Inside the Method by Heidi Greenwood

You Can Plank After Diastasis: Busting Pregnancy & Postpartum Fitness Myths with Jessica Dorrington, PT SHOW NOTES: What if the advice you were given about pregnancy and postpartum exercise is outdated? In this episode of Inside the Method, Heidi sits down with physical therapist and women’s health specialist Jessica Dorrington, author of Strong as a Mother, to break down some of the biggest myths surrounding movement during pregnancy and postpartum. From “don’t plank with diastasis” to “wait 12 weeks before running,” Jessica shares what current research actually says — and why many women have been unnecessarily held back. Together, Heidi and Jessica explore how strength training supports both mom and baby, why core separation (diastasis recti) is often misunderstood, and how return-to-run timelines should be individualized — not fear-based. This conversation is for active women, new moms, coaches, and anyone who wants evidence-based clarity around pregnancy fitness. KEY MOMENTS: 02:10 – Jessica’s Journey from Runner to Women’s Health PT 05:45 – Why Pelvic Health & Sports Performance Belong Together 09:30 – The Truth About Diastasis Recti (Interrecti Distance Explained) 13:20 – Can You Train Your Abs During Pregnancy? 16:10 – Is Heavy Lifting Safe While Pregnant? 19:05 – How to Gauge Intensity: Borg Scale & The Talk Test 22:40 – Signs You Might Be Overtraining During Pregnancy 26:15 – Exercise Benefits for Baby (Not Just Mom) 30:10 – Postpartum Return to Running: What’s Changed 34:20 – Prolapse, Planks & Letting Go of Fear-Based Rules 38:00 – Why Movement Is Medicine STAY CONNECTED: ● Instagram: @hjogreenwood ● Website: heidigreenmethod.com CONNECT WITH JESSICA DORRINGTON: ● Book: Strong as a Mother (Available February 17) ● Available on Amazon, Barnes & Noble, Target & major retailers SUPPORT THE SHOW: If this episode encouraged or empowered you, share it with a mom, coach, or friend who needs it — and consider leaving a review. Your support helps us continue bringing evidence-based, empowering conversations to women everywhere. Remember — your body is capable of more than you think. And movement isn’t something to fear. It’s something to reclaim.

How Running Saved Me (and Became My Life’s Work) with Mary Johnson SHOW NOTES: What happens when you don’t grow up an athlete — but movement still finds you? In this episode of Inside the Method, Heidi sits down with running and strength coach Mary Johnson, founder of Lift Run Perform, to share a deeply human story about discovering running later in life and how it became a turning point — not just physically, but emotionally and professionally. Mary opens up about growing up without sports, craving connection and movement, and how one coach believing in her changed the trajectory of her life. From navigating disordered eating to finding purpose through running, she reflects on how movement became a source of healing, confidence, and direction. Together, Heidi and Mary explore why strength training is essential for runners — not as a trend, but as a long-term foundation. They break down why random workouts lead to burnout, how phased training mirrors life seasons, and why keeping the goal the goal creates sustainable progress both in training and beyond. This conversation is for anyone who has ever felt behind, doubted their path, or wondered if it’s “too late” to begin again. KEY MOMENTS: 01:07 – Meet Mary Johnson: Finding Running Without an Athletic Background 03:00 – Growing Up Without Sports & Wanting to Belong 06:30 – The Coach Who Changed Everything 09:19 – When Running Became a Lifeline 12:06 – From Fashion to Fitness: A Career Pivot Built on Courage 14:15 – Learning Strength Training from the Ground Up 17:41 – Why Progress Takes Time (and Always Has) 19:48 – Why Strength Training Isn’t Optional for Runners 21:29 – “Keep the Goal the Goal”: A Lesson That Changes Everything 23:29 – Stress + Rest = Growth 26:42 – Rep Ranges Explained: Endurance, Muscle, Strength 28:27 – Why Foundation Always Comes Before Speed 29:50 – Training for Longevity, Not Burnout STAY CONNECTED: ● Instagram: @hjogreenwood ● Website: heidigreenmethod.com CONNECT WITH MARY JOHNSON: ● Instagram: @itsamarython ● Instagram: @liftrunperform ● Website: LiftRunPerform.com SUPPORT THE SHOW: If something in today’s episode spoke to you, please share it with someone who might need it or leave a quick review. Your presence here truly means so much. Remember — balance isn’t something you find. It’s something you create. One intentional breath. One small choice at a time.

Fueling the Long Game: Why Endurance Athletes Need More — Not Less — with Alex Larson, RD SHOW NOTES What if the biggest thing holding endurance athletes back isn’t training harder — but fueling better? In this episode of Inside the Method, Heidi sits down with Alex Larson, a registered dietitian specializing in sports nutrition for endurance athletes, to unpack one of the most common — and most misunderstood — issues in the endurance world: chronic under-fueling. Together, they explore how a culture of restriction, fear of carbohydrates, and “less is more” fueling myths quietly erode performance, recovery, hormones, and long-term health — especially for athletes who menstruate. Alex shares her journey from clinical nutrition into sports performance, what she sees most often in triathletes and endurance athletes, and why today’s research is finally catching up to what many athletes have felt in their bodies for years. This conversation reframes fueling as protection, performance, and longevity — not something to earn or restrict — and offers clarity on supplements, recovery nutrition, and the future of female athlete research. Whether you’re an endurance athlete, a weekend warrior, or simply someone trying to fuel your body with intention, this episode offers a powerful mindset shift: you don’t get stronger by eating less — you get stronger by fueling enough. KEY MOMENTS 02:10 – Meet Alex Larson: From Clinical Nutrition to Endurance Sports 06:45 – Why Under-Fueling Is So Common in Triathletes 10:30 – The Cultural Myth of “Fasted Training” and Performance 15:05 – Signs You’re Not Fueling Enough (Even If You Think You Are) 19:40 – Chronic Fatigue, Hunger, Injuries & Hormonal Disruption 24:50 – Carbohydrates: Why Recommendations Have Changed 30:15 – Heidi’s Personal Experience with Under-Fueling & Recovery 35:40 – Fueling as Muscle Protection, Not Weight Control 40:20 – Protein Powders: Whey vs. Plant-Based for Endurance Athletes 45:10 – Creatine, Sodium Bicarbonate & What’s Worth the Hype 51:30 – Supplements to Be Cautious With 56:10 – The Future of Sports Nutrition Research & Female Athlete Bone Health WHAT YOU’LL LEARN Why under-fueling often masquerades as “discipline” or “optimization” How inconsistent fueling impacts hormones, metabolism, and recovery Why athletes fear weight gain — and how that fear backfires The importance of balanced carbs throughout the day, not just around workouts How proper fueling improves training adaptations and race-day performance Which supplements are evidence-based — and which are mostly marketing Why female athlete nutrition research is entering a critical new era STAY CONNECTED Heidi Greenwood ● Instagram: @hjogreenwood ● Website: HeidiGreenMethod.com SUPPORT THE SHOW If this episode resonated with you, share it with an athlete, coach, or friend who might need to hear it. Leaving a review or sending it to someone in your training circle helps this message reach more people who deserve to feel strong, fueled, and supported. Remember: Fueling isn’t about doing less — it’s about building a body that can do more, for longer.

PODCAST SHOW NOTES Atomic Habits: Building the Systems That Carry You Into 2026 Episode Description (Apple Podcasts–Ready): What if 2026 isn’t about doing more — but about building better systems? In this solo episode of Inside the Method, Heidi explores the powerful principles from Atomic Habits by James Clear and reframes them through a body-first, longevity-focused lens. Rather than chasing motivation, extremes, or quick fixes, Heidi invites you to rethink habits as small, foundational systems that quietly compound over time. From training and fueling to recovery and home environments, this episode offers practical, real-life examples of how atomic habits can support your health, performance, and nervous system — sustainably. This conversation is for anyone who wants: • More consistency without burnout • A healthier relationship with movement and food • Systems that actually fit their life, body, and resources • A grounded, intentional way to step into 2026 This episode will leave you inspired to identify your own atomic habits — and begin building a version of health that lasts. Key Topics Covered: ● Why systems matter more than goals ● Identity-based habits vs outcome-based habits ● Atomic habits inside the body (training, fueling, recovery) ● Environment design inside the home ● Building habits that fit your real life and season ● A quieter, more sustainable approach to 2026 Quote from the Episode: “Small things, done consistently, change everything.

Most people train to burn. Burn calories. Burn stress. Burn off yesterday. But burning breaks the body down. SHOW NOTES: Have you ever finished a workout and felt proud… but also a little depleted? Like you “burned” a lot, but didn’t actually build anything that will carry you forward? In this solo episode of Inside the Method, Heidi challenges the most common fitness mindset trap: chasing calorie burn instead of training with intention. She breaks down why a “burning calories” approach often keeps us stuck in a restrictive, catabolic state, and how that can quietly cost us tissue quality, hormonal balance, joint integrity, and long-term consistency. Instead, Heidi invites you to shift into a longevity-driven model: training to build systems, strength, power, endurance, and mobility, so your body becomes resilient, capable, and sustainable for decades. She uses popular training apps (like Peloton) as an example and explains how to stop “randomly clicking workouts” and start using programs strategically to create measurable adaptation. This episode is equal parts science + soul, and it’s especially powerful for anyone who has ever used exercise as punishment, struggled with restrictive food beliefs, or wants to model a healthier relationship with movement for their kids. The goal isn’t to shrink. It’s to support your body so you can live fully, now and later. KEY MOMENTS: 00:00 – Introduction: why this topic has been on Heidi’s mind 02:00 – The core idea: burning vs. building (and why it changes everything) 04:00 – Why the calorie-burn mindset fails long-term: restriction, depletion, and catabolic stress 06:30 – The hidden costs: tissue quality, hormones, joint integrity, and burnout 09:00 – What “training with purpose” actually means: building systems (strength, power, endurance, mobility) 11:30 – Every workout should have intention: VO₂ max? anaerobic power? mobility? 13:30 – Using apps like Peloton smarter: why random classes feel productive but stall progress 16:00 – Strength training strategy: repeat 2–3 classes/programs for 4–6 weeks and progress load 19:00 – How to manipulate reps/sets/weight even if you repeat the same class 22:00 – Aerobic training strategy: build base → build power → race-specific programs (layering matters) 25:00 – Why “Power Zone Max” too early can backfire without base capacity 27:00 – Mobility & yoga: where to place it, what to repeat, and how to address common tight areas 30:00 – The mindset shift: “What system did I strengthen today?” vs. “How many calories did I burn?” 33:00 – Plan your month: confidence, clarity, and less mental load 35:30 – From punishment to honoring: “I get to build the body that carries me through life.” 38:00 – Hormones + depletion: Heidi’s personal reflection on undernourishment and its ripple effects 41:00 – The impact on relationships, energy, mood, and desire when hormones are “in the tanker” 44:00 – Modeling health for kids: how fear of food transfers (and why it matters) 47:00 – Taking power back from food: reducing anxiety, cortisol, and restrictive beliefs 50:00 – Real-life example: the beet smoothie + how kids mirror our habits 53:00 – Training systems recap: strength, power, endurance, mobility, VO₂ max—and why VO₂ is “king” 56:00 – Longevity vision: groceries, getting off the floor, hiking rim-to-rim, dancing, traveling 58:00 – Heidi’s offer: consulting to help listeners structure Peloton/app training with a real plan 1:00:00 – Closing challenge: choose workouts this week based on what you’re building—not what you’re burning STAY CONNECTED: Instagram: @hjogreenwood ● Website: HeidiGreenMethod.com SUPPORT THE SHOW: If something in today’s episode made you rethink how you train, or helped you feel a little more peace around movement and food, please share it with someone who needs to hear it. You can also leave a quick review to help more people find Inside the Method. Your presence here truly means so much. Remember: balance isn’t something you find. It’s something you create, one intentional breath, one small choice at a time.

If you’ve ever felt “tight,” stiff, or like your body just isn’t responding the way it used to—there’s a good chance your fascia is part of the story. In this episode of Inside the Method, Heidi sits down with Dr. Leo Kormanik, a sports chiropractor, former elite runner, and volunteer physician with USA Track & Field. Dr. Kormanik treats 80–100 patients a week—mostly endurance athletes—and focuses almost exclusively on fascial injuries. He breaks down what fascia actually is (in real-world terms), what healthy vs. unhealthy fascia feels like, and why simply being “strong” is not enough if your fascial system isn’t functioning well. They dive into practical ways to support healthy fascia—hydration and electrolytes, heat and sauna, movement in multiple planes (not just running in a straight line), and why a simple foam roller still beats most trendy tools. Dr. Kormanik also shares what really happens during treatments like ART, cupping, scraping, Stecco techniques, and shockwave therapy, plus why consistent bodywork can literally help you age better from the inside out. They round out the conversation with Leo’s “superpowers” as a therapist, his top three wellness tools he’d replace first if everything was stolen, and the supplements he believes are truly worth your time and money. KEY MOMENTS: 00:00 – Opening: Welcome to Inside the Method & Heidi’s intro 01:10 – Meet Dr. Leo Kormanik: sports chiropractor, elite runner & USA Track & Field physician 04:00 – From exercise physiology to hands-on care: how Leo moved from lab work to chiropractic 06:30 – What is fascia, really? A simple explanation using steak, chicken & “cobwebs” 09:00 – Healthy vs. unhealthy fascia: silk vs. leather & how it actually feels on the table 11:20 – Why some athletes feel “pristine” and others feel restricted (even at the pro level) 13:10 – Fascia, joint stability & performance: Simone Biles, Patrick Mahomes & offensive linemen 16:00 – How to tell if tight fascia is protective vs. problematic (and why it’s tricky) 17:30 – Three pillars of fascial health: hydration, electrolytes & moving in multiple planes 20:10 – Why water alone isn’t enough: sodium, potassium, magnesium & retaining what you drink 22:00 – Heat as medicine: aging, stiffness & why warm climates and sauna feel so good 24:10 – Tools at home: foam rollers vs. massage guns, “the stick,” and why dead pressure wins 27:00 – Soft vs. hard foam rollers: why gentler pressure often works better than pain 29:00 – Voodoo floss / rock floss: pinning superficial fascia while deeper layers glide 31:10 – In-clinic care: ART, cupping, scraping & the rise of Stecco fascial release 34:30 – Stecco methods & how Italian fascia research is reshaping treatment approaches 36:20 – Shockwave therapy 101: what it is, how it works & why it’s not a massage gun 39:00 – From kidney stones to scar tissue: using shockwave to remodel fascia & stubborn tissue 41:30 – Snake oil vs. evidence: how to evaluate new treatments & trust what your body feels 44:00 – Fascia turnover: how fast it renews & why consistent bodywork can slow visible aging 46:10 – The power of good therapists: why feeling better matters more than fancy language 48:00 – Leo’s “superpowers” as a clinician: endless curiosity & leaving no stone unturned 51:00 – The mindset of mastery: why he’s not afraid to fail, iterate, and keep learning 53:00 – If everything was stolen: Leo’s top 3 wellness tools he’d replace first 54:00 – Sauna talk: traditional vs. infrared & how he uses each (and why) 57:00 – BrainTap: guided meditation, light stimulation & training the nervous system 59:00 – Supplements that matter: Vitamin D, creatine, iron, sodium & glutathione 1:03:00 – How much Vitamin D? Dosage, labs, K2 & why “high dose” is often misunderstood 1:06:00 – Creatine for brain & body, and why sodium counts as a supplement in his world 1:08:30 – Glutathione, travel & protecting your cells when you’re flying frequently 1:10:00 – Faster Without Fail, Leo’s book, and his mission to make fascia science practical 1:11:30 – Closing reflections: simple, consistent habits for better fascia & better aging STAY CONNECTED: Connect with Heidi & Inside the Method: ● Instagram: @hjogreenwood ● Website: HeidiGreenMethod.com Connect with Dr. Leo Kormanik: ● Book: Faster Without Fail (running, performance & recovery) ● Podcast: Educational episodes on fascia, performance, and athlete care ● Practice: Sports chiropractic clinic serving endurance athletes in Ohio   If something in today’s episode helped you understand your body a little better, please share it with a friend, training partner, or client who might benefit—or leave a quick review so more listeners can find Inside the Method. Your presence here truly means so much. Remember, balance isn’t something you find. It’s something you create—one intentional breath, one small choice, and one simple habit at a time.

Have you ever thought more about your retirement account than your “retirement body”? We plan for our financial future, but most of us never get that same level of detail on our health, fitness, and longevity. In this episode of Inside the Method, Heidi sits down with Dr. Daniel Terveen, an ophthalmologist, father of four, and longevity enthusiast who traveled to Dr. Peter Attia’s clinic. Dr. Terveen walks us through what actually happens during a six-hour longevity assessment—from whole-body MRI and genetic testing to VO₂ max and movement analysis—and how it changed the way he trains, eats, and lives. They dig into why VO₂ max is such a powerful predictor of healthspan, how to think about false positives on advanced testing, what really matters in body composition, and how Dr. Terveen structures his weekly routine around strength, zone 2 cardio, and recovery. They also touch on nutrition, fasting, sauna and cold exposure, and the handful of supplements he actually believes in (including creatine). If you’ve ever wondered what a high-end longevity workup looks like—and how to translate that into real-life habits you can actually follow—this episode is your blueprint. KEY MOMENTS: (Timestamps are approximate—adjust to your final audio edit.) 00:00 – Welcome to Inside the Method & today’s focus on longevity 02:00 – Meet Dr. Daniel Terveen: ophthalmologist, dad of four & former college athlete 04:30 – Why longevity? Planning for grandkids’ milestones, not just retirement accounts 07:10 – Discovering Dr. Peter Attia through podcasts & evidence-based longevity content 09:05 – Getting into the clinic: what it took to become a patient and book the visit 11:10 – Inside the 6-hour assessment: labs, genetics, whole-body MRI, DEXA, VO₂ max & more 14:45 – The patient experience: hospitality, facilities, and what the day actually felt like 17:20 – VO₂ max testing explained: why treadmill, how the test runs, and what they measure 21:10 – False positives & mental prep: what happens when advanced testing finds “something” 23:40 – Surprising MRI results: early cervical spine arthritis from surgical posture 26:00 – Genetic testing discovery: Factor V Leiden, clot risk & behavior changes for flights 29:00 – Why VO₂ max is king for longevity & how it compares to smoking, diabetes & more 33:00 – Elite VO₂ targets by decade and how Dr. Treveen’s results reshaped his training 35:30 – Norwegian 4x4s: the interval protocol he’s using to push VO₂ max higher 38:20 – How often to train at VO₂ max vs. zone 2 (and why 30-second HIIT isn’t enough) 40:15 – What body composition really means: visceral fat vs. subcutaneous & leg strength 42:30 – A week in the life: Dr. Terveen’s actual training routine (strength, yoga, zone 2, VO₂) 46:20 – Nutrition for longevity: protein targets, sugar reduction & when fasting makes sense 51:10 – Fasting, time-restricted eating & why context (over- vs. undernourished) matters 54:00 – Sauna for health: traditional vs. infrared, dose, and what the research actually shows 58:00 – Cold therapy: what we know, what we don’t, and why he still does cold plunges 1:01:00 – Supplement “big four”: fish oil, vitamin D, magnesium & creatine for body and brain 1:06:00 – Thoughts on greens powders & why micro-dosing 400 ingredients isn’t magic 1:08:30 – Bringing longevity home: launching a multidisciplinary clinic in Sioux Falls 1:11:00 – Final reflections: no shortcuts, why exercise is still the #1 lever for healthspan STAY CONNECTED: Connect with Heidi & Inside the Method: ● Instagram: @hjogreenwood ● Website: HeidiGreenMethod.com Connect with Dr. Daniel Terveen: ● Ophthalmologist & anterior segment surgeon at Vance Thompson Vision in Sioux Falls, SD SUPPORT THE SHOW: If something in today’s episode sparked a new idea for how you want to age, please share it with a friend, family member, or training partner who’s on their own longevity journey. You can also leave a quick review to help more people find Inside the Method. Your time and attention here truly mean so much. Remember: longevity isn’t built in one big overhaul—it’s created one intentional workout, one nourishing meal, and one small choice at a time.

In a world that demands we constantly push forward, we often overlook the most vital system for our health and performance: our nervous system. But what if there was a practice that could actively train it, making us more resilient to stress and more connected to ourselves? In this episode, Heidi sits down with breathwork facilitator and wellness guide Tamme Berdahl to explore the new frontier of wellness. Tamme demystifies the ancient practice of breathwork, reframing it as "fitness for the nervous system." She walks us through what a transformational breathwork session actually looks and feels like—from the physical sensations of tingling and temperature changes to the profound emotional releases that can occur. This conversation is a practical and inspiring guide to understanding how intentional breathing can help you empty your "stress bucket," improve your health from a cellular level, and unlock a calmer, more focused state of being. KEY MOMENTS:01:12 - Meet Tamme Berdahl: From Functional Nutrition to a Deep Calling for Breathwork03:17 - What is Breathwork? A Powerful Tool for a Modern World03:45 - "Fitness for the Nervous System": How Breathwork Builds Resilience06:34 - What a Breathwork Class is Actually Like: A Step-by-Step Walkthrough16:16 - The Bodily Sensations of Breathwork (Tingling, Cramping & More)18:20 - The Power of Emotional Release in a Safe Space22:55 - How Breathwork is Enhancing Performance for a USHL Hockey Team29:27 - The Real-World Health Benefits: How Regulating Stress Impacts Everything32:23 - Tamme's 3 Non-Negotiable Health Habits   STAY CONNECTED: Instagram: @hjogreenwood Website: Heidigreenmethod.com Ketone: High Performance Energy in a Bottle. Connect with Tamme Berdahl Instagram: tamme.spreadthehealth   SUPPORT THE SHOW: If something in today's episode spoke to you, please share it with someone who might need it, or leave a quick review. Your presence here truly means so much. Remember, balance isn't something you find, it's something you create one intentional breath, one small choice at a time.  

Have you ever left a doctor's appointment feeling rushed, unheard, or like you barely had time to ask your most important questions? You're not alone. The standard healthcare model often leaves patients feeling like a number, but a new, more intentional approach is emerging. In this episode, Heidi sits down with Dr. Nicole Ascanio, a family physician who left the traditional hospital system to open her own Direct Primary Care (DPC) practice. Dr. Ascanio pulls back the curtain on a model that allows for hour-long appointments, direct text access, and a true partnership between doctor and patient. They also dive into some of the most pressing topics in women's health today, including a nuanced discussion on Hormone Replacement Therapy (HRT), the science-backed benefits of creatine for women, and the foundational "heavy hitters" of health that no supplement can replace. This is an essential conversation for anyone ready to become a more empowered and informed advocate for their own health. KEY MOMENTS: 01:45 - Meet Dr. Nicole Ascanio: From General Surgery to Family Medicine 05:31 - What is Direct Primary Care (DPC)? A Revolutionary Healthcare Model 08:03 - The Problem with the System: 7-Minute Appointments vs. Hour-Long Visits 15:08 - Common Health Trends: Fatigue, Hormones, and Peptides 18:50 - The Truth About Hormone Replacement Therapy (HRT) for Women 25:39 - The Safest Way to Take Estrogen: Transdermal vs. Oral 32:53 - A Doctor's Take on Creatine for Women: Debunking the Myths 37:10 - Dr. Ascanio's "Non-Negotiables" for Health 48:42 - A Doctor's Warning: Navigating the Worlds of Supplements and "Big Pharma" 53:13 - The Power of a Healthcare Model Built on Trust and Connection STAY CONNECTED: Instagram: @hjogreenwood Website: Heidigreenmethod.com Ketone: High Performance Energy in a Bottle. Connect with Dr.Nicole Ascanio Website: aspireMD Direct | Primary Care Center Omaha, NE   SUPPORT THE SHOW: If something in today's episode spoke to you, please share it with someone who might need it, or leave a quick review. Your presence here truly means so much. Remember, balance isn't something you find, it's something you create one intentional breath, one small choice at a time.

In the world of elite athletics, the margin between a gold medal and fourth place can be less than 1%. So, what does it take to find that edge? It begins with a deep, biomechanical understanding of the body and a practitioner who knows how to listen. In this episode, Heidi sits down with Dr. Karla Wolford, a sports chiropractor and rehab specialist who has worked with everyone from professional beach volleyball players and Olympic weightlifters to endurance athletes. Dr. Wolford shares her incredible journey from a multi-sport farm kid to treating the world's best athletes, and reveals the common (and often overlooked) dysfunctions she sees in runners—from pelvic girdle issues to poor big toe function. This conversation is a masterclass in advocating for your body, understanding the connection between pain and performance, and learning what it truly takes to move from simply being pain-free to achieving your peak potential. KEY MOMENTS:01:41 - Meet Dr. Karla Wolford: From Farm Kid to Sports Chiropractor03:17 - The Moment of Inspiration: Seeing Chiropractors in the Olympics07:58 - The "1% Difference": What It's Like Working with Professional Athletes12:39 - How Working with Pros Sharpens the Skills for All Athletes14:24 - The 3 Most Common Dysfunctions in Endurance Athletes19:28 - Advocating for Your Body: How to Talk to Your Provider About Performance Goals21:34 - The One Thing Most Athletes Overlook: Nutrition & Sleep for Healing24:23 - A Look Inside Dr. Wolford's Own Training and Self-Care Routine33:02 - Heidi's "Why": The Marvel of the Human Body and the Power of Inspiring Others36:30 - A Closing Thought for Your Day: "When I relax and release control, everything flows."   STAY CONNECTED: Instagram: @hjogreenwood Website: Heidigreenmethod.com   SUPPORT THE SHOW: If something in today's episode spoke to you, please share it with someone who might need it, or leave a quick review. Your presence here truly means so much. Remember, balance isn't something you find, it's something you create one intentional breath, one small choice at a time.

How does an athlete maintain a high level of performance for not just one Olympic cycle, but four? What does it take to sustain a love for your sport through injuries, setbacks, and the natural evolution of aging? It requires a deep understanding of the method behind the miles. In this episode, Heidi sits down with her friend and fellow elite runner, Becki Spellman—a 4-time Olympic Marathon Trials qualifier and coach with nearly two decades of experience. They dive deep into the lessons learned over a 30-year running career, from the mental shift that unlocked Becki’s longevity to the critical training adjustments that master's athletes need to make. This is a powerful conversation about the art of coaching, the evolution of the sport, and the profound life lessons that running teaches us about resilience, community, and knowing what we are truly capable of. KEY MOMENTS:01:47 - Meet Becki Spellman: Twin Mom, Coach & 4x Olympic Trials Qualifier06:12 - The Surprising Shift from Miler to Marathoner09:29 - The Secret to 16 Years of Elite Performance: Longevity & Mindset12:23 - Key Training Adjustments for the Master's Athlete19:18 - The "Headcase" Label: Overcoming Mental Barriers in Sport20:45 - What Coaches Wish Athletes Knew: "Workouts Aren't Tests"24:15 - What Athletes Should Communicate to Their Coaches28:23 - The Biggest Shifts in Running Culture Over the Last 20 Years31:02 - A Coach's Perspective: How to Build a Marathon Training Year44:05 - The Greatest Lesson Running Teaches About Life   STAY CONNECTED: Instagram: @hjogreenwood Website: Heidigreenmethod.com   SUPPORT THE SHOW: If something in today's episode spoke to you, please share it with someone who might need it, or leave a quick review. Your presence here truly means so much. Remember, balance isn't something you find, it's something you create one intentional breath, one small choice at a time.

For many dedicated athletes and high-achievers, an injury or major setback can feel like a devastating loss of purpose and control. We become fixated on the one thing we can’t do, rather than the limitless potential of what we can do. In this deeply personal and strategic episode, Heidi shares her expert method for transforming injury—or any failure—into a profound opportunity for growth. Drawing on her own experience coming back from a hip fracture, she breaks down the 5 essential pillars that allow you to shift from a stressful recovery to a strategic "Healing Block." This is an intentional guide to rebuilding from the inside out, reducing inflammation, recalibrating your nervous system, and acquiring new skills that will make you a stronger, more resilient human being when you return to your sport. Learn why the key to healing is letting go of control and giving your body the nourishing environment it needs to thrive. KEY MOMENTS: 0:52 - Hook: Turning Injury or Setback into Opportunity/Growth2:35 - Pillar 1: Shifting the Lens to a "Healing Block" Mindset3:47 - Pillar 2: Making a List of What You Can Do (The mission to decrease full-body inflammation)6:11 - Pillar 3: The Challenging but Necessary Practice of Stillness (Breathwork, Sauna, Epsom Salt Baths)7:51 - Pillar 4: Focusing on a Non-Exercise Hobby (Heidi's Sourdough journey and the lesson in patience)9:34 - Pillar 5: Re-focusing on Tissue Work, Mobility, and the Movements You Can Do10:25 - A Final Thought: Why You Must Nourish, Not Restrict, During Healing   STAY CONNECTED: Instagram: @hjogreenwood Website: Heidigreenmethod.com   SUPPORT THE SHOW: If something in today's episode spoke to you, please share it with someone who might need it, or leave a quick review. Your presence here truly means so much. Remember, balance isn't something you find, it's something you create one intentional breath, one small choice at a time.

For many high-achievers and dedicated athletes, the time between training goals can feel unstructured and even stressful. We finish a race or a strength cycle and immediately wonder, "What's next?" But what if this in-between phase is the most critical part of your training? In this episode, Heidi shares her expert method for making your "off-season" or training break a period of profound restoration and growth. She breaks down her five essential pillars—from cellular repair and nervous system recalibration to reconnecting with joy. This is not about being lazy; it's a strategic, intentional process of rebuilding from the inside out. Learn how to leverage your downtime to come back stronger, more resilient, and more connected to your purpose than ever before. KEY MOMENTS:00:56 - Why Breaks Between Training Blocks Are Critical for Longevity02:03 - Pillar 1: Rebuild From the Inside Out (Nutrition, Sleep & Hormones)03:53 - Pillar 2: Reflect and Reconnect (Journaling & Assessing Your Last Cycle)04:43 - Pillar 3: Move with Intention, Not Obligation (Recalibrating Your Nervous System)06:11 - Pillar 4: Revisit Joy (Filling Your Emotional Tank)08:08 - Pillar 5: Reset Your Compass (Setting New, Aligned Intentions)09:32 - Quick Recap of the 5 Pillars11:52 - A Closing Thought: "I trust that the next step will appear at its right time.   STAY CONNECTED: Instagram: @hjogreenwood Website: Heidigreenmethod.com SUPPORT THE SHOW: If something in today's episode spoke to you, please share it with someone who might need it, or leave a quick review. Your presence here truly means so much. Remember, balance isn't something you find, it's something you create one intentional breath, one small choice at a time.

For an athlete, what happens when the one thing that defines you—your ability to move freely—is taken away? For Heidi, this question became a lived reality for three long years. In this deeply personal and vulnerable solo episode, Heidi pulls back the curtain on her grueling journey with a mysterious leg injury that led to a hip stress fracture and major surgery. She shares the raw story of shifting from an athlete who "grinded through the pain" to a wellness guide who learned the profound art of listening to her body. This is a story about surrender, patience, and redefining what success looks like. This episode is more than a race recap; it's a testament to the resilience of the human body and spirit, and a powerful reminder that true strength often begins with the bravery to be still. KEY MOMENTS: 01:30 - The Start of the Journey: A Mysterious Injury & Pushing Through Pain 04:00 - The Turning Point: Discovering a Stress Fracture & The Decision for Surgery 05:19 - A Slow Recovery & The Battle Between Hope and Reality 06:00 - The Breakthrough: A Gait Analysis Reveals the Root Cause 08:16 - The Decision to Run Chicago, But with a New Mindset 11:26 - Race Day: Finding Flow, Joy, and Gratitude Over 26.2 Miles 13:27 - A New Era of Fueling: The Science Behind Taking in 840 Calories 16:20 - The Final Result: A Time of 3:07 and a Deeply Personal Victory 19:02 - A Quote for Healing: "I Accept the Restrictions of My Body Today." RESOURCES MENTIONED: Dr. Carla at EHP Performance David Gray's Hip Rehab Program Morton Gels & Ketone IQ STAY CONNECTED: Instagram: @hjogreenwood Website: Heidigreenmethod.com SUPPORT THE SHOW: If something in today's episode spoke to you, please share it with someone who might need it, or leave a quick review. Your presence here truly means so much. Remember, balance isn't something you find, it's something you create one intentional breath, one small choice at a time.