321 GO!

Stepping into the shoes of a visually impaired marathoner adds a whole new depth to the concept of endurance. In our latest episode, we're honored to share the microphone with Kayla Allene Betz-Swope, or as she's fondly known on social media, @KaylaRunsDisney. Her story isn't just about the miles clocked or the medals hung; it's a testament to the indomitable human spirit. From the streets of the Chicago Marathon to the enchanting paths of Disney races, Kayla's journey intertwines the thrill of competition with a heartwarming narrative of overcoming the odds. Amidst the personal triumphs and challenges that each athlete faces, our conversation traverses a variety of terrain. We revel in the nostalgia of a bowling alley upbringing, the determination it took to become a Disney runner, and the sheer resilience required to adjust to running with visual impairment. Capping off this episode, we delve into the significance of inclusivity in sports, celebrating the achievements of all athletes, particularly those with disabilities. Through the lens of marathon running, we uncover the impact of thoughtful accommodations and the importance of community support. Finally, we lend our voices to the incredible work of charities like Kelsey's Hope, while also sharing a sneak peek at our guest's runDisney plans, complete with unique costumes and the contagious excitement for upcoming races. Whether you're an avid runner, a Disney enthusiast, or someone who cherishes personal stories of resiliency, this conversation promises to leave you feeling uplifted and perhaps, planning your next big challenge. Send us a Text Message. Support the Show. Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount! Become a 321 Go! Supporter. Help us continue to create! HERE New Apparel!! Wear your support for 321 Go! Join Chris Twiggs in Galloway Customized Training 20% off! Follow us! @321GoPodcast @carissa_gway @pelkman19 Email us 321GoPodcast@gmail.com Order Carissa's New Book - Run Walk Eat Let Sara Akers with RunsOnMagic plan your next runDisney weekend! IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her runsonmagictravel@gmail.com Use Promo Code 321GO   ...

Dive into the Musical World of Ox and Spoon In this episode of the Jeff Galloway podcast '321 Go!,' hosts John Pelkey and Carissa Galloway chat with the creative minds behind Ox and Spoon—Jar, Jes, and Linz. They discuss the group's journey from Disney race enthusiasts to creating engaging musical parodies and elaborate group costumes. The episode delves into managing health challenges while maintaining a passion for running and creativity, and offers insights into the supportive runDisney community. Additionally, the hosts touch on the new wave of weight loss drugs and emphasize the importance of balancing them with proper nutrition and exercise. 00:00 Welcome to 321 Go! 00:20 Meet Ox and Spoon: The Musical Trio 01:14 Healthier You: Weight Loss Drugs Discussion 01:48 Ox and Spoon: Introductions and Backgrounds 02:11 The Origin of Ox and Spoon 09:10 Running Adventures and Disney Races 12:53 Lindsay's Journey and Love Story 21:01 The Creative Process Behind the Music 33:47 Favorite Songs and Performances 35:06 The Evolution of Costuming 38:39 Group Dynamics and Community 48:35 Inspirational Stories and Overcoming Challenges 01:00:45 Closing Thoughts and Announcements Run Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/ Discover how proper nutrition and hydration can unlock your running potential and make every race magical. Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount! Become a 321 Go! Supporter. Help us continue to create! HERE New Apparel!! Wear your support for 321 Go! Join Chris Twiggs in Galloway Customized Training 25% off! Follow us! @321GoPodcast @carissa_gway @pelkman19 Email us 321GoPodcast@gmail.com Order Carissa's New Book - Run Walk Eat Let Sara Akers with RunsOnMagic plan your next runDisney weekend! IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her runsonmagictravel@gmail.com Use Promo Code 321GO

In this episode of 321 Go!, hosts John Pelkey and Carissa Galloway discuss the remarkable achievements of the Pease brothers, Brent and Kyle, who recently completed the Ironman World Championships for the second time, setting a new record of 14 hours, 8 minutes, and 4 seconds. Brent and Kyle, who has cerebral palsy, share their experiences, including overcoming previous challenges, pre-race anxieties, and the significance of their accomplishment both personally and for the Kyle Pease Foundation. The episode also touches on their preparation for the upcoming Dopey Challenge during the Disney Marathon Weekend, emphasizing gratitude, family support, and the inspiring community they’ve built. Additionally, hosts provide motivational resolutions tips and discuss listener stories. 00:00 Welcome to the 321 Go! Podcast 00:23 Introducing Brent and Kyle Pease 01:18 Magic Mile and Listener Engagement 02:13 Ironman World Championship Recap 02:56 The Emotional Finish Line 04:31 Training and Preparation Insights 24:15 Facing Pre-Race Anxiety 29:58 Jellyfish Encounter and Overcoming Challenges 35:57 Dolphins and Dogs of the Sea 36:04 The Challenges of the Bike Ride 38:12 Customized Training with Chris Twiggs 38:54 Mental Strategies During the Race 41:51 The Relief of Finishing the Bike 46:57 The Kyle Pease Foundation and Community Impact 49:23 Preparing for Marathon Weekend 01:03:13 Setting Realistic Resolutions 01:06:38 Listener Mail and Final Thoughts Run Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/ Discover how proper nutrition and hydration can unlock your running potential and make every race magical. Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount! Become a 321 Go! Supporter. Help us continue to create! HERE New Apparel!! Wear your support for 321 Go! Join Chris Twiggs in Galloway Customized Training 25% off! Follow us! @321GoPodcast @carissa_gway @pelkman19 Email us 321GoPodcast@gmail.com Order Carissa's New Book - Run Walk Eat Let Sara Akers with RunsOnMagic plan your next runDisney weekend! IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her runsonmagictravel@gmail.com Use Promo Code 321GO

Holiday Cheer and Favorite Christmas Movies with John and Carissa In this holiday-themed episode, hosts John Pelkey and Carissa Galloway share festive stories and traditions to keep athletes motivated. They discuss Carissa's upcoming Disney cruise, favorite Christmas movies like 'White Christmas', 'Holiday Inn', and 'It's a Wonderful Life', and reflect on the shift in holiday traditions over the years. The duo also touch on childhood memories of Christmas presents, the challenges of holiday shopping and wrapping, and detail their own Christmas plans, including unique meal choices and family traditions. They wrap up by thanking their community and spreading Christmas cheer. 00:00 Welcome to 321 Go! 00:16 Holiday Season Excitement 02:26 Christmas Movie Favorites 05:50 Family Christmas Traditions 16:09 Wrapping Up the Episode Run Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/ Discover how proper nutrition and hydration can unlock your running potential and make every race magical. Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount! Become a 321 Go! Supporter. Help us continue to create! HERE New Apparel!! Wear your support for 321 Go! Join Chris Twiggs in Galloway Customized Training 25% off! Follow us! @321GoPodcast @carissa_gway @pelkman19 Email us 321GoPodcast@gmail.com Order Carissa's New Book - Run Walk Eat Let Sara Akers with RunsOnMagic plan your next runDisney weekend! IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her runsonmagictravel@gmail.com Use Promo Code 321GO

In this episode of the 3, 2, 1 Go,' hosts John Pelkey and Carissa Galloway feature a special interview with Matt Bowen, known as 'Matt the Flag Guy.' The interview covers Matt's inspiring story of running Disney races while carrying an American flag to honor veterans and raise awareness for veteran suicide. Matt shares his background growing up, his service in the military, and his journey to becoming an iconic figure in the running community. He discusses his preparation rituals, the challenges of running with a flag, and the emotional stories of people he has encountered along the way. The episode also highlights Matt's involvement with Operation 300, a charity supporting Gold Star families, and offers insights into physical and mental health for athletes. 00:00 Welcome to 3, 2, 1, Go! 00:17 Introducing Matt Bowen: The Flag Guy 04:12 Matt's Journey: From Navy to Running 08:08 The Dopey Challenge and Beyond 10:42 Running with the Flag: A Symbol of Honor 15:11 Disney Memories and Family Traditions 34:11 Running with Purpose: Honoring Fallen Heroes 35:47 Operation 300: Supporting Gold Star Families 37:35 Fundraising Efforts and Community Support 41:27 Traveling and Racing with the Flag 44:06 Race Day Rituals and Preparations 47:08 Navigating Disney Races and Challenges 53:54 Inspiring Stories and Final Thoughts   Run Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/ Discover how proper nutrition and hydration can unlock your running potential and make every race magical. Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount! Become a 321 Go! Supporter. Help us continue to create! HERE New Apparel!! Wear your support for 321 Go! Join Chris Twiggs in Galloway Customized Training 25% off! Follow us! @321GoPodcast @carissa_gway @pelkman19 Email us 321GoPodcast@gmail.com Order Carissa's New Book - Run Walk Eat Let Sara Akers with RunsOnMagic plan your next runDisney weekend! IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her runsonmagictravel@gmail.com Use Promo Code 321GO

Space Coast Marathon Recap and Pacing Tips with Chris Twiggs In this episode of '321 Go!, hosts John Pelkey and Carissa Galloway discuss Carissa's experience running the Space Coast Marathon, along with special guest Chris Twiggs, the chief training officer for Galloway Training. The conversation covers Carissa's preparation, race strategy, and overcoming challenges during the marathon. Chris Twiggs shares insights on pacing, including the importance of hydration and methods for catching up if you fall behind a pace group. They also discuss Carissa's humorous interactions during the race, the significance of a positive mindset, the massive finisher's medal, and offer book recommendations for Jeff Galloway. The episode wraps up with listener mail, highlighting a success story from Cancer Warrior Maddie who ran the Chicago Marathon with help from pacer Ryan Sharp. 00:00 Welcome to the Jeff Galloway Podcast 00:17 Space Coast Marathon Overview 00:37 Introducing Chris Twiggs 01:41 Literature and Christmas Gifts 03:28 Carissa's Marathon Experience 07:35 Race Day Preparations 09:17 On the Marathon Course 14:39 Challenges and Mental Strategies 20:06 Fueling and Pacing Insights 31:03 Final Miles and Reflections 34:57 Music Theme Pace Team 35:54 Challenges of Pacing a Race 38:11 The Last 10K: A Personal Journey 42:29 Unexpected Finish Line Experience 45:37 The Medal and Other Rewards 50:18 Upcoming Disney Marathon Weekend 01:01:47 Mail Call: Listener Stories Run Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/ Discover how proper nutrition and hydration can unlock your running potential and make every race magical. Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount! Become a 321 Go! Supporter. Help us continue to create! HERE New Apparel!! Wear your support for 321 Go! Join Chris Twiggs in Galloway Customized Training 25% off! Follow us! @321GoPodcast @carissa_gway @pelkman19 Email us 321GoPodcast@gmail.com Order Carissa's New Book - Run Walk Eat Let Sara Akers with RunsOnMagic plan your next runDisney weekend! IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her runsonmagictravel@gmail.com Use Promo Code 321GO

Ali on the Run - A deep dive into the TCS NYC Marathon and more with Ali Feller. In this episode of the 321 Go! Podcast, hosts John Pelkey and Carissa Galloway sit down with Ali Feller, renowned runner, podcaster, broadcaster, and New Yorker. The trio discusses Ali's illustrious career, her love for the New York City Marathon, and insights into the running community. Ali shares her personal journey from dance to distance running, her marathon experiences, and highlights from her career, including a live show at Carnegie Hall and working on the NYC Marathon broadcast. The episode is packed with expert tips for first-time NYC Marathon runners and Ali's reflections on the race's organization, community, and unforgettable moments. 00:00 Introduction to the Podcast 01:36 Meet Ali Feller: Runner, Podcaster, and Broadcaster 05:25 Ali's Journey to Running 16:35 The New York City Marathon Experience 28:17 Running Through New York: A Mile-by-Mile Breakdown 36:25 The Grind of the Marathon 37:18 Entering Central Park 37:59 The Final Stretch 41:08 Post-Finish Line Experience 43:23 Memorable Marathon Moments 48:32 Announcing at the Marathon 01:01:09 Tips for First-Time NYC Marathon Runners 01:10:28 Holiday Eating Tips   Run Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/ Discover how proper nutrition and hydration can unlock your running potential and make every race magical. Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount! Become a 321 Go! Supporter. Help us continue to create! HERE New Apparel!! Wear your support for 321 Go! Join Chris Twiggs in Galloway Customized Training 25% off! Follow us! @321GoPodcast @carissa_gway @pelkman19 Email us 321GoPodcast@gmail.com Order Carissa's New Book - Run Walk Eat Let Sara Akers with RunsOnMagic plan your next runDisney weekend! IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her runsonmagictravel@gmail.com Use Promo Code 321GO

321 Go! - Thanksgiving Special with John Pelkey and Carissa Galloway In this Thanksgiving episode of 321 Go! podcast, hosts John Pelkey and Carissa Galloway express gratitude to listeners and share insights into their lives and upcoming events. Jeff Galloway joins to discuss the Galloway family, coaching, and special holiday offers. The episode covers recent race events, training updates, holiday plans, and reflections on gratitude. Listeners are encouraged to stay motivated in their training and to enjoy their holiday season. 00:00 Introduction to the Podcast 00:19 Thanksgiving Reflections and Listener Appreciation 01:09 Jeff Galloway's Message of Gratitude 03:05 Holiday Season and Race Announcements 04:10 St. Pete Run Fest Recap 08:10 Training for the Space Coast Marathon 15:43 Upcoming Races and Events 17:49 Hair Color and Marathon Weekend 18:23 Casino Event Details 19:02 Upcoming Races and Tributes 20:42 Thanksgiving Plans and Memories 24:40 Holiday Party Ideas 26:45 Gratitude and Reflections 30:21 Black Friday Deals and Wrap-Up Galloway Black Friday Deals 25% of Nutrition and Coaching. Run Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/ Discover how proper nutrition and hydration can unlock your running potential and make every race magical. Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount! Become a 321 Go! Supporter. Help us continue to create! HERE New Apparel!! Wear your support for 321 Go! Join Chris Twiggs in Galloway Customized Training  Follow us! @321GoPodcast @carissa_gway @pelkman19 Email us 321GoPodcast@gmail.com Order Carissa's New Book - Run Walk Eat Let Sara Akers with RunsOnMagic plan your next runDisney weekend! IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her runsonmagictravel@gmail.com Use Promo Code 321GO

Journey of Endurance with Colleen Rue: From Athlete to Announcer In this episode of the 3, 2, 1, Go Podcast, hosts John Pelkey and Carissa Galloway chat with Colleen Rue, the 'Voice of the Mountain' and a renowned race announcer. Colleen shares her background as a lifelong athlete and how she transitioned from fitness classes and paralegal work to race announcing. The episode covers her experiences with triathlons, Ironman events, and the unique challenge of 29029 Everesting. She discusses the importance of celebrating every athlete's journey, the role of announcers in motivating participants, and her upcoming participation in Rock and Roll Marathons. Colleen's insights into endurance sports, her commitment to helping athletes with disabilities, and her passion for race announcing make for an inspiring conversation. 00:00 Introduction and Sponsor Message 01:25 Meet the Hosts: John and Carissa 01:39 Guest Introduction: Colleen's Background 02:49 Colleen's Journey to Race Announcing 04:09 Colleen's Athletic Background 06:37 Transition to Full-Time Fitness and Triathlons 21:51 From Triathlete to Ultra Marathons 23:41 The Joy of Race Announcing 25:24 Becoming the Voice of the Mountain 28:21 Joining the Ironman Announcing Team 33:46 New Opportunities with Rock and Roll Marathons 34:32 Rock and Roll Races and Run Disney 35:05 Introduction to Everesting 35:38 The Concept and History of Everesting 37:14 The 29,029 Challenge 38:19 Managing Time and Challenges in 29,029 40:21 Inspirational Stories from 29,029 49:07 Run Disney and Dopey Challenge 53:48 Supporting Athletes with Disabilities 56:56 The Role of a Race Announcer 59:57 Rapid Fire Questions and Closing Thoughts Limited Time Black Friday Deals! Run Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/ Discover how proper nutrition and hydration can unlock your running potential and make every race magical. Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount! Become a 321 Go! Supporter. Help us continue to create! HERE New Apparel!! Wear your support for 321 Go! Join Chris Twiggs in Galloway Customized Training 25% off! Follow us! @321GoPodcast @carissa_gway @pelkman19 Email us 321GoPodcast@gmail.com Order Carissa's New Book - Run Walk Eat Let Sara Akers with RunsOnMagic plan your next runDisney weekend! IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her runsonmagictravel@gmail.com Use Promo Code 321GO

In this episode of 321 Go!, hosts John Pelkey and Carissa Galloway debut the long awaited return of the History moment with John. He discusses the life of Dan Sickles, a controversial figure known for both his Civil War exploits and his successful insanity defense after killing his wife's lover. The episode also includes training tips for upcoming races from Chris Twiggs, answered listener questions, and previews of future content. 00:00 Introduction and Sponsor Message 01:31 Welcome to the Podcast 01:48 Subscriber-Only Happy Hour Preview 03:27 Virtual Happy Hour Begins 05:42 Hurricane Helene Experience 06:56 Corporate 5K in Cancun 10:13 Wine and Dine Preparation Tips 15:21 Listener Questions and Training Plans 15:36 Discussing Long Runs and Custom Plans 16:36 Upcoming Races and Training Strategies 17:48 Pacers and Themed Runs 20:00 Historical Figure Spotlight: Dan Sickles 22:20 Dan Sickles: The Civil War General 25:14 Dan Sickles: The Scandal and Legal Precedent 29:43 Wrapping Up and Special Announcements   Run Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/ Discover how proper nutrition and hydration can unlock your running potential and make every race magical. Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount! Become a 321 Go! Supporter. Help us continue to create! HERE New Apparel!! Wear your support for 321 Go! Join Chris Twiggs in Galloway Customized Training 20% off! Follow us! @321GoPodcast @carissa_gway @pelkman19 Email us 321GoPodcast@gmail.com Order Carissa's New Book - Run Walk Eat Let Sara Akers with RunsOnMagic plan your next runDisney weekend! IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her runsonmagictravel@gmail.com Use Promo Code 321GO

From Marathons to Miracles: Marc Burget's Inspirational Journey In this episode of 3, 2, 1, Go the Podcast, hosts John Pelkey and Carissa Galloway feature marathoner and ultra race champion Marc Burget. They explore his late entry into marathoning at age 39 and his incredible victory at the Tick Tock Ultra 12-hour race. The discussion delves into Marc's transition from a casual runner to a marathon success, his adoption of the Galloway Method, and the impact it had on his pacing and performance. Marc shares insights on race nutrition, revealing his unique choices like mashed potatoes, and recounts the emotional aspects of races during his wife's breast cancer battle. Additionally, the episode touches on themed racing, such as runDisney events and the community's support for young athletes like Isaac, a boy preparing for the Wine and Dine 5K amidst his own health challenges. Tune in for a mix of running strategies, inspiring personal stories, and expert tips for both new and seasoned runners. 00:00 Introduction to the Podcast 00:18 Meet Marc Burget: The Cheetah 00:28 Marc's Running Journey and Achievements 03:08 The Tick Tock Ultra 12-Hour Race 06:57 The Galloway Method and Its Impact 08:20 Marc's Early Life and Athletic Background 09:38 First Marathon Experience at Disney 18:00 Winning the Tower of Terror 10-Miler 21:23 Donna National Marathon: A Personal Victory 24:35 Challenges with Race Nutrition 26:09 Mashed Potatoes: The Ultimate Race Fuel 29:44 Meeting Chris and Becoming a Pacer 30:18 First Pacing Experience at Disney Marathon 31:04 Race Morning Routine and Pacing Strategy 32:01 Challenges and Etiquette of Pacing 35:26 Pacing to a Boston Qualifier and Personal Achievements 37:33 Training Tips for Steady Improvement 40:21 Running in Costumes and Themed Challenges 45:52 Upcoming Races and Training Strategies 50:32 Inspiring Moments and Final Thoughts 54:18 Listener Story: Isaac's Journey 58:31 Closing Remarks and Special Shoutout   Run Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/ Discover how proper nutrition and hydration can unlock your running potential and make every race magical. Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount! Become a 321 Go! Supporter. Help us continue to create! HERE New Apparel!! Wear your support for 321 Go! Join Chris Twiggs in Galloway Customized Training 20% off! Follow us! @321GoPodcast @carissa_gway @pelkman19 Email us 321GoPodcast@gmail.com Order Carissa's New Book - Run Walk Eat Let Sara Akers with RunsOnMagic plan your next runDisney weekend! IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her runsonmagictravel@gmail.com Use Promo Code 321GO

Resilience, Identity, and Inspiration: A Journey with the Everyday Athlete In this episode of the Jeff Galloway podcast 'Three, Two, One, Go,' hosts John Pelkey and Carissa Galloway discuss various themes including resilience in the face of Hurricane Milton, personal identity, and motivation in sports. Carissa recounts her experiences during the hurricane in Central Florida, including the survival of a small tree and her home. The episode features a chat with their co-host DW, who shares their journey to embracing their non-binary identity in the athletic world. DW highlights the importance of representation and authenticity, inspired by athletes like Nikki Hiltz and Sha'Carri Richardson. The episode also covers insights on upcoming races, Disney's new tequila sundae, and pop culture favorites including recent music obsessions. The hosts invite listeners to connect and support their journey, emphasizing the community's shared passion for running and inclusivity. 01:17 Hurricane Milton Update 05:45 Interview with DW Begins 05:55 DW's Co-Hosting Experience 08:02 Run Disney Schedule and Plans 15:37 DW's Non-Binary Identity 26:40 Pop Culture and Music Recommendations 29:59 Special Shoutout and Conclusion Run Like Magic - Race Nutrition Course Discover how proper nutrition and hydration can unlock your running potential and make every race magical. Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount! Become a 321 Go! Supporter. Help us continue to create! HERE New Apparel!! Wear your support for 321 Go! Join Chris Twiggs in Galloway Customized Training 20% off! Follow us! @321GoPodcast @carissa_gway @pelkman19 Email us 321GoPodcast@gmail.com Order Carissa's New Book - Run Walk Eat Let Sara Akers with RunsOnMagic plan your next runDisney weekend! IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her runsonmagictravel@gmail.com Use Promo Code 321GO

runDisney Costume Magic with Mike Berceli In this episode of the  '3, 2, 1, Go,' Podcast hosts John Pelkey and Carissa Galloway dive into fascinating conversations, focusing on Mike Berceli, a top costume creator for runDisney events. Mike shares insights into the creative and logistical challenges of crafting memorable costumes, including his innovative and legendary Pixar lamp costume. He also talks about the inspirations and motivations behind his journey, highlighting his running history and memorable Disney experiences. Additionally, Mike offers valuable advice for aspiring costume creators and emphasizes the importance of selecting costumes appropriate for varying weather conditions. The episode also explores Mike and his wife Mindy's collaborative efforts in costume crafting and their shared passion for Disney and running. Furthermore, Carissa reveals a new nutrition course, 'Run Like Magic,' aimed to educate runners on sports nutrition specifically tailored for runDisney events. The podcast closes with listener emails, special shout-outs, and a promise for future content on history lessons from John. 00:00 Welcome to 3, 2, 1, Go! 00:17 Introducing Mike Berceli: runDisney's Top Costume Creator 00:57 Patreon and Community Announcements 01:56 Mike Berveli's Journey to runDisney 03:14 From Disney Casuals to runDisney Enthusiasts 05:48 The Evolution of Costuming in runDisney 06:19 The First runDisney Experience 10:53 The Competitive Spirit of Costuming 14:36 Challenges and Tips for Running in Costume 18:32 Nightmare Before Kissmas: A Unique Collaboration 24:57 Favorite Costumes and Memorable Moments 36:43 The Art of Disney Costumes 37:42 Disneyland Halloween Highlights 39:28 Couple's Costumes and Creative Collaborations 42:18 Running Goals and Marathon Memories 47:55 Rapid Fire Questions and Fun Facts 51:59 Motivation and Inspiration in Running 58:54 Nutrition Tips for runDisney Events 01:01:04 Listener Mail and History Lessons   Run Like Magic - Race Nutrition Course Discover how proper nutrition and hydration can unlock your running potential and make every race magical. Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount! Become a 321 Go! Supporter. First Supporter Virtual Happy Hour October 3rd! Help us continue to create! HERE New Apparel!! Wear your support for 321 Go! Join Chris Twiggs in Galloway Customized Training 20% off! Follow us! @321GoPodcast @carissa_gway @pelkman19 Email us 321GoPodcast@gmail.com Order Carissa's New Book - Run Walk Eat Let Sara Akers with RunsOnMagic plan your next runDisney weekend! IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her runsonmagictravel@gmail.com Use Promo Code 321GO

From Exciting Race Season to Heartfelt Farewells In this episode of 321 Go! the podcast, hosts John Pelkey and Carissa Galloway discuss the upcoming race season and their excitement for Wine and Dine events. They touch on their recent virtual happy hour and Patreon giveaways. Carissa shares her mixed emotions about marathon training amidst personal challenges, while John poignantly recalls the recent loss of his beloved dog Lennon. The episode wraps up with light-hearted travel plans, shout-outs to their community, and a special nod to Sarah Akers of Runs on Magic for her travel planning support. 00:00 Welcome and Introduction 00:46 Excitement for Upcoming Events 01:09 Food and Wine Festival Highlights 02:26 Behind the Scenes of the Wine and Dine Video 06:05 A Heartfelt Goodbye to Lennon 15:30 Virtual Happy Hour Plans 17:07 Marathon Training Challenges 22:25 Upcoming Travel Plans 26:23 Special Shoutout and Conclusion Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount! Become a 321 Go! Supporter. Our first Virtual Happy Hour for our supporters is happening soon! Help us continue to create! HERE New Apparel!! Wear your support for 321 Go! Join Chris Twiggs in Galloway Customized Training 20% off! Follow us! @321GoPodcast @carissa_gway @pelkman19 Email us 321GoPodcast@gmail.com Order Carissa's New Book - Run Walk Eat Let Sara Akers with RunsOnMagic plan your next runDisney weekend! IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her runsonmagictravel@gmail.com Use Promo Code 321GO

From Triathlete Dreams to Entrepreneurial Success: Jesse Funk's Journey In this episode of '321 Go' podcast, hosts John Pelkey and Carissa Galloway interview endurance athlete and entrepreneur Jesse Funk. Jesse shares his transition from aspiring professional triathlete to founding his natural products company, Solpri, after a career-ending crash. They discuss his passion for creating products that cater to athletes' needs in a toxic world, his entrepreneurial mindset, and the challenges of balancing both athletic and business goals. They also touch upon the importance of high-fiber foods and natural GLP-1 in weight management as part of the 'Healthier You' segment. The episode wraps up with listener questions and insights about attending unique running events. 00:00 Welcome to the Podcast 00:14 Introducing Jesse Funk 01:28 Jesse's Journey to Triathlon 06:09 Challenges and Setbacks 14:37 The Birth of Solpri 15:14 Overcoming Adversity 21:52 Transitioning to New Goals 28:11 Navigating Contract Manufacturing 29:14 Pandemic Challenges and Adaptations 30:37 Expanding Product Lines 31:12 The Shield Series: A Deep Dive 33:14 Essential Oils: Fact vs. Fiction 35:50 Marketing Strategies for Kids' Products 37:21 Entrepreneurial Mindset and Advice 44:11 The Journey of Endurance Sports 48:04 Closing Thoughts and Final Questions   Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount! Become a 321 Go! Supporter. Help us continue to create! HERE  First supporter happy hour Oct 3rd! New Apparel!! Wear your support for 321 Go! Join Chris Twiggs in Galloway Customized Training 20% off! Follow us! @321GoPodcast @carissa_gway @pelkman19 Email us 321GoPodcast@gmail.com Order Carissa's New Book - Run Walk Eat Let Sara Akers with RunsOnMagic plan your next runDisney weekend! IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her runsonmagictravel@gmail.com Use Promo Code 321GO

Unpacking St. Pete RunFest: Community Stories, Inspiration, and Motivational Insights In this exciting episode of 'Three, Two, One, Go' podcast, hosts John Pelkey and Carissa Galloway shine a spotlight on running events beyond runDisney, focusing on the St. Pete RunFest. The episode features insights from guests Ryan and Keith Jordan, discussing the inception, organization, and unique aspects of the RunFest and the Running Man Festival. Key highlights include community involvement, sustainability initiatives, and experiential running. Additionally, the hosts explore personal stories, strategies for overcoming challenges, and staying motivated. Inspirational moments such as the story of Rick and Dick Hoyt, and the Party Pacers program's success are also featured. The episode concludes with details on further information about St. Pete RunFest and a special offer from Sarah Akers of Runs on Magic. 00:00 Introduction to the Podcast 00:17 Highlighting Non-Run Disney Events 01:27 Personal Updates and Pet Tributes 02:23 Runningman Festival Experience 03:26 Jesse Itzler and Run-Walk-Run 05:56 Beer Mile and Event Activities 08:24 Becoming an Ultra Marathoner 14:02 Interview with Ryan and Keith Jordan 36:47 The Complexity of Organizing an Event 37:36 Creating an Immersive Experience 38:26 Logistical Challenges and Crisis Management 43:24 Community Involvement and Business Engagement 48:10 Charity Partnerships and Impact 53:03 The Popularity and Growth of the Peer Run 56:25 The Evolution of RunFest and Participant Experiences 01:04:33 Motivation and Inspiration in Running 01:15:31 Final Thoughts and Contact Information Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount! Become a 321 Go! Supporter. Help us continue to create! HERE New Apparel!! Wear your support for 321 Go! Join Chris Twiggs in Galloway Customized Training 20% off! Follow us! @321GoPodcast @carissa_gway @pelkman19 Email us 321GoPodcast@gmail.com Order Carissa's New Book - Run Walk Eat Let Sara Akers with RunsOnMagic plan your next runDisney weekend! IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her runsonmagictravel@gmail.com Use Promo Code 321GO

Olympic Reflections and Marathon Blues: A Chat on 3 2 1 Go Hosts John Pelkey and Carissa Galloway kick off the '3 2 1 Go' podcast with discussions about the Paris Olympics and anticipation for the Paralympics. Carissa shares her unforgettable experience attending a Taylor Swift concert. The hosts also cover topics such as football season, personal back injuries, marathon training challenges, and dietary advice, touching on the importance of supplements and snacking strategies. The episode wraps up with announcements about customized Galloway training and the launch of new merchandise. 00:28 Standalone Chats and Catching Up 01:33 Olympics Recap and Highlights 03:29 Taylor Swift Concert Experience 08:33 Christmas Pop-Up and Scrabble Fun 10:10 Back Injuries and Recovery 12:52 College Football Excitement 17:08 Transitioning from College Football 17:25 Marathon Training Woes 18:06 Family Dynamics and Coffee Creamer 18:57 The Struggles of Marathon Training 20:46 Home Repairs and Football Snacks 26:39 Supplements and Healthy Eating 32:32 Conclusion and Announcements

Customized Training for Run Disney: Insights from Chief Training Officer Chris Twigs In this episode, we are two months away from the Run Disney Race season and Dopey training has commenced. Chris Twigs, Chief Training Officer of Galloway Productions, discusses his role at Galloway and the importance of customized training plans. He highlights the benefits of these plans, from personalized coaching to community support, and the use of platforms like Final Surge to manage training schedules. Chris offers advice on preparation, emphasizing the significance of long runs, appropriate pacing, and managing setbacks due to life events. He also addresses the reality of participants attempting Disney races without adequate training and the importance of realistic goal-setting for a successful race experience. Chris stresses the value of the training season, referring to race day as the victory lap, and encourages runners to maintain flexibility and seek guidance if required. 00:00 Introduction to Run Disney Race Season 00:14 Role of the Chief Training Officer 00:56 Local Training Programs Overview 01:51 Customized Training Plans 04:28 Community and Support in Customized Training 06:54 Personal Experiences and Testimonials 10:05 Advice for First-Time Marathoners 13:59 Training Requirements for Half and Full Marathons 15:59 The Importance of Customized Training 16:33 Mental Challenges of Long Runs 16:59 Success Stories and Strategies 17:54 Training for Dopey Challenge 23:58 Balancing Training and Life 24:23 Adjusting Training Plans 28:00 The Role of Speed Work and Tempo Runs 32:54 Setting Realistic Goals for Dopey Challenge 34:44 Celebrating the Dopey Challenge

In this special live episode of '321 Go The Podcast,' Carissa sits down with professional runner and Canadian Olympian, Ben Flanagan. Fresh off his first Olympic experience, Ben shares stories about life in the Olympic Village, the challenges faced on the cardboard beds, and his intense 5,000 meter race. He also discusses the immense support from his family and community, a new Olympic tattoo, and his deep connection to the Falmouth Road Race, where he has been crowned champion multiple times. Tune in for an inspiring conversation filled with personal anecdotes and insights from an elite athlete's journey. 00:00 Introduction to the Podcast 00:17 Live from Falmouth Road Race 01:34 Meet Ben Flanagan: Olympian and Champion 03:46 Ben's Olympic Journey 10:28 Race Day Insights 13:08 Reflecting on the Olympic Experience 21:12 Falmouth Road Race: A Special Connection 26:03 Motivation and Mindset 27:34 Closing Remarks and Upcoming Events   Follow us! @321GoPodcast @carissa_gway @pelkman19 Email us 321GoPodcast@gmail.com Order Carissa's New Book - Run Walk Eat Let Sara Akers with RunsOnMagic plan your next runDisney weekend! IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her runsonmagictravel@gmail.com Use Promo Code 321GO

Inside the Mind of runDisney Race Director Alicia Albert Join hosts John Pelkey and Carissa Galloway on the 3, 2, 1 Go podcast as they delve into fascinating stories from start to finish designed to keep the everyday athlete motivated. In this episode, they sit down with Alicia Albert, the East Coast Run Disney Race Director, to discuss her journey, experiences, and responsibilities in organizing some of the major Disney races. Alicia shares her background in sports, the intricate planning that goes into organizing Disney races, and navigating challenges like weather and course adjustments. The conversation also touches on the logistics of race day operations, the intricacies of managing large events, and her role as one of the few female race directors in endurance sports. Additionally, the hosts discuss international lifestyle differences that impact diet and exercise and answer a listener's question about which Olympic medal they'd like to win. 00:00 Introduction to the Podcast 00:14 Guest Introduction: Alicia Albert 01:53 Alicia's Background and Career Journey 10:32 Role and Responsibilities of a Race Director 15:40 Race Day Operations and Challenges 22:46 Weather Contingency Plans 29:46 Course Design and Logistics 37:49 Memorable Moments and Personal Insights 42:06 Behind the Scenes of Olympic Trials 44:01 The Role of a Female Race Director 46:23 Ensuring a Smooth Race Day 49:29 Rapid Fire Questions 54:35 Healthier Eating Habits 01:00:15 Mail Call and Fun Questions   Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount! Become a 321 Go! Supporter. Help us continue to create! HERE New Apparel!! Wear your support for 321 Go! Join Chris Twiggs in Galloway Customized Training 20% off! Follow us! @321GoPodcast @carissa_gway @pelkman19 Email us 321GoPodcast@gmail.com Order Carissa's New Book - Run Walk Eat Let Sara Akers with RunsOnMagic plan your next runDisney weekend! IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her runsonmagictravel@gmail.com Use Promo Code 321GO