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Picking the perfect ultra race can feel overwhelming, especially if it’s your first one. In this episode, we’re breaking down the key factors you need to consider so you can find a race that fits your goals, schedule, and lifestyle like a well-worn trail shoe.
From how much time you’ll need to train (hint: at least 20 weeks) to considering the race location, course type, and level of support, we cover it all. We’ll also chat about the environment—think weather, terrain, and even wildlife—and how these can impact your race day.
Plus, we’ll dive into race formats (distance-based vs. time-based) and why it’s worth thinking about your post-race plans before you even hit the starting line.This episode is packed with tips, examples, and the kind of practical advice that will help you avoid signing up for a race you’re not quite ready for—or one that involves a travel nightmare.
Tune in, take notes, and get ready to choose your next adventure with confidence.Whether you’re dreaming of your first 50K or planning your next big challenge, this episode has you covered!
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Visualization isn’t just for elite athletes or woo-woo yogis. It’s a practical, game-changing tool that every ultra runner should have in their arsenal. In this episode, we’re diving into why visualization matters, how it works, and most importantly how you can use it to boost your confidence and crush your first (or farthest) ultra.
Let’s be real: taking on an ultra is intimidating. It’s a big, scary goal that lives miles outside your comfort zone. Sure, your training plan is key, but what’s happening in your head matters just as much (maybe even more). That’s where visualization comes in.
I’ll walk you through four specific visualization exercises:
1. See yourself as the badass ultra runner you are becoming — because the identity shift is part of the process.
2. Picture yourself at the start line — calm, confident, and ready to roll (no pre-race freakouts allowed).
3. Prepare for tough spots on the course — so you’ll know exactly how to handle them.
4. Visualize your epic finish — because the journey’s end deserves more than a death march.
Visualization isn’t magic, but it is the missing link between training hard and believing hard. Your thoughts shape your feelings, and your feelings drive your actions. So let’s start thinking like the ultra runner you’re meant to be.
Tune in for a fun, no-fluff guide to making visualization work for you. By the end, you’ll know how to transform your mental game and go from “What was I thinking?” to “Hell yes, I’ve got this!”🔥 JOIN THE SHE RUNS ULTRAS COACHING MEMBERSHIP
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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It’s prime time for ultra planning! Whether you're researching races, mapping out your year, or tackling a personal SWOT analysis, this episode is packed with valuable advice to help you prepare for your first 50K (or your next one!).
I asked the She Runs Ultras crew: "What’s something you wish you knew before your first 50K?" Their answers were fantastic, and I’m sharing them here along with actionable tips to help you succeed.
Here’s what we cover:
1. Nutrition: Learn why “eat early, often, and in small doses” is key, and start experimenting with your fueling strategy now.
2. Foot Care: Your feet carry you to the finish line—get tips on proper shoes, socks, and blister prevention.
3. Chafing: A little preparation goes a long way to avoid discomfort on race day.
4. Running in the Dark: Overcome fears and find the right lighting setup to feel confident during night runs.
5. Falling is Normal: Embrace it, get back up, and keep going!
Plus, a sneak peek at upcoming episodes on managing the post-race “dip” and navigating recovery.
Links Mentioned:
- Episodes 101 & 153: Nutrition with Julie Shobe
- Episode 39: Shoe Fit Tips with Ted McGreer
- Episode 227: Foot Care Basics
- Episode 107: Tips for Running at Night
Got questions or topics you’d like covered?
DM me on Instagram/Facebook @SheRunsUltras or email me at [email protected].
🎙️ Listen now and get ready to crush your goals!🔥 JOIN THE SHE RUNS ULTRAS COACHING MEMBERSHIP
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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Welcome to the first episode of 2025! Whether you're a longtime listener or joining us for the first time, this episode is designed to set you up for success as you tackle the new year. If running your first 50k is your goal, this is your ultimate guide to getting started.
In This Episode:
Picking Your Race: Why commitment is key and how to avoid the “wait and see” trap.Creating Your Annual Training Plan: A step-by-step breakdown to map your journey, including key episodes to revisit:Ep. 245: Annual training plan deep dive.Ep. 163: The 7,4,3,1 training recipe.SWOT Analysis: Evaluate your strengths, weaknesses, opportunities, and threats to maximize your training.Starting Small: The power of tiny, consistent changes that build momentum.Focusing on Fundamentals: Why the basics—walking, running, strength, mobility, and recovery—are non-negotiable.The Countdown Mindset: Keep your race goal in focus by breaking down the time you have left.Mental Attitude: How your mindset shapes your journey and strategies for keeping it positive and forward-focused.🔥 JOIN THE SHE RUNS ULTRAS COACHING MEMBERSHIP
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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🎉 *Final Episode of 2024 + 4-Year Podcast Anniversary!* 🎉
Thank you for being part of the *She Runs Ultras* community! As we wrap up the year, I’m excited to take you on even more amazing ultra adventures in 2025.
👉 Reminder: The 30-Day Shakedown Challenge starts Monday, December 30th!
Join us to build a consistent daily mobility habit, improve performance, and prevent injuries.
What’s in This Episode:
1. SWOT Analysis
- How to review your 2024 performance with clarity and purpose.
- Pro tips for a drama-free analysis:
- Do it when rested, fed, and calm.
- Evaluate yourself like a peer.
- Focus on facts, not feelings.
- Steps to simplify and tie your analysis into actionable goals for 2025.
2. 3 Critical Things to Remember for 2025 Ultra Training
- It’s going to take longer than you think.
- It’s going to be harder than you think.
- Whatever you’re doing today is for the *you* 90 days from now.
💡 Start with small actions today, whether it’s shakedowns, scheduling, or walking, to set yourself up for success down the road.
Let’s Connect!
- Follow me on Instagram or Facebook: @SheRunsUltras
- Join our private FB group: Run Your First 50K
💬 Got 2025 ultra adventures planned? I’d love to hear about them!
🎧 Thanks for an incredible 2024—let’s make 2025 even better!
Enjoy this beat and see you soon! 🎶 For the final episode of 2024, let's talk about the value of a SWOT analysis and the 3 critical things to keep in mind when prepping for 2025.🔥 JOIN THE SHE RUNS ULTRAS COACHING MEMBERSHIP
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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In this episode, we’re breaking down the difference between speed and effort—and why focusing on effort can be a game-changer for trail and ultra runners. If you’ve ever stressed about race cutoffs or felt stuck trying to “get faster,” this one’s for you.
We’ll talk about why traditional road running concepts like pace don’t translate well to trails and introduce the RPE scale (Rate of Perceived Exertion) as a smarter way to train. Learn how effort-based workouts can help you improve endurance, delay fatigue, and finish your races stronger—without constantly staring at your watch.
Whether you’re new to ultras or just looking for fresh training strategies, this episode will help you rethink your approach to speed and build confidence on the trails.🔥 JOIN THE SHE RUNS ULTRAS COACHING MEMBERSHIP
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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This is part 2 of the 12 quotes of Christmas, 7 through 12. These are quotes from books that I have read over the last couple of years that have resonated with me. Enjoy!
🔥 JOIN THE SHE RUNS ULTRAS COACHING MEMBERSHIP
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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Welcome to Episode 250 of the show! 🎉 This milestone episode is designed to help you get into both the holiday spirit and the spirit of 2025 training with a special theme: The 12 Quotes of Christmas
Over the next two episodes, I'll share 12 of my favorite quotes that have inspired me during tough training moments. This week, we’re diving into the first six quotes, and next Friday, I’ll reveal the rest!
Enjoy!🔥 JOIN THE SHE RUNS ULTRAS COACHING MEMBERSHIP
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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In this deeply personal episode, I’m opening up about my journey with weight, body image, and strength. I’ve recently started tracking my weight again, something I haven’t done in years.
What I’ve discovered? I’m the heaviest I’ve ever been, but I also feel the most capable and resilient. From high school insecurities to embracing a body that’s run 200 miles, I share how my perspective has shifted and why my 2025 motto is Resilient AF.
👉🏻 Click here to snag a spot in the ANNUAL TRAINING PLAN WORKSHOP🔥 JOIN THE SHE RUNS ULTRAS COACHING MEMBERSHIP
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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In this episode, we’re tackling a common challenge: feeling stuck in confusion about your training and racing goals. If you’re letting indecision slow you down, this is your wake-up call!
Plan Your Year: Outline your races, prioritize them, and map out weekly training objectives.Think Big Picture: Avoid week-to-week planning—focus on long-term goals.Get Clarity: A detailed plan answers key questions like mileage, training focus, and priorities.Balance Training with Life: Account for work, family, and other commitments to avoid burnout.Don’t Skip the Process: Big goals, like your first 50K, demand a solid plan for success.
Key Takeaways:👉🏻 SNAG A SPOT IN MY ANNUAL TRAINING PLAN WORKSHOP ON 12/5/24 AT 7PM ET.
🔥 JOIN THE SHE RUNS ULTRAS COACHING MEMBERSHIP
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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In Episode 247, we’re diving into the essentials of building a solid running base as you prepare for your 2025 race calendar. After planning and mapping out the races and training season, it’s time to focus on creating a strong foundation for the months ahead. Base building is a dedicated phase, typically taking 12-16 weeks, where you work on establishing endurance, consistency, and low-intensity stamina. This period is separate from your official race training plan and serves as the groundwork, helping you gradually prepare for the higher-intensity weeks to come.
We'll answer the question, "How long does it take to build a base?" and provide guidance on structuring your base phase, including how to set your weekly run schedule, select your workout types, and gradually increase mileage. You’ll hear why a consistent routine and patient ramp-up are key to building a strong base, and we’ll touch on the benefits of integrating strength and mobility work. Plus, stay tuned for details on our upcoming training plan workshop, where you can refine your approach and ensure your 2025 season gets off to the right start!
🔥 JOIN THE SHE RUNS ULTRAS COACHING MEMBERSHIP
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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I recently visited a family member in the hospital and it brought up a bunch of stuff for me around why running and self care are so important...and I want to share those thoughts with you here! I also want you to ask yourself a very important question when you're planning your 2025 training.
🔥 JOIN THE SHE RUNS ULTRAS COACHING MEMBERSHIP
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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In this episode, we’re diving into the best strategies to plan your 2025 training and racing season before the holiday rush. I’ll guide you through a step-by-step process to map out races, set key dates, and organize your year in a simple spreadsheet. Whether you’re still undecided about which races to tackle or you’re ready to commit to an A-race, this episode will help you lock in a realistic timeline and avoid starting the year feeling behind. Grab a pen, open a note, or bookmark this episode to create a solid training plan that keeps you on track and focused!
🔥 JOIN THE SHE RUNS ULTRAS COACHING MEMBERSHIP
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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I just got back from a 2.5 week cross country road trip to Moab. One of the reasons that we went was so that I could volunteer at the Moab 240. I've got lots of experiences to share with you, plus some tips & tricks for anyone that would like to volunteer at a race like this!
🔥 JOIN THE SHE RUNS ULTRAS COACHING MEMBERSHIP
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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Sometimes it's a slippery slope from 50k to 100 miles. That is definitely true of my guest today, S'te Elmore. If that name sounds familiar to you, that's because she was just on the podcast (episode 235.) I would highly recommend that if you haven't listened to that yet, that you go back and do it before you hit play on this episode. (There's lots of background information there!)
🔥 JOIN THE SHE RUNS ULTRAS COACHING MEMBERSHIP
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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Raise your hand if you have an injury that just won't go away. In this episode, I'm sharing my past and current injury status and some of the strategies that I've used to overcome the physical, mental, and emotional components of getting injured and rehabbing your way back.
🔥 JOIN THE SHE RUNS ULTRAS COACHING MEMBERSHIP
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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If you're on the fence about doing a 50k, this episode is for you! Listen in as I chat with my client Chelsea about her recent 50k finish at the Marquette 50k. She went from being someone who had to work really hard to be "sporty" to finishing her first 50k on one of the toughest, most challenging courses in the US.
👉🏻Click here to follow Bromley Books on Instagram
👉🏻Click here to check out their website🔥 JOIN THE SHE RUNS ULTRAS COACHING MEMBERSHIP
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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Have you ever wondered what it's like to run across an entire country? Well Diana Hall is back to tell us about her 10 day adventure running 209 miles across Iceland. Make sure you listen to Episode 219 BEFORE this so that you have all the background information. Enjoy!
👉🏻Click here to follow Diana on Instagram & see pictures from her adventure🔥 JOIN THE SHE RUNS ULTRAS COACHING MEMBERSHIP
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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Have you ever had an ultra freak out? You looked at your training and thought: "There's no way..." I got an email from a listener a while back who was concerned about her ability to complete a 50k when (at the time she emailed me) couldn't run more than 5 miles at a time. Here's what I told her:
🔥 JOIN THE SHE RUNS ULTRAS COACHING MEMBERSHIP
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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Last weekend I did a trail Ragnar event with a few friends of the podcast. We entered as a 4 person ultra team (obviously) and this episode is a recap of the shenanigans that ensued! Hope you enjoy!
🔥 JOIN THE SHE RUNS ULTRAS COACHING MEMBERSHIP
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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