Episoder
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Summary
In this episode of the Mindset in Motion series, Kayla Bowker discusses the importance of self-talk and the inner voice in shaping our mindset, particularly in the context of triathlon and endurance sports. She emphasizes the need to recognize and reframe negative self-talk, offering actionable steps to cultivate a more positive and productive inner dialogue. Through mindfulness and self-compassion, athletes can enhance their performance and overall well-being.
3 Steps to Reframing Your Inner Critic
1. Recognize and Name
2. Challenge and Dispute
3. Reframe
Takeaways
- Changing your self-talk can change your life.
- Your inner voice narrates your experiences and shapes your beliefs.
- Negative self-talk often stems from a desire to protect yourself.
- Recognizing your inner critic is the first step to change.
- Reframing negative thoughts into productive ones is essential.
- Gratitude journaling can help build self-trust.
- Setting intentions can ground your focus during training.
- Practice is key to mastering mindfulness and mental performance.
- You have control over your inner dialogue.
- Self-kindness strengthens your mindset and performance.
Are you ready to revolutionize your mindset and achieve unprecedented success? My goal is for you to GET OUT of your head, let go of the “SHIT” that is blocking you, let go of the road blocks you keep telling yourself, and grow to become the best version of yourself and find a passion, faith, and strength in yourself that maybe you didn’t even know you had!!!
https://www.whereyourfeettakeyou.com/mental-performance-coaching
Chapters
00:00 Introduction
10:45 The Impact of Negative Self-Talk
18:30 Practical Applications for Positive Self-Talk -
Hosts Kayla and Erin are back answering your questions and talking triathlon and life.
Some of the things we talk about in this episode:
- Flexibility in training can lead to a better performance and reduce burnout.
- how to remove the swim buoy in swimming
- What goggles work best in swimming
- How do we utilize caffeine in races
- Its ok to miss training sessions sometimes
- Our thoughts on the T100 contracts
- What you should do if you miss a training session
- women should be supported in balancing careers and motherhood.
Cheers!
Kayla and Erin
If you could please share the podcast on your socials or leave a review it would be most appreciated.
Chapters
00:00 Introduction to Triathlon Passion
02:55 Vacation Reflections and Fitness Concerns
06:04 The Importance of Flexibility in Training
09:03 Training Consistency and Overcoming Challenges
11:57 Navigating Pregnancy and Training
15:56 The Balance of Holiday Preparations and Training
20:02 Swimming Techniques: Ditching the Buoy
29:10 Choosing the Right Swim Goggles
31:28 Utilizing Caffeine in Races
38:39 Thoughts on T100 Contracts and Athlete Responsibilities
52:32 Managing Missed Training Sessions -
Manglende episoder?
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Welcome to a new mini series that is being tested out on the podcast - mini episodes all about mindset (mindfulness) in endurance sports / triathlon brought to you by mental performance and triathlon coach Kayla Bowker. If you like it please share with your friends and family!
Summary
In this episode, Kayla Bowker introduces a new series focused on mastering the mindset for triathletes and endurance athletes. The conversation emphasizes the importance of visualization as a powerful mental tool that can enhance performance by mentally rehearsing actions, scenarios, and outcomes. Kayla discusses techniques for effective visualization, including sensory-rich imagery and the significance of mental rehearsal in building confidence and preparing for challenges. The episode concludes with practical applications of visualization in training and racing, encouraging athletes to incorporate these strategies into their routines for improved performance.
Cheers!
Kayla
Takeaways
- Visualization is a powerful mental tool for athletes.
- Mental rehearsal can boost confidence and focus.
- Visualization helps prepare for unexpected challenges.
- Creating sensory-rich imagery enhances the effectiveness of visualization.
- Visualization is not just a mental exercise; it's a rehearsal for success.
- Athletes should visualize actions needed to achieve their goals.
- Mental rehearsal can help reduce pre-race nerves.
- Incorporating visualization into training can improve performance. -
In this solo episode, Kayla (professional triathlete and triathlon coach) shares an update on her pregnancy journey, discussing her current stage at over 20 weeks, managing symptoms like nausea and fatigue, and her training regimen as a triathlete. She reflects on motherhood, the dynamics of her growing family, and the challenges of returning to running postpartum. Kayla emphasizes the importance of listening to one's body during pregnancy and adjusting training intensity accordingly, while also addressing listener questions about running during and after pregnancy.
Cheers!
Kayla
Chapters
00:00 Pregnancy Journey Update
05:09 Managing Symptoms and Energy Levels
10:52 Training Adjustments During Pregnancy
19:45 Returning to Running Post-Pregnancy
25:31 Intensity and Pregnancy Training
33:58 Looking Ahead and Future Plans -
Fun episode recapping our takeaways on the Men's Ironman World Championships in Kona, HI. We talked about how we loved the content creation before hand but our hot take was that in order to make Nice World Championships elevate to the same energy we have to bring the same energy to it. We then go into sharing our own takeaways from the entire race in which we both came away with the reminder that the race is a three sport race not just a bike show. Next we answer your questions about equipment, how to wake up early on race day, and how we tap into our dedication and motivation.
Takeaways
- Experiences at T100 Lake Las Vegas provide valuable insights.
- Mental toughness is crucial in endurance sports.
- It's never too late to pursue your dreams.
- Work ethic is shaped by upbringing and experiences.
- Learning from mistakes is part of growth in sports.
- Triathlon is a journey of self-discovery and resilience.
Cheers!!
Kayla and Erin
Work with us!!! Need Coaching? We are taking on athletes right now! www.whereyourfeettakeyou.com
Chapters
00:00 Introduction to Triathlon Passion
06:01 Experiences at T100 Lake Las Vegas
12:06 Race Strategies and Mental Toughness
17:57 Analyzing the Men's Race Dynamics
24:09 Final Thoughts on Racing and Strategy
31:31 Dynamic Racing: The Thrill of Competition
36:43 The Unique Challenge of Kona: A Triathlete's Perspective
43:58 Nutrition and Supplements: Fueling Performance
51:54 Work Ethic and Personal Growth: Lessons from Life
01:00:57 Chasing Dreams: It's Never Too Late -
Erin shares her excitement about racing a 4k open water swim, while Kayla provides insights into her pregnancy journey and the challenges of balancing training and life. The duo dives into topics such as transition tips for triathletes, the pros and cons of using erg mode on Zwift, finding the right running shoe size, and strategies for dealing with cold weather races. They also explore how to find a competitive edge in racing and Erin's recovery journey after surgery. The episode concludes with predictions for the upcoming T100 race.
Cheers!
Kayla and Erin
Chapters
00:00 Introduction to the Podcast and Goals
03:03 Erin's Exciting Weekend Plans
06:01 Pike's Peak Adventure on a Gravel Bike
11:01 Kayla's Pregnancy Journey and Training Balance
14:59 Transition Practices and Improving Times
21:04 Erg Mode vs. Non-Erg Mode in Workouts
26:59 Finding the Right Fit in Running Shoes
30:42 Conquering Cold Races
38:42 Finding Your Competitive Edge
47:26 Navigating Recovery Challenges
59:28 Race Predictions and Excitement -
In this solo episode, Kayla Bowker shares her journey through pregnancy as a professional athlete, discussing the challenges and triumphs of balancing training, motherhood, and mental health. She provides updates on her training regimen, the impact of pregnancy on her body, and her preparations for welcoming baby number three. Kayla emphasizes the importance of self-care, motivation, and listening to one's body during both pregnancy and postpartum recovery, offering valuable insights for other athletes and mothers.
Cheers!
Kayla
Help support the podcast www.patreon.com/whereyourfeettakeyoupodcast
Chapters
00:00 Introduction to the Journey
01:00 Navigating Pregnancy as an Athlete
10:12 Training Updates and Challenges
15:27 Mental Health and Motivation
22:31 Preparing for Baby Number Three
25:18 Postpartum Recovery Insights -
We are back this week with a big recap on our thoughts about the Women's World Championships but first we discuss Erin's recent performance training and experience with a run specialist, Kayla's update on training while pregnant. The conversation also touches on the importance of mental resilience in sports, the pros and cons of fasted training, and the need for better coverage of women's triathlon events. With a mix of personal anecdotes and professional insights, this episode is a must-listen for triathlon enthusiasts and athletes alike.
Cheers!
Kayla and Erin
please help support the podcast www.patreon.com/whereyourfeettakeyoupodcast
Chapters
00:00 Introduction to Triathlon Passion
03:02 Erin's Running Journey and Performance Training
05:55 Training Challenges and Mental Exhaustion
08:59 Weather and Training Conditions in Arizona
12:04 Ironman World Championships Overview
14:58 Insights from the Ironman World Championships
18:00 Discussion on Women's Triathlon Coverage
20:55 Fasted Training: Pros and Cons
24:03 Final Thoughts and Wrap-Up -
In this episode of the Where If You Take You podcast, host Kayla Bowker interviews Christine Coppola, an accomplished open water swimmer who recently completed the Catalina Channel swim. Christine shares her journey from being a competitive swimmer to embracing the challenges of marathon swimming. The conversation delves into the intricacies of training, the mental resilience required for long-distance swims, and the importance of having a supportive crew. Christine also discusses her future goals, including her upcoming swim across the English Channel, and the valuable lessons she has learned about herself through her swimming experiences.
Cheers!
Kayla
Please help support the podcast www.patreon.com/whereyourfeettakeyoupodcastChapters
00:00 Introduction and Background of Christine Coppola
02:06 Rediscovering the Love for Open Water Swimming
06:31 Understanding Open Water Swimming, Marathon Swimming, and Channel Swims
09:19 Training and Preparation for Open Water Swims
15:36 The Challenges of Swimming at Night and in Cold Water
22:53 The Importance of Mental Preparation for Long Swims
28:08 Building a Supportive and Skilled Crew for Open Water Swims
31:00 Navigating the Waters: Challenges and Communication
42:46 Personal Growth and Overcoming Self-Doubt
44:22 Taking it Step by Step: Breaking Down the Swim
47:42 The Supportive Community of Open Water Swimming
51:10 Prioritizing Self-Care as a Mom and Athlete
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In this solo episode, Kayla Bowker shares her personal journey through pregnancy giving an update on having Hyperemesis Gravidarum and detailing the challenges she faces with Hyperemesis Gravidarum nausea, fatigue, and the impact on her training as a professional athlete. She discusses the emotional and physical toll of hyperemesis gravidarum, the importance of seeking support, and the balance between motherhood and athletic aspirations. Kayla reflects on the surprising difficulties of this pregnancy compared to her previous experiences and emphasizes the need for self-care and understanding during this challenging time.
Cheers!
Kayla
help support the podcast at www.patreon.com/whereyourfeettakeyoupodcast
Chapters
00:00 Introduction and Podcast Update
01:55 Pregnancy Journey: Weeks 1-14
10:57 Challenges of Pregnancy and Mental Health
16:14 Training with Kids: Balancing Life and Fitness
21:01 Surprising Aspects of This Pregnancy
29:20 Future Plans and Conclusion -
Welcome back to the show!!! Erin and Kayla talk about Erin's move to Colorado, how her training has been while settling in there, and then go into Kayla's race at Michigan 70.3 while 13 weeks pregnant. We go on a little bit of a rant about drafting, then head into our thoughts on the Women's Ironman World Championships Preview and end with some listeners questions regarding tri suits and open water swimming.
Cheers!
Kayla and Erin
PLEASE HELP SUPPORT THE PODCAST www.patreon.com/whereyourfeettakeyoupodcast
Chapters
00:00 Introduction and Personal Updates
02:59 Adjusting to New Environments
05:58 Triathlon Training Challenges
09:01 Kayla's Race Experience During Pregnancy
18:04 Race Dynamics and Drafting Issues
27:06 Emotional Reflections on Racing
30:02 Upcoming Ironman World Championships
39:58 Listener Questions and Answers -
This conversation is part of a series called 'Road to Ironman World Championships in Nice' where Kayla interviews and shares the stories of people who have qualified for the women's world championship in France. In this episode, Kayla chats with Rachel Goyette, who has qualified for the Ironman World Championships. They discuss Rachel's background, her experience working at previous world championships, and her excitement for participating in the upcoming race. They also talk the importance of women recognizing their accomplishments and deserving the best equipment. Rachel shares her training focus for the race and offers advice for balancing training, work, and family life. The conversation revolves around the excitement and positive vibes surrounding the women's race at the upcoming triathlon in Nice. They discuss the potential benefits of having separate race days for men and women, allowing women to have their own spotlight. They also touch on the challenges faced by women in balancing multiple roles, such as being a mom, a career woman, and an athlete. Overall, they emphasize the importance of women's empowerment and the need for more women to participate in endurance sports.
CHEERS!!
Kayla
Please help support the podcast and join the Patreon Community www.patreon.com/whereyourfeettakeyoupodcastChapters
00:00 Introduction and Getting to Know Rachel Goyette
03:34 Rachel's Experience Working at the Ironman World Championships
05:04 Disparity Between Men and Women in Triathlon
10:17 Balancing Training, Family, and Work
14:30 Training for the Challenges of the Nice Course
19:37 Letting Go of Perfection and Embracing Adaptability
24:43 Excitement for the Ironman World Championships
26:02 The Joyful Atmosphere of the Race in Nice, France
27:32 Exploring France and Enjoying the Local Food
32:49 The Importance of Women Having Their Own Race Day
37:00 Balancing Motherhood, Career, and Athletics
43:57 Empowering Women to Participate in Triathlon
48:30 Embracing Joy and Gratitude in Racing
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Welcome back to the Week 12 Pregnany Update! In this episode I talk a bit about how I have been feeling, go over some really high level aspects of how training has been going, talk about the fact that it is race week and how I feel about racing pregnant as a Professional. Lastly, I chat about how I chose a Midwife group vs. an OBGYN group.
Hope you enjoy!
Kayla
Send any questions you may have to my instagram at @kayla-bowker-4
Help support the podcast at www. patreon.com/whereyourfeettakeyoupodcast
Chapters
00:00 Introduction and Background
02:49 12 Weeks Pregnant: Challenges and Symptoms
08:01 Training and Racing While Pregnant
11:45 Preparing for a Race at 13 Weeks Pregnant
19:32 Choosing a Supportive Healthcare Provider
21:26 Managing Energy and Fatigue
24:12 Update on Training and Racing Plans
28:25 Empowering Yourself During Pregnancy -
Chelsea Wolfe, a former college swimmer and triathlete, shares her journey to the Ironman World Championships in Nice. She brings a lighthearted and fun atmosphere to the sport of triathlon. Chelsea discusses her training, including the challenges of training in the Arizona heat and the benefits of indoor training. She also talks about her experience at Ironman Texas and her excitement for the upcoming race in Nice. Chelsea reflects on her transition from swimming to triathlon and the mental strength she has developed through her training. In this conversation, Chelsea Wolfe and Kayla discuss the challenges of training for triathlons, particularly on a treadmill, and how to balance training with a full-time job and travel. They also talk about the importance of representation and accessibility in triathlon, especially for women. Chelsea shares her tips for traveling with a bike and her excitement for the upcoming race in Nice.
Cheers!!!!
HELP SUPPORT THE PODCAST www.patreon.com/whereyourfeettakeyoupodcast -
Part one of my pregnancy series where I plan to share all aspects of pregnancy as a Professional Triathlete and mom of two toddler boys. This episode is a combination of week 7 update and week 8 update in which I was honestly feeling really pretty horrible so I apologize if it is a little down trodden sounding. It is raw and vulnerable which I believe very strongly we need to have more of in the pregnancy journey.
Thank you for following along!
Cheers!
Kayla
For more along this journey -- I will do specific episodes answering questions on my patreon page at www.patreon.com/whereyourfeettakeyoupodcast -
Becky McQuain shares her journey in triathlon and her experience qualifying for the Ironman Nice World Championships. She talks about her first Ironman race and the joy and excitement she felt crossing the finish line. Becky discusses her training for the championships, including ocean swimming and climbing practice. She expresses her excitement for the women's only event and the opportunity to be part of the first women's World Championships in Nice. Becky emphasizes the importance of rest, consistency, and setting realistic goals. She also discusses the value of gratitude and finding joy in the process. Becky opens up about dealing with a physical challenge and the power of sharing her struggles with others. She highlights the supportive triathlon community and the impact that age groupers have on inspiring others. Becky encourages athletes to remember their positive impact on the sport, regardless of their race day performance.
HELP SUPPORT THE PODCAST www.patreon.com/whereyourfeettakeyoupodcast
Chapters
00:00 Introduction and Background
02:52 Qualifying for the Ironman Nice World Championships
06:19 Becky's First Ironman Experience
09:35 Preparation for the Championships
13:03 Training for the Swim and Bike
15:39 Excitement for the Run and Loop Course
17:36 The Significance of the Women's Only Event
19:57 The First Women's World Championships in Nice
22:44 Nervousness about the Time Change
26:43 Finding Joy in the Training Process: Gratitude and Patience
31:49 The Power of Sharing Struggles: Support from the Triathlon Community
37:27 Inspiring Others: The Impact of Age Groupers in the Sport -
Welcome to the Road to Ironman World Championships 2025 Nice France Series. In this episode we sit down with Jennifer Vollmann to talk about how powerful it has been for her daughter to witness an all womens field, where she qualified, how training has been going, we dive into her experiences in Extreme Triathlon and how she balances training for standard triathlon with Extreme Triathlon.
Jennifer and Kayla discuss their excitement for the Ironman World Championships and the unique experience it offers. They talk about the camaraderie among triathletes and the joy of being surrounded by like-minded individuals. They also touch on the women's pro field and the unpredictability of the race. Jennifer shares her goals for the race and emphasizes the importance of mindset and perseverance in triathlon. They discuss the challenges and sacrifices women face in the sport and the need for more recognition and support. Jennifer provides her social media handles and website for those interested in following her journey.
Cheers!
Kayla
Please help support the podcast at www.patreon.com/whereyourfeettakeyoupodcast
Chapters
00:00 Introduction and Background
04:57 The Impact of Women's Races
06:44 The Challenging Bike Course in Nice
10:43 Balancing Extreme Triathlons and Traditional Triathlons
14:29 Preparing for Extreme Triathlons at High Altitudes
22:08 Pushing Personal Limits in Extreme Triathlons
24:46 The Excitement of the Ironman World Championships
27:49 Setting Personal Goals for the Race
29:50 The Potential for Unexpected Outcomes in the Women's Pro Field
32:27 The Importance of Women's Representation in Triathlon -
I won't spill the beans here in the description you'll have to listen to the episode for some REALLY BIG FUN NEWS!!!!!
We also answer your questions:
- What courses are best for PRs,
- Calf Sleeves,
- Peeing on the Bike
- Different body types in triathlon and how powerful it is that we are in a sport that has different body types
- Staying motivated towards really long term goals
Cheers!
Kayla and Erin
PLEASE HELP SUPPORT THE PODCAST www.patreon.com/whereyourfeettakeyoupodcast
Looking for a triathlon coach to help your goals? We are taking on athletes - www.whereyourfeettakeyou.com
Chapters
00:00 Introduction and Podcast Overview
00:30 Training and Life Updates: Mountain Biking, Gravel Riding, and Moving
08:26 Managing Stress and Illness: Prioritizing Self-Care
21:46 Exciting Announcement: Kayla's Pregnancy
22:01 Choosing the Right Bike Course for a PR
29:38 Improving Performance with Arrow Calf Sleeves
30:04 Aero Benefits and Use of Compression Sleeves and Calf Sleeves
36:26 Knowing When to Retire Cycling Shoes
41:07 The Challenge of Peeing on the Bike
46:37 Body Image in Triathlon: Power and Performance
53:23 Staying Focused on Long-Term Goals -
Coming soon the Road To Nice World Championships series. To include mini interviews and episodes with women who have qualified for the race. We will chat about how they qualified, what they are excited for, and more!!!
Episodes will start dropping in September! Stay tuned.
Help support the podcast www.patreon.com/whereyourfeettakeyoupodcast
Cheers Kayla -
Back with a huge list of questions this week!!! In this episode we cover the following:
-- Using a gravel bike for triathlon training
-- Supplement usage and how important it is to be an informed athlete
-- HR training
-- When your watch and treadmill don't match
-- importance of strength training.
To check on what supplements are legal use the resource www.usada.org.
Cheers! Kayla and Erin
SUPPORT THE PODCAST PLEASE!!!! www.patreon.com/whereyourfeettakeyoupodcast
Chapters
03:20 The Benefits of Gravel Riding
07:06 Breaking Barriers: Age in Sports
09:05 Exploring the Use of Supplements in Triathlon
23:14 Legal Supplements in Triathlon
35:05 Managing Discrepancies Between Watch and Treadmill Paces
37:44 Using Heart Rate Monitors for Recovery and Intensity
43:43 The Role of Strength Training in an Athlete's Training Program - Vis mere
