.
• Reading can connect us with others and enhance our lives.
• Wellness wins can come from personal achievements and reflections.
• Functional training helps with daily activities and overall fitness.
• Strength training should focus on movements that translate to real life.
• Maturity in athletics comes from experience and balance in training.
• Emotional wellness is about setting boundaries and managing reactions.
• Agility is important for daily life and can be practiced easily.
• Expanding your comfort zone can lead to growth in all areas of life.
• Practicing gratitude and flexibility can improve overall well-being.

Thank you for being HERE!

Make it a GREAT week :)

Wendy and Kirsten <3