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What if your body isn’t underperforming… it’s protecting you? We sit down with Renee McGregor, renowned sports and clinical dietitian, to unpack Relative Energy Deficiency in sport and why so many runners and active people feel flat, injured, or anxious despite training harder than ever. Renee explains how the body prioritizes movement when fuel is low and quietly turns down hormones, bone health, digestion, and immunity to keep you going—until it can’t. We walk through real-world signs to watch for, why weight often doesn’t change, and how stress from life and training compounds when recovery and nutrition timing fall short.

Together we trace the messy intersection of REDs, overtraining, and personality traits like perfectionism and control. Renee shares how assessment actually works—history, labs, behaviors—and why recovery takes time: often 18 months for the body and longer for the brain to fully recalibrate. We also address a frequent blind spot for women in their 40s and beyond: perimenopause symptoms can mimic REDs. When to consider HRT, when fueling and rest are the missing pieces, and how both can coexist. The goal is clarity, not fear, and a practical path back to stable energy, resilient bones, and consistent performance.

We challenge popular fasting trends with emerging research linking narrow eating windows to higher cardiovascular risk and explain how chronic cortisol undermines adaptation. You’ll leave with simple, athlete-proven strategies: eat before and after hard work, fuel long sessions, protect sleep, and replace rigid control with flexible choices. Share this with a training partner who needs to hear it. If the conversation helped, subscribe, leave a review, and tell us: what’s the first change you’ll make this week?

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Books by Renee McGregor:

Fuel for Thought

More Fuel You

Training Food

Orthorexia

Fast Fuel -Food for Triathlon Success

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Forget the anti-aging hype—let’s talk about getting strong enough to live the life you want. Coach and author Heike Yates joins us to unpack what midlife really means, why it isn’t a number, and how to trade comparison and guilt for confidence and capacity. We go deep on the mindset shifts that matter, the workouts that keep you independent, and the practical tools that help you reset without starting over.

Heike shares her powerful transition from high-mileage runner to fast hiker, swimmer, and cyclist after chronic knee pain. You’ll hear how she honored the grief of losing a former identity, then built a new one anchored in curiosity and function. We talk real midlife training: strength work as a non-negotiable, protein as a daily priority, and the surprising role your upper body and core play in running efficiency and posture. If you’ve been told to avoid heavy weights or fear “bulking,” this conversation will change your mind.

We also tackle the quiet saboteurs: people-pleasing, overwork, and the guilt that steals your training time. Heike’s take is crisp—time for yourself is essential, boundaries protect your health, and “no” is a complete sentence. You’ll learn how to choose the smallest next step, spot the right metric for progress, and design a routine that adapts to your season of life. From a 99-year-old client building balance to an 80-year-old reclaiming autonomy, the stories here prove it’s never too late to get stronger and feel like yourself.

If you’re ready to ditch the myths and build a body—and mindset—that lasts, press play. Then subscribe, share this with a friend who needs it, and leave a quick review to help others find the show. Your next chapter starts with one small step.

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What if your training plan wasn’t just about miles, but the mindset that keeps you steady when life tilts? Jamee joins us to share how running became the backbone of nine years of sobriety, a pressure valve for anxiety, and the bridge back to endurance after three kids. From a fearless first half marathon run too fast and unfueled to a deliberate, coached build for Chicago, her story shows how structure, community, and small daily choices add up to big change.

We dig into the nuts and bolts of marathon prep: rebuilding a base after pregnancies, time-boxing workouts around a full-time job, and discovering that speed work can coexist with long, easy days that train patience. Jamee breaks down the fueling strategy that saved her late in the race—timed gels, simple carbs, and a no-drama approach that kept her head clear. She also talks candidly about the mental side: missing family at mile 19, walking the inclines to reset heart rate, and the roar of Chicago’s neighborhoods that makes headphones optional.

Beyond the splits, there’s the power of a run crew. Saturday long runs turned into a lifeline, replacing late nights with early laughs, stories, and accountability. We talk post-race blues, processing grief, and the simple truth that movement is medicine. Jamee’s eyeing a sprint tri and a 70.3, weighing another Chicago start with the wisdom of experience, and proving that goals can be both a compass and a comfort. If you’re chasing your first 5K, rebuilding after a break, or aiming for a marathon PR, you’ll find practical, compassionate guidance here—plus a reminder that the best plan is the one you can live with.

If this conversation sparked something, follow the show, leave a review, and share it with a friend who needs a nudge. Want to tell your story? Email Carla@Coffeycrewcoaching.com and let’s get you on the mic.

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You can reach out to us at:

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email: Carla@coffeycrewcoaching.com
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What if one friend’s “we could train” turned into a new life, a new community, and a marathon that needs a passport? Kathy joins us to share how a reluctant walker became a purpose-led runner who lost over 100 pounds, found her pace in the back-of-the-pack party, and discovered a mission bigger than finish times: raising funds so people with cancer can pay their bills through Gardner’s House.

We trace Kathy’s health reboot after thyroid and parathyroid surgery, the Facebook challenges that built real strength one squat and push-up at a time, and the moment a local half marathon connected her miles to a cause. She breaks down the practical wins that changed everything—proper shoe fittings, toe-sock fixes for stubborn blisters, consistent rehab with dry needling and e-stim, and the fueling tweaks that turned a bonk-prone runner into someone who finishes strong and smiles through mile 20.

Then we dive into the Detroit International Marathon route: sunrise over the Ambassador Bridge, a tour of Windsor, and the loud, humid “underwater mile” back through the tunnel. Kathy’s training is laced with community—sponsor-a-mile fundraising, names on her shirt for loved ones, and the Run 169 Society’s quirky joy with elusive towns, pop-up races, and multi-generational inspiration. Her core message is simple and sticky: aim for 1% better every day, and let small, consistent actions compound into something you’re proud of.

If you need a nudge to start, a reminder to keep going, or a reason bigger than yourself to lace up, this conversation is for you. Listen, share it with someone who needs the push, and tell us: what’s your next bold mile? Subscribe, leave a review, and pass this episode to a friend who could use a hand at their back.

You can reach out to us at:

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email: Carla@coffeycrewcoaching.com
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What happens when a violinist with zero athletic experience decides to see if she can run a single mile? For Ashley Raines, it sparked a transformation that defied all expectations—including her own.

Ashley joins us to share her captivating journey from complete non-athlete to endurance sports competitor. Just a few years ago, she was the person who joked, "If you see me running, someone's chasing me." Today, she's completed multiple marathons across the country, tackled half and full Ironman competitions, and even finished ultraruns—all starting in her late thirties.

Her story isn't just inspiring; it's packed with hard-earned wisdom. Ashley candidly shares her early swimming struggles (she couldn't make it across a 25-yard pool without gasping for air), her first triathlon experience (swimming from safety kayak to safety kayak while volunteers cheered her on), and the brutal 97-degree Ironman where she made the cutoff by just 56 seconds.

We dive deep into the lessons she's learned along the way: the importance of proper nutrition and hydration (after severe dehydration nearly ended races), how strength training helped her shave 40 minutes off her marathon time in a single year, and why the limiting phrase "I could never" needs to be banished from our vocabulary.

As co-host of the Everyday Ironman podcast, Ashley brings a refreshing perspective on endurance sports for regular people balancing training with careers and family responsibilities. Her message resonates whether you're contemplating your first 5K or your fiftieth marathon: we often place arbitrary limits on our capabilities that deserve to be questioned and tested.

Ready to challenge what you think is possible? Listen now, and perhaps you'll find yourself asking the same question that changed everything for Ashley: "I wonder if I could?"

Listen to Ashley's podcast here:

https://open.spotify.com/episode/2SIXh4SuCUGmzPjVrE6DCD?si=CnjrPHGfTMWAgjolgJAZ0w

You can reach out to us at:

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email: Carla@coffeycrewcoaching.com
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What happens when you decide to take up running at 50 years old? Patricia Gonzalez never thought she'd live long enough to see her half-century birthday, but when she did, she made a remarkable decision that would transform her relationship with her body and herself.

Against the backdrop of a divorce and having recently quit smoking, Patricia laced up her running shoes for the first time. "I wanted to be able to test my body and make it my friend," she shares with refreshing candor. What began with tentative miles along San Francisco's Embarcadero blossomed into a passionate pursuit that would eventually lead her to marathon finish lines.

The conversation explores how finding a supportive running community accelerated Patricia's growth as a runner. "Who else are you going to talk to endlessly about running shoes or running belts and hydration?" she laughs, capturing the unique camaraderie that develops among runners. Her methodical approach to training—posting plans and checking off completed runs—showcases how structure can build confidence in new runners.

Patricia's story resonates particularly with late-starters and those using physical activity in recovery. As someone in long-term recovery from alcoholism and addiction, she describes how running helped transform her perception of her body from "something that was shameful" to a trusted ally. This profound shift illustrates how movement can heal more than muscles.

From the nervous energy of race morning corrals to the thrill of seeing elite runners on out-and-back courses, Patricia captures the small joys that keep runners coming back. Her honesty about the mental challenges—"I used to tell myself I'm only going to run if I feel good"—provides wisdom for runners at any level.

Whether you're contemplating your first 5K or training for your tenth marathon, Patricia's parting advice rings true: "Sometimes it's not always going to be great, but it's doable. Just get up and go out there and let yourself run."

Ready to start your own running journey? Follow the podcast on social media @CoffeeCrewCoaching or email Carla directly to share your story!

You can reach out to us at:

https://coffeycrewcoaching.com
email: Carla@coffeycrewcoaching.com
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What does it take to run 189 marathons across all seven continents and every U.S. state? Meet Sheilagh Galinsky, who at 80 years young, shares her extraordinary athletic journey that began at age 45 when a friend's marathon medal sparked her curiosity.

Sheila takes us through her remarkable running adventures—from navigating glaciers and battling katabatic winds in Antarctica to running past alligators in South Carolina and experiencing the historic route from Marathon to Athens. Her story isn't just about endurance; it's about discovering passion later in life and refusing to let age dictate limitations. Despite being a physical therapist until age 73, Sheilagh maintained her training regimen throughout her career and beyond.

The conversation travels beyond marathons into her triathlon experiences, including completing two Ironman competitions and the notorious Alcatraz Triathlon where participants jump from boats into frigid waters and face 400 sand stairs after swimming and cycling. Sheilagh's matter-of-fact recounting of these extreme physical challenges reveals her extraordinary mental fortitude and love for athletic pursuits.

What resonates most powerfully is Sheilagh's simple yet profound wisdom: "Exercise is the best medicine you can do." She emphasizes finding physical activities you genuinely enjoy to ensure lifelong commitment. As she approaches her 190th marathon, she's adjusting her approach—running a bit slower to increase endurance and extend her running career.

Ready for inspiration to fuel your fitness journey? Listen now and discover how age truly is just a number when pursuing your passions. Whether you're a seasoned athlete or contemplating your first 5K, Sheilagh's story proves it's never too late to lace up those running shoes and chase your dreams.

You can reach out to us at:

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At 58 years old and 250 pounds, Deb Bahr faced a pivotal moment. Concerned about her future health and longevity, she made a decision that would transform her life: she would become a triathlete despite not having run since her 20s, biked since childhood, or properly swam before.

Deb's remarkable journey unfolds as she shares how she taught herself three disciplines from scratch through books, YouTube videos, and community support. With refreshing honesty, she recounts the inevitable rookie mistakes, including overtraining injuries, but emphasizes how perseverance led to completing her first sprint triathlon at age 60. What started as a health intervention evolved into a passion that saw her qualify for age group nationals in triathlon and discover a profound love for trail running.

The conversation takes us through Deb's most memorable race experiences, including her favorite triathlon where she overcame being kicked in the face during the swim, navigating steep hills in blistering heat, and using her signature "boob ice" cooling technique to finish with a smile while others dropped out. With equal parts humor and inspiration, she recounts completing a 50K ultramarathon at 64 and how her fitness journey influenced her son to tackle two full Ironman triathlons.

Now at 72, Deb continues to adapt her fitness routine through walking, biking, and Pilates, which has dramatically improved her functional mobility. Her doctor recently told her, "You're the healthiest 72-year-old I have ever known," validating years of consistent effort. For listeners contemplating their own fitness journey, Deb offers this wisdom: don't wait until your 50s, find activities you enjoy, and remember it's never too late to start prioritizing your health.

You can reach out to us at:

https://coffeycrewcoaching.com
email: Carla@coffeycrewcoaching.com
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https://hydra-patch.com/discount/OTNH20

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