Episódios
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Cancer, Health, Attitude, Goals, Planning
Summary
On this episode, we are thrilled to talk with Carletta Cunningham. She is a previous Athena, Goddess, Ambassador, and all-around wonderful person. In March of 2013, Carletta was diagnosed with breast cancer and had a subsequent double mastectomy. She shares how the diagnosis changed her life, and how she has refused to let cancer define her. You will be inspired by Carlettaâs bravery, enthusiasm, and determination to make every day count.
Youâll discover:
How Carletta coped with cancer by setting big goals. Your power to make life as good as you want it to be. The importance of training and having someone believe in you. Carlettaâs motivation and enthusiasm for making the most of every day. How Carletta uses her âHope Holidayâ to keep going. Carlettaâs defining moment in her journey.Click to Tweet
You may not have it just like it was, but you can have it as good as you make it. @CunningCarletta Youâre not going to have all good days, but they are not going to all be bad. @CunningCarletta On this episode, discover how @CunningCarletta used her #cancer diagnosis to rediscover the joy of life make the most of every day.Interview Links & Other Resources
Follow Carletta on Twitter
Project Athena Foundation
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Fundraising, Relationships, Business, Communication, Adventure
Summary
Fundraising is a big and potentially stressful commitment when you are embarking on a Project Athena adventure. On this episode, youâll learn practical tips and strategies that can help anyone who is raising funds for a great cause. Weâll touch on a variety of topics such as email fundraising, business partnerships, answering listener questions, and much more.
Youâll discover:
Tips for creating an email campaign. How do divide your email contacts into three lists when you are creating an email fundraising campaign. Why you should follow up with people who have not yet donated. The value of knowing your audience and figuring out what motivates them to contribute. Why you should add a personal touch to your fundraising communication. The power of business partnerships, and how to start conversations with local businesses. Why you should use video clips in your fundraising communication. What happens when you donât raise the required funds before the event.Click to Tweet
On this episode, the Trail Angels share tips and strategies for successful #fundraising. When you are choosing #fundraisers, think about why you are doing this and what motivates you. A personal touch makes a huge difference in #fundraising.Interview Links & Other Resources
Project Athena Adventure Resources
Project Athena Foundation
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Health, Food, Lifestyle, Intermittent Fasting, Weight Loss
Summary
Today there are lots of conversations around the topic of intermittent fasting. But what is it? Should you do it? What are the benefits? On this episode, we dive into the topic of intermittent fasting as part of a larger conversation on weight loss and healthy living. Youâll come away with practical tips and suggestions to help you reframe the topic of weight loss and pursue a healthy, successful lifestyle.
Youâll discover:
The moment that prompted Vanessa to begin helping people pursue better nutrition. Some of the major problems related to weight loss today. The importance of understanding how the body works with food at a basic level. Why you shouldnât be fixated on weight loss alone. What intermittent fasting means. The mathematical equation for weight loss. Why tracking muscle mass and body fat is one of the best ways to lose weight. The power of doing your own research about how the body works. Suggestions for living a healthy life, reframing your thoughts about yourself, and what foods to eat. Vanessaâs âFive Aliveâ list. Amanda and Vanessaâs tips for living a healthy life.Click to Tweet
Make smarter, reasonable #choices around how you feel and how your body works. #health On this episode, discover the power of the question, âHow important is this #goal to you?â Make it less about the scale and more about your #health.
Interview Links & Other ResourcesProject Athena Foundation
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Training, Adventure, Athletes, Health, Workouts
Summary
On this episode, we discuss two important tools that PA adventure participants use. The first is Training Peaks, an online and mobile training platform for endurance athletes. The second is our PA Adventure Training Guide. Youâll discover why we use these tools and the best practices for getting the most out of them. Whether you have been on a past PA adventure or will be joining us this year or in the future, these tools and tips will help you be more successful.
Youâll discover:
An overview of the Training Peaks platform and its features. How PA adventure participants use Training Peaks. An overview of the Adventure Training Guide, where to find it, and how to use it. Defining moments that have shaped Amanda and Vanessa.Click to Tweet
What is Training Peaks, and how does Project Athena use it? Find out on this episode. #training If youâre looking for great #tools for your next #adventure, tune in to this weekâs episode. The more you are educated about what and why you are doing something, you are more invested in it. #training
Interview Links & Other ResourcesTrainingPeaks.com
Project Athena Adventure Resources
Project Athena Adventure Training Guide
Project Athena Foundation
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Wellness, Energy, Nutrition, Balance, Harmony
Summary
We are thrilled to bring you this interview with Laura Freix, a wellness enthusiast and friend of Project Athena. Through her company called I Embrace Wellness, she helps people heal, thrive, and nourish their souls. Youâll learn all about the importance of wellness, its link to Chinese medicine, and much more.
Youâll discover:
Lauraâs background and how she became involved in wellness. The importance of relationships and energy to your overall wellness. Why your stomach doesnât like cold food. The importance of being in harmony with nature. How your relationships have a major impact on your health. The health benefits of Chinese medicine. How to shift your paradigm to focus on what is right and what is ready to shift inside you. Lauraâs advice for reframing your worthiness. Lauraâs defining moment in making steps towards taking care of herself and helping others.Click to Tweet
Expand your view of what is #possible. @EmbraceWellness #wellness On this episode, @EmbraceWellness shows you how to pursue harmony and balance in your relationships. #health As you learn to #love different parts of yourself, it gets reflected back out as love of others. @EmbraceWellness
Interview Links & Other Resources
IEmbraceWellness.comConnect with Laura on Facebook
Follow Laura on Twitter
Project Athena Foundation
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Adventure, Motivation, Fear, Climbing, Challenges
Summary
On this episode we talk with two friends of Project Athena, Wendy and Mike Cohen. Wendy is a past participant of Project Athenaâs Grand Canyon adventure, and her experience there resulted in an even tougher adventure for her and Mike. Wendy wanted to climb Mount Kilimanjaro, and in our conversation the Cohens describe how they trained for and completed this difficult journey. Their story will inspire you to take on bigger challenges, learn from your mistakes, and implement the lessons you have learned.
Youâll discover:
How Wendy became interested in the Grand Canyon adventure, and why it was the most challenging, rewarding, and humbling experience she had up to that point. The importance of learning to accept help. How Wendyâs positive experience with Project Athena impacted Mike. How the Grand Canyon adventure motivated Wendy to reach for bigger goals. Wendy and Mikeâs story of planning and completing their climb of Mount Kilimanjaro. The value of practicing with your gear. The most important lessons Wendy and Mike learned through the training process. Mike and Wendyâs defining moment on their journey.Click to Tweet
On this episode, Mike and Wendy Cohen describe how they trained for and completed a climb of Mount #Kilimanjaro. #training Sometimes the biggest gift you can give to someone is accepting their #help. How did the Project Athena Grand Canyon adventure motivate Wendy Cohen to reach for bigger goals? Find out on this episode.
Interview Links & Other ResourcesProject Athena Foundation
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Fitness, Eating Disorders, Coaching, Confidence, Running
Summary
We are thrilled to bring you this interview with Trish Blackwell. Trish is a personal trainer, confidence coach, author, and founder of the College of Confidence. She shares her story of overcoming self-criticism, perfectionism, eating disorders, and even a physical attack. Trishâs journey of moving forward with confidence will inspire you to face and overcome challenges in your own life as well.
Youâll discover:
How Trish struggled with perfectionism and eating disorders during her time as a competitive swimmer. Her story of being attacked, strangled, and subsequently fearing for her life. How running helped Trish discover her strength. How to find the confidence to move forward. Why you should view pain as an opportunity. The importance of crediting yourself for the hard things you do. How to find gratitude, beauty, and joy in today. How Trish helps entrepreneurs, authors, bloggers, and others in their businesses. Trishâs defining moment.Click to Tweet
Reframe your life and #mindset in a different way so you see the #strength you have always had within you. @trainertrish On this episode, @trainertrish shares how to find the #confidence to move forward in your life. Are you going to let #pain define you and keep you stuck, or refine you and help you grow? @trainertrish #confidence
Interview Links & Other Resources
TrishBlackwell.com
The Confidence Podcast
The College of Confidence
Connect with Trish on Facebook
Follow Trish on Twitter
Project Athena Foundation
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Swimming, Addiction, Struggle, Recovery, Hope
Summary
On this episode, we have the pleasure of speaking with Karlyn Pipes. Karlyn lives in Hawaii and is a Hall of Fame swimmer, inspirational speaker and author, and a world class swim coach. She shares her journey of alcoholism and how she finally found hope and recovery through the love of her Mom and the help of mentors and coaches. You will be inspired to pursue your passion and live your best life as you hear Karlynâs story.
Youâll discover:
Karlynâs background in swimming and some of her accomplishments. How she began her struggle with alcohol. How addiction takes hold of your brain and makes crazy things seem sane. The moment Karlyn began to have hope again. How Karlynâs Mom was a key part of her recovery. The power of coaches and mentors in her life. How Karlyn impacts peopleâs lives through her teaching. Her advice for those struggling with addiction.Click to Tweet
You canât run from your problems--they go with you. @karlynswim Youâre only as sick as your #secrets. The secrets we keep, keep us sick. @karlynswim Without #hope you have nothing, and with just a little bit of hope you have the entire world. @karlynswim
Interview Links & Other ResourcesKarlynPipes.com
The Do Over by Karlyn Pipes
Follow Karlyn on Twitter
Project Athena Foundation
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New Yearâs, Goals, Health, Achievement, Success
Summary
As we move into a New Year, goals and resolutions are on everyoneâs mind. Itâs easy to make goals more complicated than they need to be. On this episode, weâll share a simple 3-step system for smart goal setting that will help you be more successful. Whether your goal is to complete a 5K, eat healthier, check your phone less, or any other goal, youâll find many practical tips for making 2018 your best year yet.
Youâll discover:
The importance of being realistic with changes you want to make. Why you shouldnât increase a goal more than 10-15% each week. How to track your progress by using a simple 1-5 scale and writing down the measurement toward your progress. The importance of thinking about the big picture of your time before committing to a large goal. How to use the weekend to think through and prepare your meals for the coming week. The value of a â5 aliveâ list: 5 foods you always have on hand to eat.3 steps toward smart goal setting:
Be realistic and start where you are. Use some type of measurement tool that makes sense for you. Have the right tools on hand.Click to Tweet
Donât start where someone else is--start where YOU are. #goals #success Besides the scale, what can you do to measure your #success? #goals Every piece of what we choose to accomplish canât be easy or convenient. #goals #success
Interview Links & Other ResourcesTrainingPeaks.com
Project Athena Foundation
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Podcasting, Health, Fitness, Adventure, Teamwork
Summary
This episode marks the one-year anniversary of the Trail Angels podcast! Weâre celebrating this special occasion by looking back at the highlights from the past year and sharing lessons we have learned. Weâll also feature a special interview with our podcast producer, Rye Taylor, who has been such a key element in our success. Donât miss this episode full of highlights, memories, and a sneak peek of what we have in store for 2018.
Youâll discover:
Our favorite moments from this past year. Listener feedback on how the show has impacted them. A peek behind the curtain of our podcast production process. Lessons we have learned from our first year of podcasting. The importance of keeping things simple and getting started without knowing everything. Ryeâs perspective on our first year, how the show has personally impacted him, and his favorite episode. Whatâs in store for the podcast in 2018.Click to Tweet
At the end of the day we want every single person to be successful with their goal. If you continue to do the same thing and expect different results, thatâs insanity. On this episode, we celebrate highlights and share lessons learned from our first year of the Trail Angels podcast.
Interview Links & Other ResourcesProject Athena Foundation
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Yoga, Health, Stretching, Fitness, Journaling
Summary
Weâre thrilled to share our conversation with Marcia Reitter, certified yoga instructor. Youâll learn about Marciaâs background, the benefits and different types of yoga, how to get started, and much more! Marcia also shares the special connection she has with her daughter through yoga. Whatever your level of experience, youâll come away with practical tips to help you become healthier and more relaxed through this ancient practice.
Youâll discover:
Why Marcia began practicing yoga, and how she achieved her certification. How Marcia and her daughter work together to teach yoga to others. Marciaâs journey to Chartres Cathedral in France, and the unique connection it has to her labyrinth ministry. The benefits of journaling, and how Marcia helps her clients get started. The importance of discovering the right type of yoga for you. Things you should consider when started out in yoga. Marciaâs favorite yoga pose. An effective two-minute yoga exercise. Marciaâs advice for yoga beginners.Click to Tweet
Have you ever considered practicing #yoga? On this episode, learn how it can help you and steps to get started. What questions should you ask as a #yoga beginner? Our guest Marcia Reitter reveals the answer. On this episode, certified #yoga instructor Marcia Reitter shares a two-minute exercise that will help you stay #calm and #relaxed.
Interview Links & Other ResourcesProject Athena Foundation
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Trails, Running, Fitness, Injuries, Strength
Summary
When you think of running, do you envision pavement, sidewalks, or other flat surfaces? If so, youâll enjoy this episode featuring the benefits of trail running. Amanda and Vanessa share five reasons to get on the trails, which include: fewer injuries, improving your technique, mental breaks, breathing easier, and getting faster. Youâll be inspired to take some time away from the road and hit the trails.
Youâll discover:
Why Vanessa started running on trails. The benefits of trail running. The importance of using good judgment to avoid injuries on trails. How trail running improves your running technique. Exercises to help you warm up before a trail run. The mental benefits of trail running. Why itâs easier to breathe on the trails. How running on hills makes you stronger. The importance of good form, and good shoes, when running trails.Click to Tweet
On this episode, discover how #trail running helps improve your #technique. Running uphill is the most efficient form of #strength training for #runners. Donât fear the #hill--embrace it. #running #training
Interview Links & Other ResourcesProject Athena Foundation
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Workouts, Massage, Supplements, Nutrition, Stretching
Summary
On this episode, Amanda and Vanessa answer questions from current and past Project Athena participants. Topics include eating and workouts, stretching, active recovery, massage, supplements, and more. Youâll come away with practical tips for your workouts as well as your daily life.
Youâll discover:
Why you should to pay attention to how your body responds when you eat sugar. What to eat before, during, and after your workouts. The importance of practicing with items you will use on race day. Why you should think about food not just in terms of what you like, but what effect it has on your body. Mobility and stretching exercises for the hips and knees, and why you should stretch both sides of your body. How to approach active recovery. Why you should consider investing in massages. What supplements the Trail Angels use.Click to Tweet
What should you eat before, during, and after a #workout? The Trail Angels reveal the answers on this episode. On this episode, the Trail Angels answer questions about #workouts, #food, #stretching, and more. Part of #recovery is giving the body a chance to #recover.
Interview Links & Other ResourcesProject Athena Foundation
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Health, Inflammation, Hydration, Food, Movement
Summary
On this episode, Amanda and Vanessa have an in-depth discussion about managing chronic inflammation. You will learn what inflammation is, the importance of hydration, and practical tips for reducing inflammation. Youâll also discover how to reduce inflammation--and increase your overall health--through eating well and paying attention to your fiber intake.
Youâll discover:
The basic definition of inflammation. Why inflammation is not just about what you see--itâs also about what you feel. How hydration can help relieve a headache. Why you should bring your supplements along with your other medications when you visit a doctor. The #1 easiest thing you can do to reduce inflammation. The types of foods that will help reduce inflammation. The value of healthy fats in fighting inflammation. Why you must pay attention to the amount of fiber you eat. How to fight inflammation through movement, warming up your muscles, and using a foam roller. Why you should mix up your exercise routine.Click to Tweet
On this episode, the Trail Angels share practical tips for reducing #inflammation. #health If food can cause inflammation, #food can also help decrease it. #inflammation #health A healthy #diet is your weapon against disease.
Interview Links & Other ResourcesProject Athena Foundation
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Blindness, Adventure, Fitness, Training, Fear
Summary
On this episode, we are thrilled to talk with Sarah Harris, who recently completed the San Diego Cove to Harbor adventure with her daughter. We featured Sarah on episode #40 of the podcast, and today she returns to fill us in on her experience with the adventure. Youâll learn what it was like to complete the adventure as a blind person, Sarahâs unique training experience in her house, and how she completed the 16-week training plan. Sarahâs courage and determination will inspire and motivate you to face challenges and push yourself beyond your limits.
Youâll discover:
Sarahâs story of a car accident that left her blind. A summary of the Cove to Harbor adventure. What is was like for Sarah to experience the adventure with her daughter. They key that helped Sarah keep going when she wanted to quit. The logistics of completing an adventure as a blind person. How Sarah completed a 16-week training plan and walked 10.5 miles in her house. Why you shouldnât be afraid of what you donât know. Sarahâs encouragement to embrace something you havenât done.Click to Tweet
Never be afraid to push yourself beyond your limits. Whatever you are facing, there is still the opportunity to be healthy and well. If you want something bad enough, youâll figure out a way to get it done.
Interview Links & Other ResourcesProject Athena Foundation
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Health, Fitness, Journaling, Mindfulness, Gratitude
Summary
On this episode, Amanda and Vanessa walk through the Fit Happens Journal. This fun, daily gratitude journal will help keep your healthy lifestyle on track in creative and positive ways. The Trail Angels talk through the sections of a daily page in the journal and share their honest thoughts. Their conversation will show you how to use the journal and why it can impact your life in a positive way.
Youâll discover:
Why the Fit Happens journal has been so helpful to Vanessa. The six sections of the daily pages in the journal, and how they can help you stay mindful and grateful. A honest walkthrough of each section of a daily page in the journal.Click to Tweet
Donât strive to be perfect--life is a journey with its ups and downs. #health #perspective On this episode, learn how the Fit Happens journal can help you be healthier as the Trail Angels walk through a daily page. Looking for a tool to help you be more mindful, #healthy, and grateful? Listen as we share why we love the Fit Happens journal.
Interview Links & Other ResourcesFit Happens Journal
Project Athena Foundation
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Adventure, Photography, Ironman, Racing, Training
Summary
We are thrilled to bring you this interview with Kaori Funahashi, adventure photographer. Kaori brings a unique perspective to her photography work because she is a coach and racer herself. She shares her background in photography, how she decides what to shoot, and the challenges of shooting adventure races. Kaori also gives practical tips for making the most of your race day photos. This episode is packed with inspiration and insights that will take your life to the next level.
Youâll discover:
How Kaori developed her passion for photography. Kaoriâs favorite event she shot recently, and what she noticed about the Japanese team members. How Kaori decides what to shoot. The challenges of shooting adventures races. Tips for making the most of your race day photos. The story behind Kaoriâs upcoming Ironman triathlon, which is her first. Why accountability is a powerful factor in achieving your goals.Click to Tweet
The hard places to get to are typically where the best moments happen. @kaoriphoto On this episode, @kaoriphoto shares how to make the most of your race day #photos. #Accountability is a powerful factor in achieving your #goals. @kaoriphoto
Interview Links & Other ResourcesKaoriPhoto.com
Connect with Kaori on Facebook
Follow Kaori on Twitter
Follow Kaori on Instagram
Project Athena Foundation
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Vision-Impaired, Fitness, Workouts, Learning, Health
Summary
On this episode, we are thrilled to interview Mel Scott, a fitness coach for the vision-impaired. Mel shares her story of becoming a fitness instructor and how she developed an interest in helping her community become healthier. In just a few years, Mel went from creating her first resource to now having nearly twenty workouts available. You will amazed and inspired as Mel shares her passion for fitness and her unique approach to changing lives.
Youâll discover:
Why Mel has such a passion for fitness. The feedback she has gotten about the workouts. How Mel collaborates with certified fitness instructors to create the workouts. How becoming an auditory learner can grow your brain. Why Melâs guide dog Jingles is so special. How Mel is progressing on her forthcoming app. Melâs journey into podcasting and how her show is impacting lives. Her advice for someone chasing their passion.Click to Tweet
On this episode, discover how #fitness coach @bluespruce77 is helping the visual-impaired community get #fit. If you have an idea and a passion, just #start. @bluespruce77 If youâre perfect to start with, you donât have any place to grow. @bluespruce77
Interview Links & Other ResourcesBlindAlive.com
Eyes-Free Fitness PodcastFollow Mel on Twitter
Project Athena Foundation
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Injuries, Sports, Prevention, Health, Running
Summary
If you play sports or engage in other physical adventures, you know that injuries are bound to happen. But what can you do to reduce your risk of injury? On this episode, Amanda and Vanessa reveal practical tips for preventing injuries and staying healthy. Youâll learn about the importance of epsom salt, thumb rollers, soaking, icing, stretching, and so much more. Their conversation is filled with examples and best practices that will help you stay in better shape both on and off the trails ⊠and anywhere else you pursue adventure.
Youâll discover:
The #1 cause of injuries. How unsafe environments can contribute to injuries. Why itâs important to have a good bike fit. The value of keeping a self-awareness journal. Why you must learn restraint as an athlete. How soaking in epsom salt can help you recover. Why you shouldnât skip warming up and cooling down. The importance of having the appropriate gear. Several of our favorite stretches.Click to Tweet
#Training is so much more than putting the miles in. One of the best ways to prevent #injuries is to invest in yourself. On this episode, Amanda and Vanessa reveal strategies and examples for preventing #injuries and staying #healthy.
Interview Links & Other ResourcesProject Athena Foundation
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Confidence, Performance, Endurance Sports, Nutrition, Training
Summary
On this episode, we are thrilled to interview Marni Sumbal, a board-certified sports dietitian who specializes in fueling endurance athletes. Marni shares her story of becoming a dietitian and a treasure trove of tips for hydration, nutrition, and workouts. Youâll also hear why itâs important to maintain your confidence, and practical ways to do so. Marniâs wisdom isnât just for endurance athletes--itâs for everyone who wants to improve their performance and take their fitness to the next level.
Youâll discover:
Marniâs story of becoming a dietitian. Why it's important to stick with the basics of nutrition in endurance sports. Why Marni focuses on changing a personâs daily diet first. The importance of making quality nutrition choices. Marniâs criteria for nutrition products that she recommends. The biggest challenges for women involved in endurance sports. Tips for staying hydrated both throughout the day and during a workout. The performance fuels that she recommends. Why there is no such thing as a bad training session or a bad workout. Her advice for someone preparing for an race or adventure.
Click to Tweet
Stop the negative self-talk and focus on respecting, nourishing, and feeding your body. @Trimarnicoach Why does @Trimarnicoach always run with her #nutrition, no matter the #workout? Find out on this episode. The whole idea of training is to prepare yourself mentally, emotionally, physically, and nutritionally. @Trimarnicoach
Interview Links & Other ResourcesTriMarniCoach.com
Follow Marni on TwitterConnect with Marni on Facebook
Project Athena Foundation
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