Inspired Soles

Stuart Chutter is the first trail ultrarunner we’ve had on the show who is also a regenerative farmer from Melville, Saskatchewan.  We were super curious about how a person finds the time for both farming and ultrarunning, activities that each require significant commitment, time and energy for success.  So we invited Stuart to come on the show to talk about both his passions.In this episode, Stuart tells us about how he started running and ended up in Melville as a farmer.  We discuss the “Five Principles of Soil Health” and the “Bag of C’s” that he mentally carries on a run, as well as the dual application of each to both farming and ultra running.  As we talk about his running philosophy, we move into a conversation around Stuart’s recent experience pacing his friend and recent guest Evan Birch during the 300 mile Speed Project from Santa Monica, CA to Las Vegas, NV which could be a whole podcast in and of itself.We cover a lot of ground in this episode (how's that for a dual pun ?!) and we hope you enjoy this refreshing chat with Stuart Chutter!Connect with Stuart:Instagram: @stuartchutter Article written by Stuart about running/farming parallelsConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's InstagramCarolyn's FacebookCarolyn's websiteWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.

**TRIGGER WARNING - This episode has references to sexual abuse. In this episode, Edmontonian elite ultra runner Priscilla Forgie returns to the show to discuss her contribution to the new book Run for Your Life. This book is an incredible collaboration of short stories written by 13 different runners made possible by several sponsors from Alberta, Canada including Run Calgary, Servus Edmonton Marathon and 5 Peaks. It was within the pages of this book that Priscilla chose to share parts of her personal story that had remained completely repressed for most of her life, unrevealed even to her. In a chapter that reads more like poetry, she elegantly describes her thoughts and feelings as she moves along the trail and how her relationship with running has evolved and relates to healing the trauma of her past. Her writing elicits several emotions, and although she describes moments of darkness, the reader is left feeling uplifted as she speaks about moving into the light.Priscilla’s goal is to start more open and honest conversations about the topic of childhood sexual abuse and that is the simple goal of this episode. Over the next hour we catch up on all the awesomeness that has been happening in Priscilla’s race calendar over the last year, and move into a very thoughtful conversation on her trauma and healing experience and how one can provide a safe place on the receiver side of the conversation should someone entrust you with their trauma story.  We thank Priscilla for her bravery and her strength as she shares her story with us.Connect with Priscilla & buy the book:Instagram: @prissyforgieRun For Your Life: Lessons Learned From Going the DistanceOur previous interview with Priscilla Connect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's InstagramCarolyn's FacebookCarolyn's websiteWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.

Omena Babalola is an accomplished 55-year old masters sprinter from Winnipeg MB and an absolute force to be reckoned with. Born in Nigeria to two high achieving parents, Omena came to Canada in her early 20s and spent time on Prince Edward Island before completing her MBA at St. Mary’s University in Halifax and following her man to Winnipeg. Omena currently works as a Professional Auditor at Manitoba Hydro and is the Vice President of Athletics Manitoba.As for her start in athletics, Omena describes what it was like to “be so slow when her mom was so fast.” Despite coming dead last in her first foot race, Omena stuck with sprinting and chose to focus most of her energy on things that would give her the biggest return on investment. It turns out this is a valuable life skill off the track as well. After taking some time off while having her twins in 1997, Omena was re-inspired in her late 30’s by Saskatchewan-based sprinting legend Carol LaFayette-Boyd, who is over 25 years her senior. Carol gave Omena some positive words of encouragement about her potential, she decided to re-engage with competition and, as they say, the rest is history.Omena still holds numerous university and provincial sprinting records and has medaled on national and international stages in the 200m as well as the 4x100m relay. In 2023, Omena was awarded female masters Athlete of the Year by Athletics Manitoba.Connect with Omena:Instagram: @omenab7828Facebook: @omena.babsConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's InstagramCarolyn's FacebookCarolyn's websiteWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.

Jean Fortier is the general director and founder of Québec Mega Trail. He joins us to talk about his running origins and dive deep into the past, present and future of this amazing event.QMT is a legendary ultra-trail race, renowned as one of the most beautiful but also as one of the hardest in Canada. Crossing one of the most beautiful places in Québec, it takes runners all the way to Mont-Sainte-Anne, and more than 3,000 racers meet there every year. A place where high-level athletes come to compete, the organization also offers challenges for beginners with ten events ranging in distance from 1-160 km over four days. Founded in 2012 and now in its 12th year, the Québec Mega Trail actively promotes trail running while being a flagship race in terms of safety, sustainable development and constant innovations.Since 2023, Québec Mega Trail has been part of the World Trail Majors and has been selected to host the 50 km and 80 km events of the 2025 and 2026 Canadian Mountain & Trail Running Championships.In this episode we talk about:Jean’s own running experiencesHow QMT came to beThe values that guide Jean’s decisions as a race directorThe highlights and the challenges the race has seen in the last 12 yearsHow QMT has chosen to remain independent in the international racing landscape in becoming a founding member of the World Trail Majors, an international group which includes some of the most iconic trail running events in Asia, Europe, Africa and North AmericaConnect with QMT:Website: https://ultratrailcanada.com/en/Instagram: @qcmegatrailFacebook: quebecmegatrailConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's InstagramCarolyn's FacebookCarolyn's websiteWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.

Nick Kershaw is a man with a mission.  A runner with a background in finance and a passion for international development, Nick joins us from the UK to tell us all about how the Impact Marathon Series came to be and why it is so special.  The Impact Marathon Series was born in 2015 from a dream that we could use the simple power of running to uplift communities and empower runners all over the world.Throughout the Impact process, from the organizations they choose to support, to the way they engage and interact with the projects and the communities, their goal is to take the impalpable and make it real.  Nick and his crew have a goal to take their runners on a journey where they can find out what impact really means - the direct impact one can create, as well as how our lives indirectly have an impact that creates ripples across the world.Over the last eight years, Impact Marathon has raised $1.5 million for grassroots organizations and has built a reputation for creating entirely unique events in some incredible countries.Connect with Nick & Impact Marathon:Website: https://www.impactmarathon.com/Instagram: @impactmarathonConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's InstagramCarolyn's FacebookCarolyn's websiteWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.

Jen Shapka is a woman with a mission who seemingly can’t say no…and there are many runners who are grateful she says yes most of the time! Jen has moved a lot in her adult life, and it was the frequent moving that made this now 45-year old force herself to find a community wherever she landed. With two small kids at home, a husband away for work, and no family around, it was tough to get to the gym or join a team (both of which she’d have promptly quit anyway). One day 9 years ago she put on her shoes and went for a run. Or rather, mostly walking with a little bit of running. That eventually led to longer distances, a few races, and the most supportive and fun community. Currently living in Winnipeg - for the longest time ever in one place as an adult - she’s had time to really appreciate all that the running community, and now the triathlon community, have to offer.In this episode we learn about Jen’s personal running journey that I’m sure many of you can relate to. Her personal journey is inextricably intertwined with her experiences race directing and volunteering for numerous events around the city. Jen talks about who has inspired her and what she has learned along the way. It is an absolute pleasure to share this conversation with you.Sponsor: GoodPhyte Phytase is known to substantially increase absorption of micronutrients, protein and amino acids. This super-powered digestive enzyme unlocks micronutrients in your food, helping you absorb more so you feel better, sleep better, and perform better.Use code Jointhegoodphyte10 to receive 10% off all orders.Website: https://goodphyte.com/Instagram: @jointhegoodphyteOur previous episodes with GoodPhyte Founder, Amy GolumbiaFighting the GoodPhyteAccessing Your IntuitionResources we discussed in the episode:Find a Manitoba Road Race: https://mraweb.caConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's InstagramCarolyn's FacebookCarolyn's websiteWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.

Rory Linkletter is a professional Canadian athlete who lives and trains in Flagstaff, Arizona, is sponsored by Puma, and is coached by US half marathon record holder, Ryan Hall. He is also now the 2nd fastest Canadian marathoner in history!We first had Rory on the show six months ago (Ep 153) after finishing 19th at the World Championships marathon in Budapest. Since then he’s been training up a storm with one goal in mind…making the Paris Olympic team this summer. Ideally that meant running the Olympic Standard of 2:08:10, which was no small feat considering he’d have to shave over 2-minutes off his personal best. But on February 18th 2024, Rory got the job done in Seville Spain with nine seconds to spare, running the race of his life in a new personal best of 2:08:01!In this conversation, we discuss:How he got fired up watching the US Olympic Marathon trialsWhat Pumas he wore on race dayWhat it meant to have his family’s support in Spain, andWhat it feels like to run a 1-second negative split. Even though Rory is at the very top of the sport, so much of what he talked about was relatable to the average runner. Just like you and me, he experiences taper crazies in the weeks before a big race, he ceases to be able to do math in the final stretches of a marathon, and he sometimes hesitates to put his big goals out into the world in case he fails to reach them. You’ll have to listen to the end to hear about his Olympic Marathon dreams this summer in Paris should he be named to our Canadian Marathon team, which we’ll know by May 5th.Resources we discussed in the episode:Rory's first interview on Inspired Soles: Top Canadian Men's Marathon at 2023 World ChampionshipsUS Olympic Marathon Trials RecapBen Flanagan | Deep Dive on World ChampionshipsConnect with Rory:YouTube: @LinkletterRoryInstagram: @rory_linkletterConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's InstagramCarolyn's FacebookCarolyn's websiteWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.

Today’s episode features three incredible ladies who all have speaking roles at The Run Retreat, an inaugural women’s event that will be taking place in beautiful Hecla Provincial Park, 2 hours north of Winnipeg, MB, from June 7-9, 2024. Three-time Inspired Soles guest Sasha Gollish is our keynote speaker and in addition to being an elite Canadian runner, she is also the Director of Community Engagement at the University of Toronto’s Mental Health & Physical Activities Research Centre. A lover of moving her body in nature, Sasha brings the fun to everything she does and welcomes every level of runner – including the run-curious folks! – to show up as their authentic selves.Obstetrician Gynecologist Dr. Georgia Lefas joins as our women’s health expert and invites us to lean into our intuition and see it as somewhat of a superpower. A marathon runner with a passion for giving back to her community, Georgia hopes to provide women with more language and a safe space to advocate for themselves.Jamie Donaldson is a pelvic floor physiotherapist practicing in Winnipeg, MB. She is a huge proponent of empowering women to safely move their bodies, and she’s currently taking her own advice as she gets back into running herself.Each of these women got a full body hell yes when they were asked by The Run Retreat’s founder, Robyn Penner, to be involved. Robyn was on our show back in the spring of 2023 if you want to learn more about her and hear what inspired her to create this awesome event for women and those who identify as women. Learn more about The Run Retreat:Website: https://therunretreat.ca/Instagram: @therunretreatFounder, Robyn Penner on Inspired Soles Social Media Giveaway contest for a free hat from The Run RetreatFollow @therunretreatFollow @inspiredsolescastTag your friends in the commentsContest closes Tuesday, March 12th, 2024Connect with Sasha Gollish:Instagram: @sgollishrunsPrevious Inspired Soles episodesDec 6, 2023: Perimenopause & the Competitive AthleteOct 25, 2022: 3rd at Canadian Marathon ChampionshipsConnect with Dr. Georgia Lefas:Website: vulvarhealth.com  (it has links to curated resources)Connect with Jamie Donaldson:Instagram: @PelvisPhysio and @protaclinic and #pelvicfloorphysiotherapyWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.

Our COTQ series is meant to highlight the different aspects of what it means to be in a partnership when one or both people are runners and do we ever have a power couple to feature today in Jonelle Koop-Yumang and Melvin Yumang.Melvin is the runner of their duo but as you’re about to hear, his 6-year running journey has aligned very closely with the couple’s fertility journey…and what a wild ride it has been for them! Their story is filled with love, loss, grief, hope, setbacks, serendipity, more hope, more setbacks, and eventually an 8-lb 2-oz miracle in the form of baby Jameson, who at 4.5 months can be heard cooing in the background for most of this interview. Fertility can understandably be a sensitive topic and we want to put that disclaimer on this episode. For many years Jonelle & Melvin kept their struggles private, but baby Jameson is a direct result of letting their guards down and in that sense they’ve found unexpected beauty in opening up and being vulnerable. Resources we discussed in the episode:Arli Cruikshank | Running Through SurrogacyCouple of the Quarter | Bo Huang & Mingdi ZhouJonelle's tumor: Myxopapillary EpendymomaEmbryo adoption (US)Embryo donation (Canada)Connect with Melvin & Jonelle:Instagram: @emjaywhyConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's InstagramCarolyn's FacebookWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.

Evan Birch is a partner, father, friend, colleague and ultra runner who has been running his entire life, in more ways than one. While his accomplishments range from competing in the Sinister 7 100, the Canadian Death Race and the Divide 200, Evan’s foray into ultra running began in 2017, born out of running away from a two-decade career in emergency services. He assisted thousands of people, saved countless lives and comforted many more on their worst days…until it broke him.  In January 2022, Evan finally asked for help and slowly developed a new relationship with running through hours of intensive therapy. He forged a path towards healing from a diagnosis of PTSD, anxiety, and depression and eventually found he was no longer running away. He was facing his trauma head-on, leaning into the storm and the fear. His goal is to show others that there is a path forward and that you are not alone. He believes that you are more capable than you perceive yourself to be and that stepping out of your comfort zone is the only way to grow. It is through shared experiences that we can make a difference for ourselves and others.Connect with Evan:Instagram: @ultrabirch Connect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's InstagramCarolyn's FacebookWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.

On February 3rd, 2024, the United States held their Olympic Marathon Trials in Orlando, FL to determine the team they will be sending to the 2024 Summer Games in Paris, France. Once every four years the best in the country  race head-to-head where the top three men and top three women are chosen to represent the country at the Olympics. Not many countries select their team this way and it’s got to be an absolute pressure cooker of an environment for athletes, but for fans of the sport it promises some of the highest quality athletics entertainment. Carolyn considers herself a fan of the sport but nowhere near the level of her older brother, Kevin Beatty, who accepted our third invitation to the show to break it all down with us. This topic of the US Olympic Marathon Trials is admittedly quite nerdy and likely only interesting to diehard fans. Luckily we had Kim asking excellent clarifying questions, preventing us from going too deep in the weeds, and even coming up with some very insightful takes of her own!In this episode we discussed:How to qualify for this raceWhy it’s such a big dealWho the favourites were on both the men’s and women’s sidesHow each race played outNotable DNFsSurprise underdog performancesShakespearean tragedies that were tough to watch. We realized afterwards that beyond discussing the qualifying standards, there was virtually no mention of the athletes’ finishing times, which speaks to the thrilling nature of championship style racing.Kevin’s previous episodes on the podcast:Ep 3 | Treating Running Like a Sport Ep 78 | Pacer for Carolyn’s Las Vegas 10k Win Resources discussed in the episode:Ep 104 | The Anatomy of a DNF Connect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's InstagramCarolyn's FacebookWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.

Andrew Swan is a 55 year old lawyer, former politician and runner who is a staple in the Winnipeg community…some might even say “Winnipeg famous.” He practiced family law for 14 years before being elected to the Manitoba Legislature in 2004. He served as the Minister of Competitiveness, Training and Trade as well as the Minister for Liquor and Lotteries before settling into his role as Manitoba’s Attorney-General and Minister of Justice from 2009-2014. Andrew left politics in 2019 and is now General Counsel for Doctors Manitoba, and for the past three years he’s been a director for the Manitoba Runners’ Association.At 6-foot 6-inches, Andrew self-identifies as a Clydesdale runner who has taken part in roughly 60 half marathons, including every single running of the Winnipeg Police Service half marathon since its inception 20 years ago. Every Father’s Day after completing his half marathon, you can find Andrew at the finish line of the Manitoba Marathon greeting exhausted marathon runners.In this conversation you’ll hear about: The backhanded compliment Andrew received from Running Room founder, John StantonHow running brought him closer to some of his political opponents, including Stockwell DayHis one racing victory at the Winnipeg Beach Fun Run, and His prowess at the beer mile.Sponsor: GoodPhyte Phytase is known to substantially increase absorption of micronutrients, protein and amino acids. This super-powered digestive enzyme unlocks micronutrients in your food, helping you absorb more so you feel better, sleep better, and perform better.Use code Jointhegoodphyte10 to receive 10% off all orders.Website: https://goodphyte.com/Instagram: @jointhegoodphyteOur previous episodes with GoodPhyte Founder, Amy GolumbiaFighting the GoodPhyteAccessing Your IntuitionConnect with Andrew:Instagram: @andrew.swanFacebook: andrew.swanResources discussed in this episode:Winnipeg Police Service Half MarathonNancy Gajdosik | Manitoba Marathon Volunteer x 41 YearsBeer MileConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's InstagramCarolyn's FacebookWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.

Waldo Cheung is a physiotherapist originally from BC currently living in Calgary, AB. His current interests lie in the promotion of healthy running and rock climbing as well as the preservation of strength and function in the middle age and elderly. He has worked and taught in a variety of different rehabilitation settings from critical care to sports medicine. Waldo is an instructor for The Running Clinic, a company that offers research based instruction using science and expertise to inform a clinician’s practice working with runners. We both found these courses transformational several years ago and enjoyed catching up and discussing current trends in running injury prevention and performance.In this episode we discuss:Waldo’s background in running & physiotherapyHis philosophy as a physio working with runnersHis passion for research and teachingHis thoughts on running shoes based on current research and real lifeThe use of technology to inform training & performance and…Waldo’s prediction for the future direction of running related researchConnect with Waldo:Instagram: @rehabinapinchCalgary Home Physiotherapy5th Ave Place Chiro & MassageResources discussed in this episode:Quantification of Mechanical StressJames O’Keefe's TED Talk: Run for your life! At a comfortable pace, and not too farPaula Radcliffe's Improvement in Running EconomyConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's InstagramCarolyn's FacebookWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.

Dave Proctor is back on the show for the third time. Since we last spoke in the spring of 2022, he’s become the fastest person to run across Canada AND a published author!On May 15th, 2022, the ultrarunning legend from Okotoks, AB started running west from St. John’s, NL, followed in the footsteps of his hero Terry Fox, traversed over 7100 kilometers, and arrived in Victoria, BC 67 days, 10 hrs and 27 minutes later, breaking Al Howie’s 31 year old record by 5 days. In case you’re having trouble comprehending this incredible feat of human endurance, it breaks down to an average of 105.3 kms a day for 67 days in a row with no days off. Dave had attempted the record once before in 2018 when he ran in the opposite direction for an entirely different cause, but was forced to stop about halfway near Winnipeg, MB due to crippling back pain.Dave does not hold anything back in the pages of his newly-released book Untethered. Of course he shares about the incredible highs of conquering his long standing dream of running across our beautiful country in record time, but he’s also transparent about the toll it took on his body, his mind and his relationships. Dave believes we’re all capable of so much, but also that true strength lies in our ability to be vulnerable. In this book he brings us along on the highs and lows he endured on his Trans-Canadian speed record and the devastating months that followed. We really enjoyed Dave’s honesty & transparency in this episode and hope you do too.Connect with Dave & buy Untethered:Instagram: @runproctorWebsite: www.runproctor.netIndigoAmazon.caAmazon.comAmazon EbookOur previous episodes with Dave:Ep 13: The Power of Asking "Why Not?"Ep 83: Trans-Canadian Speed Record Attempt PreviewConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's InstagramCarolyn's FacebookWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.

Val Schonberg is a Registered and Licensed Dietitian with a master’s degree in nutrition science from the University of Minnesota. She is Board Certified as a Specialist in Sports Dietetics, a Certified Menopause Practitioner with The Menopause Society (previously known as the North American Menopause Society) and a Fellow of the Academy of Nutrition and Dietetics. Val owns a private practice in Atlanta, Georgia where she specializes in midlife health and menopause, recreational and professional sports nutrition, all types of eating disorders and helping individuals break free from dieting and disordered eating.In this conversation we talk about the common tendency to overthink nutrition. Val invites us to embrace the idea that nutrition can be simple, that midlife can be a great opportunity to rethink our health goals, and how we can shift our focus from weight to wellbeing. Val discusses her sensible “food first” approach to nourishing our bodies, testing vs. guessing when it comes to supplementing, and non-scale victories. Val is passionate about providing nutrition care to populations vulnerable to disordered eating and promoting positive nutrition messages that help people make informed decisions about their health and live a life where they are at peace in their relationship with food and their body.Sponsor: Canadian Masters AthleticsWebsite: canadianmasters.caJoin the CMA Facebook Group: @cma.vca is the best place to continue the menopause conversation!Instagram: @canadianmastersathletics35Previous episodes in this series:Jill Moreash | Thriving in PostmenopauseSasha Gollish | Perimenopause & the Competitive AthleteCarrie Oswald | Medically-Induced MenopauseDr. Nese Yuksel | Menopause 101Amanda Thebe | Menopocalypse Author on Staying Fit Through MenopauseConnect with Val:Instagram: @v.schonbergrdWebsite: valschonberg.com Connect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's InstagramCarolyn's FacebookCarolyn's websiteWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.

Dr. Duane Scotti is a Connecticut-based running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner.  He has become a kindred podcast spirit of ours and with this episode has the honor of becoming the first guest we’ve had on the show 3 times!  A leader in the rehab and running community for 20+ years, Duane is constantly learning, growing and sharing not only his professional knowledge but his personal experiences with the athletes that he coaches and the listeners of the Healthy Runner Podcast.Keeping with what now seems to be tradition, we invited Duane back (to our show) to kick off the new year talking about his Return to Running Blueprint.  Are you a runner who has struggled with lack of clarity and focus when returning to running after injury? Have you been away from running due to illness or life events and are looking to return in a healthy sustainable way?  Did you know there’s actually a research-based, proven formula to success?In this episode we cover:What is a Return to Run program?Who is it for?How do you know when you’re ready to return to running?How do you know when you’re ready to progress to the next phase?How do you remain patient through the process?We start the episode discussing Duane’s recent huge marathon PR and what he did to achieve that, and close the episode discussing his personal running goals for 2024.Sponsor: GoodPhyte Phytase is known to substantially increase absorption of micronutrients, protein and amino acids. This super-powered digestive enzyme unlocks micronutrients in your food, helping you absorb more so you feel better, sleep better, and perform better.Use code Jointhegoodphyte10 to receive 10% off all orders.Website: https://goodphyte.com/Instagram: @jointhegoodphyteOur previous episodes with GoodPhyte Founder, Amy GolumbiaFighting the GoodPhyteAccessing Your IntuitionConnect with Duane:IG: @sparkhealthyrunnerWebsite: Sparkhealthyrunner.comHealthy Runner Podcast Healthy Runner Facebook GroupSPARK Your Training YouTube ChannelResources we discussed in this episode:Return to Run Blueprint: learn.sparkhealthyrunner.com/returntorunOther SPARK Healthy Runner resourcesEp 113 with Duane: It's All About That Base (Training)Ep 66 with Duane: SWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.

Amanda Thebe is a Fitness and Women’s Health Expert from Toronto, ON and an affiliated member of the Canadian and  North American Menopause Society. She is the author of the Amazon best-selling book, Menopocalypse: How I Learned to Thrive During Menopause and How You Can Too and has nearly 30 years of experience in the fitness industry. As a highly-regarded expert on women’s fitness and health, Amanda joins us as part of this series on menopause to talk about the role fitness plays in surviving and thriving through this phase of life.Amanda is also Canada’s first menopause workplace educator. Through menopause advocacy and education, she helps companies to normalize the conversation around menopause and provide support which impacts 100 percent of their female employees. When we invited Amanda to educate us and our listeners, we knew she would not only bring wisdom and knowledge but refreshing humor and a no-nonsense approach to subjects usually shrouded in shame. Sponsor: Canadian Masters AthleticsWebsite: canadianmasters.caJoin the CMA Facebook Group: @cma.vca is the best place to continue the menopause conversation!Instagram: @canadianmastersathletics35Previous episodes in this series:Jill Moreash | Thriving in PostmenopauseSasha Gollish | Perimenopause & the Competitive AthleteCarrie Oswald | Medically-Induced MenopauseDr. Nese Yuksel | Menopause 101Connect with Amanda:Instagram: @amanda.thebeWebsite: amandathebe.comBook: MenopocalypseConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's InstagramCarolyn's FacebookCarolyn's websiteWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.

Marina Striker is a 52 year old Education Assistant and ultra trail runner from Agassiz, British Columbia.  Although a lifelong runner, she took up trail running 6 years ago and uses running as an outlet to channel her high energy.  You first heard Marina on our podcast when we interviewed her with Ihor Verys after Bigs Backyard Ultra in October where she crewed him to a 107 hour assist.  After that chat we knew we had to talk with her more, so we did!During this episode you will find evidence of how much energy Marina truly has.  We talk about:Her upbringing in a farm communityHow she balances work, family and trainingThe races and challenges she has excelled atThe mental strength strategies she has adoptedAll the way she gives back to the running community through crewing, pacing, race directing and teaching clinics.Many of her friends call her Mama Marina or Marina Machina, and we can see that it's fitting. Whether because of her motherly instincts or badass reputation of doing hard things she seems to do well with events that push her beyond all levels of comfort. She is able to be innovative while being encouraging and seems to come naturally.  Connect with Marina:Listen to our episode with Marina & Ihor Verys: The Best DNF in the History of BackyardInstagram: @marinas_trailrunning_questsConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's InstagramCarolyn's FacebookCarolyn's websiteWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.

Dr. Nese Yuksel is a full Professor with the Faculty of Pharmacy and Pharmaceutical Sciences at the College of Health Sciences at the University of Alberta. She also holds a cross-appointment with Alberta Health Services and has been practicing in the areas of menopause and osteoporosis for nearly 25 years. She is passionate about bringing her clinical experience to inform her research and teaching. Dr. Yuksel is a Menopause Society Certified Practitioner (MSCP, formerly NCMP) and the current president for the Canadian Menopause Society. Basically, she is very qualified to be here talking Menopause 101 with us but she brings more than her brains to this conversation. Nese is an experienced runner and her résumé includes not only several half marathons & marathons, but a 50k ultramarathon as well! She's also a postmenopausal woman and generously sprinkles stories from her own menopause transition into this chat. We begin by defining the terms menopause, perimenopause and postmenopause, discussing common symptoms and why those might occur, and reviewing some of the treatment options available. Then we touch on best practices for having a healthy menopause, some of the new osteoporosis guidelines recently released by Osteoporosis Canada, and what women can get excited about during this stage of life!Sponsor: Canadian Masters AthleticsWebsite: canadianmasters.caJoin the CMA Facebook Group: @cma.vca is the best place to continue the menopause conversation!Instagram: @canadianmastersathletics35Previous episodes in this series:Jill Moreash | Thriving in PostmenopauseSasha Gollish | Perimenopause & the Competitive AthleteCarrie Oswald | Medically-Induced MenopauseResources discussed in this episode:Canadian Resources:Canadian Menopause Society (CMS) - https://www.sigmamenopause.com/consumers/publicationsMenopause Foundation of Canada - https://menopausefoundationcanada.ca/MQ6 website - https://mq6.ca/ (useful info including algorithm and treatment options)SOGC menopauseandu - https://www.menopauseandu.ca/Osteoporosis Canada - https://osteoporosis.ca/ (info on osteoporosis and bone health)North American Resources:The Menopause Society (formerly NAMS) - https://www.menopause.org/International Resources:International Menopause Society - https://www.imsociety.org/Connect with Carolyn & Kim:Inspired Soles InstagramWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.

Today Carolyn interviews co-host Kim Sankey about her most recent six day fastpacking trip to Torres del Paine National Park in the Patagonian region of Chile with RunBC - organized by past guest and amazing athlete and human, Jen Segger.  It was the trip of a lifetime and Kim has received so many questions about it that she's here to tell us all about it on the podcast!There are two ways to travel and explore. You can sample as many key places as possible in a large region or do a deep dive into a smaller region to experience that place and culture on a more intimate level.  This trip was the latter for Kim. They became a part of the Patagonian landscape for eight days both on the trail and in the towns they visited.  The knowledge of their local guides combined with Jen’s vast experience in the region allowed them to experience the land, people and culture in an intimate, yet expansive way.  Although words and photos will never do this region justice, Kim invites you to listen to the retelling of her adventure. Whether you are an armchair traveller or someone looking to complete the O and W routes of this amazing park on your own, there’s something for you!In this episode we talk about:Why Patagonia is so specialWhat  fastpacking isWhat they packedWhat did they ateWhat their  accommodations were likeWhy you might consider doing a trip like this!Sponsor: GoodPhyte Phytase is known to substantially increase absorption of micronutrients, protein and amino acids. This super-powered digestive enzyme unlocks micronutrients in your food, helping you absorb more so you feel better, sleep better, and perform better.Use code Jointhegoodphyte10 to receive 10% off all orders.Website: https://goodphyte.com/Instagram: @jointhegoodphyteOur previous episodes with GoodPhyte Founder, Amy GolumbiaFighting the GoodPhyteAccessing Your IntuitionResources we discussed in this episode:Our interview with RunBC founder, Jen Segger  Connect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's InstagramCarolyn's FacebookCarolyn's websiteWe love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts.