What would it look like to pay yourself first when it comes to your health?

In this episode, we explore how the Profit First principle—typically used in business—can be a powerful tool to help you shift how you think about your time, energy, and well-being. Instead of letting health be what’s leftover, we talk about putting it first—so you can show up stronger in all areas of life.

We share personal insights, practical examples, and actionable strategies to help you prioritize what matters most—sleep, training, nutrition, and recovery—even in a busy life full of obligations. From blocking off time in your calendar to conducting a “time profit audit,” you’ll walk away with tools to create more balance, consistency, and sustainability in your health journey.

We also dive into:

• Why so many of us struggle to prioritize ourselves—and how to change that
• The importance of boundaries, saying no, and asking for help
• How consistency beats intensity for long-term health and performance
• Ways to build a support system that lifts you up
• Why recovery isn’t a luxury—it’s essential

This is your reminder that your health isn’t selfish—it’s foundational. And it doesn’t have to be all-or-nothing. Let’s reframe the way we show up for ourselves—one small choice at a time!

00:10 Profit First: Applying Business Concepts to Health

01:40 The Fence Metaphor: DIY Projects and Running

03:27 Prioritizing Health: A Common Struggle

04:51 The Profit First Equation: Flipping the Script

10:26 Real-Life Application: Prioritizing Sleep and Training

16:00 Balancing Obligations: Work, Family, and Health

20:30 The Importance of a Support System

24:04 Recovery Time: The Overlooked Priority

27:43 The Importance of Saying No and Setting Boundaries

29:53 Prioritizing Nutrition for Health and Performance

32:52 The Power of Consistency in Health Habits

37:10 Practical Tips for Scheduling and Meal Planning

44:43 The Importance of Boundaries and Self-Care

49:27 Join the Real Life Runners Team

Join the Real Life Runners Team today!

https://www.realliferunners.com/team

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In this episode of The Real Life Runners Podcast, we’re diving into a real-life backyard issue—our deteriorating fence—and what it taught us about boundaries, both literal and personal. We use this everyday challenge as a powerful metaphor for the invisible structures that support our lives, our training, and our overall well-being.

How often do we let little things slide—like a creaky fence or a nagging ache—telling ourselves we’ll deal with it later? But that “later” rarely comes without consequences. In this episode, we explore the hidden costs of procrastination, the signals our bodies send when we’re under-recovering, and how ignoring those signs can chip away at our physical and mental strength.

We talk about what it really means to set healthy boundaries—both in our training and our personal lives—and how honoring those boundaries can lead to stronger results and greater resilience. From understanding your training load and recovery needs to navigating body changes and emotional stressors, we’re bringing it all together.

We also emphasize the value of community and support, because just like a fence, we weren’t meant to hold everything up on our own. Whether it’s a running coach, a trusted friend, or a team that truly gets you, support makes all the difference in staying strong, grounded, and moving forward.

So, if you’ve been ignoring a few creaky boards—metaphorically or literally—this episode will help you recognize what needs attention and give you the tools to start rebuilding with strength, intention, and support.

02:09 – A Fence Story with Bigger Meaning
05:22 – The Real Costs of Waiting Too Long
06:56 – What Overtraining and Under-Recovery Really Look Like
22:25 – Why Boundaries Matter
23:35 – Creating Smarter Training Limits
24:16 – Balancing Effort with Recovery
25:10 – Setting Boundaries in Life and Relationships
26:19 – Respecting How Your Body Changes Over Time
28:05 – Tuning Into Your Body’s Signals
38:40 – Why You Don’t Have to Do This Alone

Join the Real Life Runners Team today!

https://www.realliferunners.com/team

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In this episode of the Real Life Runners podcast, we discuss the importance of starting fall race preparation during the summer months, particularly June and July. We delve into the concept of cycle stacking, emphasizing the need to lay a strong foundation now to avoid last-minute rush and stress. Key topics include the importance of strength training, building mental toughness, adapting to heat, and incorporating up and down weeks for better adaptation and reduced injury risk.

The episode also highlights the flexibility required during summer schedules and vacations, encouraging runners to redefine consistency and integrate new training strategies that align with their current life circumstances.

05:00 Importance of Summer Training for Fall Races

08:20 Cycle Stacking: Building a Strong Foundation

12:04 Adapting Training for Runners Over 40

14:33 Strength Training and Addressing Imbalances

18:26 Mental Training and Consistency

21:50 The Power of Up and Down Weeks

25:57 Planning Ahead for Recovery

26:16 Balancing Business and Training

27:33 Training in the Heat

29:12 Heat Adaptation Benefits

34:34 Summer Training Strategies

39:30 Creative Training Solutions

Join the Real Life Runners Team today!

https://www.realliferunners.com/team

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In this empowering and eye-opening episode, I sit down with the incredible Dr. Nikki DiNezza—a true expert in the world of gut health. Whether you're a runner, a health-conscious human, or someone who’s just trying to feel better in your own skin, this conversation will resonate with you.

Dr. Nikki shares her fascinating journey into gut health and explains how our digestive system is so much more than what we often think. We talk about why runners, in particular, need to prioritize their gut—especially if you've ever struggled with GI distress on a long run (yep, we’ve all been there!).

Together, we explore the vital role of fiber, why stress management is essential for your gut and nervous system, and the truth about probiotics and prebiotics. Dr. Nikki also gets real about common pitfalls—like jumping too quickly into elimination diets or getting overwhelmed by functional medicine rabbit holes.

What I love about this conversation is how practical and holistic it is. We talk about mindful eating, training your gut (just like you train your body!), and tuning in to what your body needs—without falling into restriction or fear.

💡 Whether you're looking to improve your digestion, optimize performance, or just feel better day to day, you’ll walk away with actionable tips and a renewed sense of connection with your body. Dr. Nikki is all about helping people become “citizen scientists” of their own health—and I couldn’t agree more.

Dr. Nikki DiNezza is a functional medicine practitioner and the founder of Infinity Holistic Healthcare. She’s also the creator and lead instructor of the popular program FODMAP Freedom in 90 Days, where she helps people struggling with IBS (Irritable Bowel Syndrome) and SIBO (Small Intestinal Bacterial Overgrowth) finally flatten their bloated bellies and poop like champions—without giving up the foods they love.

She’s passionate about helping people get their lives back through holistic, evidence-based approaches to gut health.

👉 Connect with Dr. Nikki:

🌐 Website: https://www.fodmapfreedom.com/

📩 Email: doctor@fodmapfreedom.com

📷 Instagram and YouTube: @gut.microbiome.queen

00:15 Dr. Nikki’s story and how she became a gut health expert

01:33 How stress impacts your gut, your health, and your recovery

02:49 Why gut health matters so much for runners

03:31 Gut health 101: the basics we all should know

09:01 Probiotics vs. prebiotics: what to know and how to use them

17:30 Why fiber is your gut’s best friend (and how to get more of it!)

24:29 The tricky side o

Join the Real Life Runners Team today!

https://www.realliferunners.com/team

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

This week on the Real Life Runners Podcast, we are celebrating the amazing energy and breakthroughs from our recent Running Reignited Challenge! It was so inspiring to see so many of you reconnect with your goals and remember why you started running in the first place.

But here’s the thing we really want to talk about: Inspiration is great—but it’s not enough on its own.

If we want to create real change, we have to move from feeling motivated to actually taking action. That’s where the results live.

In this episode, we dive into:

• Why so many runners (especially women over 40) struggle to follow through—even when they want to
• How to avoid the “start strong, burn out fast” trap
• The power of structure and support in keeping you consistent
• What actually matters in your running routine (hint: it’s not just doing more!)
• How strength training, nervous system health, and nutrition all play a role in your progress
• Why having a flexible, sustainable plan is key—and how the Real Life Runners team can help you build one that fits your life

We also share real stories from our team members—runners just like you—who’ve shifted from feeling stuck and frustrated to strong, confident, and in control of their running journey.

So if you’ve ever felt like you just can’t seem to stick with it—or you’re ready to stop starting over—this episode is for you.

Let’s stop chasing motivation and start building momentum. You’ve got this—and we’re here to help every step of the way.

Listen now and take that next step toward the runner (and person) you want to be.

00:03 Reflecting on the Running Reignited Challenge
01:01 Inspiration vs. Implementation
02:02 Next Steps After the Challenge
02:36 The Importance of Consistent Action
04:05 Building a Comprehensive Training Plan
05:17 Understanding Your Body's Needs
06:31 Self-Assessment Questions for Runners
10:04 The Role of Strength Training
13:34 Managing Your Nervous System
15:21 Nutrition for Midlife Runners
20:19 The Real Life Runners Team
26:58 Special Enrollment Period
41:19 Testimonials from Real Life Runners

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

You need two things to improve your running: strength and stress. If you've been feeling stuck in your performance or sidelined by recurring injuries, this one's for you. We share why simply adding more miles or intensity isn't the answer—and how focusing on quality over quantity can unlock a whole new level of progress.

We explore the essential role of strength training in building a more resilient, efficient runner—especially as we age. And just as important, we talk about managing the right kind of stress—both physical and mental—so your body can adapt, recover, and thrive.

🎉 PLUS: Enrollment is now open for our FREE five-day challenge—Running Reignited—starting May 12!

This challenge is tailor-made for runners over 40 who want to run strong, stay injury-free, and feel more confident with every step. You’ll get daily, actionable steps to help you build muscle, improve efficiency, and make strength and recovery work for you—not against you.

👉 Ready to reignite your running?

Join us for this powerful five-day reset and start training smarter, not harder.

Sign up now at https://www.realliferunners.com/challenge — it's completely free!

Let’s get you feeling stronger, more energized, and more in control of your running journey!

02:07 The Complexity of Running Advice

02:54 The Myth of the One Thing

05:03 Strength and Stress: The Core Elements

08:36 Understanding Strength Beyond Lifting Weights

12:05 The Importance of Resilience and Adaptation

19:58 The Importance of Metabolism for Runners

20:48 Strength Training for Runners

21:14 Balancing Running and Strength Training

22:50 The Role of Stress in Running

24:30 Avoiding Overtraining and Burnout

27:11 The Importance of Recovery

28:43 Individualized Training Plans

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Have you noticed that running can sometimes start to feel like a chore? If that sounds familiar, this episode is for you. Today we're talking about why this happens—and more importantly, how to reignite that inner spark. We unpack the common culprits behind burnout, from overtraining and life overload to the hormonal changes that often surface for women in their 40s and beyond. If you've been feeling stuck, unmotivated, or simply not yourself on the run, you're not alone—and there is a path back to joy.

You'll hear real talk about reshaping your goals, giving yourself permission to evolve as a runner, and trying new things—like switching up your terrain, revisiting your favorite routes with fresh eyes, or simply letting go of old definitions of success. We share practical tips to support both your physical and emotional health, because running well means feeling well, too.

Whether you’re coming back from burnout or just need a nudge in the right direction, this episode will help you feel seen, supported, and ready to lace up with renewed intention.

02:06 Understanding the Loss of Spark in Running

03:45 The Reality of Motivation and Running

08:30 From 'Should' to 'Want': Shifting Your Running Mindset

18:46 Physical and Emotional Burnout in Running

22:26 Hormone Shifts and Running

24:13 Training Cycles and Seasons

26:33 Managing Stress and Burnout

37:20 Evolving Your Runner Identity

46:45 Reconnecting with Joy in Running

48:01 Join the Running Reignited Challenge

Ready to reignite that spark? Join the Running Reignited challenge today at https://www.realliferunners.com/challenge We start on May 12th!

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

This week, we’re diving deeper—not just into outdated strategies that no longer serve us as runners over 40, but into the powerful role identity plays in our running journey.

As runners, we can define ourselves by pace, distance, or race goals. But over time, that performance-based mindset can start to feel limiting—or even discouraging. In this episode, we talk about what it means to step into a new identity: one that prioritizes long-term health, strength, and the joy of movement.

Angie and Kevin both share their own evolutions as runners, and together we offer practical tips for embracing the identity of a lifelong runner—someone who listens to their body, trains smarter, and finds meaning beyond the stopwatch. We also unpack the power of language and self-belief, and how the words we use can either reinforce old habits or help us create new ones.

If you're navigating this transition too, we invite you to reevaluate how you see yourself as a runner and align your strategies with where you are now—and where you want to go.

And don’t forget—we’ve got a free five-day running challenge starting May 12th! We’d love for you to join us.

00:58 Aging and Running: Embracing Change

01:42 Outdated Strategies and New Approaches

03:20 The Importance of Identity in Running

04:10 Personal Running Journeys

06:23 Redefining What It Means to Be a Runner

07:43 The Power of Self-Identity

12:20 Words and Identity: The Impact on Performance

19:40 Evolving as a Runner: New Identities and Strategies

24:19 Embracing the Concept of Training

25:53 Shifting from Running to Training

28:24 Training with Wisdom and Recovery

30:35 The Importance of Identity in Running

37:36 Evolving as a Lifelong Runner

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.