Friends Fit Forties: Recent Episodes
Stephanie Wightman and Laura Muhlenbruck
Friends fit forties is brought to you by Laura Muhlenbruck and Stephanie Wightman. This is a podcast about our fitness/wellness journey- we are two working moms in the Midwest who seek to live our best life. However we are novices in the world of fitness. By novice- read no clue. Our fitness budget is teeny tiny. So we are figuratively climbing a steep mountain and someday we are REALLY going to climb that mountain. We are excited to share our ups, our downs, and our roadblocks (and have we had some of those) But we have learned a ton and we want you to hear about all of our mistakes as well as celebrations. Our journey has lead us to emphasize the value of friendship, cooperation over competition, and celebrating the small victories along the way. This podcast is an invitation for you to join our journey, learn with us, laugh with us and actively construct your best day today and then again tomorrow.
In this episode of Friends Fit Forites, Laura and Stephanie take on the running and the walking. Join them as they discuss the wind and the hills and think about how to maximize the workout.
Laura and Stephanie are entering spring with and large inhale of fresh spring air, the sun during a sunset, and new lines of thinking. Life is a series of inhales and exhales- Laura and Stephanie are choosing this moment to breathe it in, let it soak , and step forward. You'll love this episode of Friends Fit Forties.
This episode of Friends Fit Forties has a little bit of exercise and a little bit of nutrition. It is packaged up in a 20ish minute chunk that is perfectly for your commute to work. Just some thoughts about lifting your workout mood and protein. You'll love Laura and Stephanie chat about this topics.
Two completely different topics but equally interesting! In this episode Laura and Stephanie will unpack how their families have jumped on their own fitness trains. And, they will talk conversations with friends. All kinds of fun conversation ahead in this episode of Friends Fit Forties.
So... do you love the treadmill? Do you love the pavement or the trail? In this episode of Friends Fit Forties, we will discuss the ins and outs of running on all kinds of different pavements. Laura and Stephanie will discuss ways that they think about training in all of the different places they train. You'll enjoy this short version of Friends Fit Forties.
Warning explicit word used in this episode. Laura and Stephanie discuss identity in this episode of Friends Fit Forties. They try to answer the question- how do you define yourself and what can you add to that definition? They also tackle the elusive daylight saving time. Wake up! Get ready! Daylight saving time is upon us and so is this episode of Friends Fit Forties.
It is almost springtime in the midwest and Laura and Stephanie are ready to celebrate spring...with a good, solid workout. Join them as they walk you through their idea of superset workouts. And then Laura and Stephanie slow....it.....down and allow us all a moment to breathe.
Laura and Stephanie talk about two things on their minds this week. The first segment is all about living in gratitude and make sure you straighten somebody else's crown with a meaningful compliment. Then they talk about negotiating those mid-winter illnesses and when to workout and when to rest.
Join Laura and Stephanie as they highlight their two year journey as podcasters. They'll discuss some of their favorite topics while previewing what is to come. Also, Stephanie discusses some great ideas to cultivate close friendships. You are sure to laugh with us during this episode. Enjoy.
Join Laura and Stephanie as they talk about some of the products (and people) they love the most. This episode is uplifting and might give you an idea about something you might want to try. They promise that nothing is expensive.
Join Laura as she discusses ways to make your gym workout fun! She has three fantastic and inexpensive ideas to switch up that workout. Then join Stephanie as she discussess creating that vision for the year. You'll enjoy the energy and laughter in this episode of Friends Fit Forties.
Laura and Stephanie discuss some small things that might make your gym going a bit easier. You'll want to listen to their tips to save yourself time and additional effort. They will also discuss two of their favorite books about habits and applying this thinking to the new year. This episode is packed with great ideas.
It's 2023! We made it through the longest weekend of the year. Laura and Stephanie are ready to get this year started. They have lots of ideas for getting off on the right foot while also giving ourselves grace. Their year starts with a word. Listen in to hear all about it.
Feeling the frenzy? Busy? Spent in more than just one way? The holidays can do that to you. In this episode of Friends Fit Forties, Laura and Stephanie have your back. They understand the crazy exhaustion of the holiday season and the overstuffed feeling of spending too much. This episode will calm your nerves, highlight some low cost holiday ideas, and remind you that YOU are not alone in this crazy time. Enjoy some calm today. You deserve it.
This episode is truly your one stop shop for all things gift related. Laura and Stephanie will list many, many gift ideas, most of which are $20 and under. They focus on healthy and mindful gifts for your family and friends. You will get into the holiday spirit with this episode of Friends Fit Forties.
Laura puts it all out there again as she walks us through a challenging month for her and her family. You'll appreciate her detailed descriptions of this month and leave with a few reminders for you and your loved ones.
Laura and Stephanie unpack their journey of fitness. They include the bumps and bruises and their best learning so far. In this episod of Friends Fit Forties, Laura and Stephanie unpack the benefits of the "road less traveled". They encourage you to join them on this journey.
Looking for ways to have fun without the alcohol? Laura's got you! She has eight ways to enjoy this weekend with or without friends that don't include bonus beverages. Stephanie then chimes in with ways to think about this gratitude thing. After all, November reminds us all to be even a little more grateful. You'll love their conversation. It will be like having coffee with your two best friends.
What IS the longest weekend of the year? Laura will tell you ALL about it AND she has amazing tips on how to survive this looonng period of time. Also Stephanie and Laura discuss healthy ways to have a fun week before Halloween. A spooky celebration low on chocolate but high on googly-eyed fun. Join us for an episode you won't want to miss.
Laura and Stephanie are spreading the word about breast cancer awareness and early detection. They share resources and tips during this pink October. Also, Laura and Stephanie discuss curiousity as a way to connect with others and stay interesting.
Join Stephanie and Laura this week on this very special episode of Friends Fit Forties. In this podcast, Stephanie shares a lifelong dream and her steps to make this dream a reality. She talks about the importance of making the most of this life we build. As you listen, think about your dreams, the ones that nudge at you from the back of your mind. How can you make those dreams your reality? This is a journey - a beautiful journey- and part of this journey is going public. For Stephanie, that public moment is now.
Laura's background is child development and she is going to apply her understanding of parenting to stages of motherhood. Through Laura's lens, we'll all understand motherhood a bit better. Next, Laura and Stephanie tackle kindness and what it means to "share kindness with others". Friends Fit Forties is sure to inspire you to live your best day today and then again tomorrow.
Is Monday one of your temporal landmarks? It could be! It is for Stephanie. Learn about the value of temporal landmarks and how they play a role in our habits and goals. Also Laura and Stephanie share some amazing snacks to sink your teeth into during the autumn season.
Laura and Stephanie are excited for you to join them on this episode of Friends Fit Forties. Laura talk about her recent discoveries surrounding HRT/MRT while Stephanie explores weights in the gym. You will love their honest conversation to get you going toward your best self.
Join Laura and Stephanie as they unlock their secrets to planning a week that includes those workouts together. Laura discusses how she meal preps for the entire week while Stephanie sits in awe of her. You are sure to learn a tip or two about starting the week on the right foot in this episode of Friends Fit Forties. Happy Planning!
It is season 3! Laura and Stephanie are excited to share this new season of Friends Fit Forties with you. Join them as they negogiate work, family AND health and fitness. This episode is all about taking the best from last season and merging into the next one. They focus on streamlining meals while keeping in mind the valuable time with family, friends, and yourself.
As Laura and Stephanie round out season 2 of our podcast, they reflect on the change of seasons. They report, honestly, about their work during the summer seasons while finding ways to more into a busier time. Even if this is your first episode, you will connect with Laura and Stephanie's sincerity and passion.
Laura and Stephanie are going to get creative with ideas for retreats that are inexpensive, inclusive and fun. Then, they will break down yoga for the novice. They'll define terms and take you through a couple of things to think about during a yoga class. Get your creativity on! This episode is bound to motivate you to grab some friends and retreat together.
Laura and Stephanie share four tips and tricks to eeking in mindfulness, self care, and extra fitness throughout your day. You are bound to figure out something to quickly add to a busy life schedule. Also, Laura and Stephanie have a real conversation about some struggles. This episode promises a few ideas and a lot of honesty.
Laura and Stephanie are "summering" with a set of new goals and new things to try. In this episode of Friends Fit Forties, they will give you an honest update of the ups and downs of their goals. They will also offer some fun mocktail ideas with sparkling water that will pair perfectly with a summer day.
In this episode, Laura and Stephanie are going to challenge you to try an old thing in a different way. Make something old new again. And...they are going to spill all of their tips and tricks to having a fun vacation and then getting back on track when you get home. This episode of Friends Fit Forties will inspire you to enjoy every bit of your summer.
Laura and Stephanie are known for telling it like it is. Their half marathon was complete, but imperfect. In this episode they will share their highs and lows of the race. They'll also talk music and figuring out how to select just the right music for your next run. Listen in....you'll benefit from their mistakes.
Laura and Stephanie will walk you through their goals for the summer. They have both fitness goals and personal goals. During this podcast, they'll use the SMART goal method of laying out their goals and then think about the habits they will form to make these goals achievable. This episode is full of meat. You may want to listen twice and bring a friend with you- to talk about your goals.
Looking for inexpensive and healthy ideas for your kids this summer? Laura has a top ten list. You'll want your pen and paper handy to take notes of ALL of her fabulous ideas. Stephanie then takes the lead with book picks for summer. She recommends great reads the whole family will enjoy. You will definitely want your notebook ready for this episode of Friends Fit Forties.
It is May. In Laura and Stephanie's world, May means exhaustion. They have gifted you with this podcast as they power through their exhaustion, finding light and inspiration in the workouts and the friendships that drive them. Even in May, even in the middle of crazy, it is still important to craft your best day. Laura and Stephanie talk about theirs. Enjoy.
Laura and Stephanie are looking forward to the sunshine of summer. Listen to this episode filled with tips to make this day your best day your can make it. They will share their journey with humor and honesty. Tune in to Friends Fit Forties.
In this episode of Friends Fit Forties, Laura and Steph tell you about the one part of their body they have learned to love. They also talk about their struggles with nutrition. Stephanie discusses the first questions she asks herself each morning. This episode will be filled with tips for your week. Enjoy!
Laura and Stephanie lay it all on the table. They talk summer goals, swimsuit goals, goals for today and tomorrow. They talk about finding the best in each of us in this moment. And, they talk about the value of time. Laura and Stephanie leave you with a time challenge. Listen to Friends Fit Forties for all the details.
Laura and Stephanie can be a hot mess, and in this episode of Friends Fit Forties, they share the hot messiest part of their week. They also do a live tasting of three protein bars (after they purchase a complete second set). Finally, they talk about technology and the idea of consumption vs. creation. This episode is bound to leave you with a few laughs as well as a few ideas.
Join us for a little humor, a little serious, and a few tips. This week's episode of Friends Fit Forties is sure to make you laugh AND think a bit. Laura and Stephanie discuss workout wear considerations for the spring. And, they talk about breaks. They'll reassure you that EVERYBODY needs a break. In fact breaks help us work smarter. Join us on our journey to live our best life.
One of the promises Laura and Stephanie made to each other and to their listeners is honesty, raw honesty. And in this episode of Friends Fit Forties, you'll get some honesty. Stephanie opens up about her rough week and Laura supports her, as amazing friends do. This episode will pose problems, gently offer solutions, and leave you feeling like we are all in this together.
It is Spring Break and we are enjoying time with friends and family. During this week, enjoy an episode from last year, one of our favorites, that highlights stress and the negatives and benefits that go with it.
In this episode of Friends Fit Forties, Stephanie and Laura will talk spring break staycation ideas. They will delve into the benefits and non benefits of alcohol consumption especially as it pertains to running. Then Stephanie and Laura will tell you some little known facts about themselves. Get your notebooks ready! This episode of Friends Fit Forties is sure to bring on the sunshine.
Laura and Stephanie are jumping on the springtime train as they think about ways to keep fruit fresh. They are ready to start their planting and share a few tips on how to get started. They are also training for their next big race. Tune in to Friends Fit Forties for some light hearted conversation and laughter.
It's March and Laura and Stephanie are ready to spread some sunshine. In this episode Laura and Stephanie explore the benefits of the great outdoors, even if it is just a trip through your neighborhood. They talk about the benefits of protein as they think about running their next half marathon. Then, Laura and Stephanie wrap it up with suggestions on welcoming daylight savings time. Listen to the end, you'll love this episode of Friends Fit Forties.
In this episode of Friends Fit Forties, we are going to pause, take a breath, and celebrate those folks right in front of us in our lives. You know the ones......those doing the hard work of momming, dadding, adulting, pet parenting, or simply showing up. Laura and Stephanie are going to celebrate those important people in a huggable distance. And they are going to talk about their next adventure. Take a breath and enjoy.
This episode of Friends Fit Forties is a mid February check in moment. Laura and Stephanie honestly discuss their struggles with consistency during the winter months. They share their strategies to get over those mundane moments. And, Laura shares a story about celebrating those she remembers in her heart and those she loves. You'll want to listen to this episode until the very end.
At Friends Fit Forties, Laura and Stephanie aim to be a bit of sunshine during your week. This episode will surely bring you some sunny rays as they discuss the perfect trifecta day. They also talk about the beauty of snow hikes, even for the non avid hiker and things that life is just to short to worry about. Want some laughs? Want to feel just a bit better about your day? Tune in to Friends Fit Forties.
It is our first year anniversary of Friends Fit Forties and you are invited to join in the fun! In this episode we will discuss the highlights of a year of podcasting. We'll talk about the power of play in adults as Laura shares some of her insight into play with her littles. And, we venture into the world of joy, asking the question, "What brings you joy?" Join us as we celebrate one whole year of podcasting!
This episode of Friends Fit Forties is meant to be a moment of cheer. We hope to bring sunshine to this end of January and beginning of February and provide inspiration to help with the grey of winter. Cozy up, get your yoga, hygge, and tea and meet us for 25 minutes of ideas for this winter season. Relax. Breathe. Enjoy.
In this episode, we are going to tap into Laura's planning brain and talk about ALL her ideas on how to pack for a Disney World Vacation. We'll then talk your through some of our best tips on maximizing your Walt Disney Adventure. While we stray from fitness for just one episode, you'll enjoy tapping into Laura's super power of planning for your next trip to just about anywhere.
We did it! We finished our first RunDisney half marathon and it was magical. In this episode, we are going to give you ALL of the details. We'll start with the preparation the night before and take you right through the race. If you have EVER considered a RunDisney race, this episode is for you. Enjoy the magic.
In this episode of Friends Fit Forties, we'll provide insight on how we were able to get ourselves ready for the gym. We'll provide a list of ideas of items to bring along with motivation to walk through the front doors. We'll also talk vision boards and how they can work to support your new year goals.
Welcome to a new year with Friends Fit Forties. We are a podcast that celebrates small victories and all the beauty we can find around us. We are headed to the Disney World half marathon this week- something we NEVER thought possible. We consider ourselves non-athletes who took up running as a way to figure out our best lives....and here we are. Join us on our journey. We'll share our celebrations as well as our moments of learning (or those times we just fall flat on our faces). You'll love Friends Fit Forties.
This episode of Friends Fit Forties serves as a reminder that during this holiday week, remember to move, to add healthy foods, and enjoy those around you. This episode serves as a reminder that January is coming- so make sure to start it off on the right foot with balance. We hope you enjoy this episode.
This episode is filled with "It's OK tos...." to remind ourselves to pause, take a breath and focus on the reason to celebrate the holidays. It is so easy to get overwhelmed by the hustle and bustle that we don't take time to enjoy all of the beauty, friends, and family that are our true treasures. Let this short episode be a reminder to all of us to enjoy all of this holiday.
Shopping for the perfect gift for your runner friends? How about the perfect gift for your non-runner friends and your coworkers? This episode is going to help make your holiday shopping quick AND healthy. Stay tuned to the very end where we discuss book picks for your littles as a bonus. This episode of Friends Fit Forties will jump start your holiday gifting.
Creating your own 5K race is hard work, especially if you have never run a 5K race before! In this episode, Laura and Stephanie will walk you through the process of training for their first 5K and then the plot twist that leads them to create your own. They will also brainstorm ideas of no cost gifts to give (of yourself) during the craziness of the holidays. You are bound to enjoy this moment of fun and opportunity to take a breath in this episode of Friends Fit Forties.
This episode of Friends Fit Forties is all about celebrating the season. Laura and Stephanie will talk about ways to include a little bit of activity during the holidays. They'll discuss the idea of becoming an expert at something or somethings. And....they'll talk about little, inexpensive ways to share the gratitude. You will truly enjoy this episode of Friends Fit Forties.
Laura and Stephanie will start you off on an UPDATE of their upcoming runDisney half marathon. They are about 50 days out of the big race, and their workouts have amped up. They are putting in the miles and will tell you all about the compromises they make to find the time. Next they'll tell you about measurements for success. Hint: They don't JUST measure in one way, but they emphasize the importance of a variety of metrics. Finally, they'll discuss the importance of boundaries and how boundaries fit into mindfulness. Get your notebooks ready for a full and fun episode of Friends Fit Forties!
What inspires you is like a collage of amazingness. It is a picture of all those things that drive you, motivate you, and remind you of this beautiful journey. Laura and Stephanie take a minute to celebrate those that inspire them and then challenge you to do the same. Inspiration can take us many places and we will continue the thought journey of our core inspiration in today's episode.
In this episode of Friends Fit Forties, we are changing it up. We are adding speed to our workouts, we are adding spark to our Mondays, and we are adding Forest Bathing to our lives. This episode is all about trying new things and being astonished by the results. Change is definitely memorable and it can be good. Listen to this episode of Friends Fit Forties to embrace the change.
In this festive episode of Friends Fit Forties, we'll talk about our ideas for celebrating the upcoming Halloween holiday. We have designed a Halloween workout just for your littles as well included ideas for you. We have suggested ways to include healthy Halloween food options to mix with all the candy. And, we discuss ways to take a moment and pause during this busy, busy season. Get your Halloween on.....Friends Fit Forties is ready to celebrate.
Join Laura and Stephanie as they enter into a conversation with you about this wonderful autumn season. They'll share favorite recipes and favorite fall moments. Stephanie and Laura will invite you to think about what you are gaining this season and what you are letting go of. Then, they'll leave you with a bit of creative homework. You'll enjoy a moment with Stephanie and Laura this week as they chat about fall.
Leave it to a preschool teacher to figure out a connection between Goldilocks and our fitness training. In this episode, Laura brilliantly applies James Clear's Goldilocks Principle to our half marathon training plan. We also suggest ways you can use the Goldilocks Principle to support your own goals. You'll enjoy this episode of Friends Fit Forties. Download us every Monday for a fantastic start to your week.
22, 37, 28, 30, 45....we are all about the numbers today. NOT your weight or your measurements BUT numbers in leggings as in what are they made of? And what are the magic refueling numbers during a run. If you are into productivity, skip right to segment three where we talk about the Pomodoro Technique to get stuff done. Today, we are NUMBERLICIOUS. Join us for the fun.
It is ALL in the little things. Know the little thing about NEAT? Laura is going to tell you all about how a bit of NEAT can be a healthy way to think about the spaces in your day. We'll talk sunscreen and bugspray. And we'll end with mindful moments. Moments when you don't even have five minutes, but you need something. Let this episode be a gift to yourself. Enjoy, Friends Fit Forties season 2 episode 4: the little things.
Laura gives an open and honest interview one year post surgery. She discusses getting into shape after her hysterectomy, surgical menopause, and relying upon friendship to carry her through. Laura's courage will inspire you to be your best self while reaching out to support other friends through tough times. Take a moment and listen to Laura- she is beautiful.
Join Laura and Stephanie as they unlock their secrets to planning a week that includes those workouts together. Laura discusses how she meal preps for the entire week while Stephanie sits in awe of her. You are sure to learn a tip or two about starting the week on the right foot in this episode of Friends Fit Forties. Happy Planning!
Welcome back to our first episode of Friends Fit Forties season 2. We'll bring you up to speed on our month of August, our workouts, and our search to grow friendships in our community. We'll give you a sneak peek of our season 2 programming, and we'll leave you with some homework. We invite you to grab a coffee, and enjoy our back to school season with us.
From celery crunch to being vulnerable, this episode has it all. We talk about fitness. We talk about nutrition. We talk about struggle. And, we talk about success. Join us for our last episode of season one where we leave it all on the table. Tune in for some tips, some laughs, and some honesty.
Both Laura and Stephanie will describe their experiences both enjoying their vacations with their families and working to maintain their fitness. They discuss the balance of enjoying great food and drinks while honoring several healthy meals as well. And, they take advantage of all of the activity opportunities their vacations had to offer. Find out about maximizing your vacation fitness fun in this episode of Friends Fit Forties.
Have you ever had words simply resonate for days, weeks, or months? We are delving into the words and phrases that propel us to the next level. And, we are talking about mantras. We are going to walk you through creating your own mantra as a way to fulfill a goal. You'll love this episode of Friends Fit Forties.
Friends Fit Forties is delving into kindness for our 25th episode. We explore ways to share kindness with your friends and your community. In this episode, we'll talk about over 15 ideas that could be for the benefit of simply being kind. Did you know there is science in kindness? We'll tell you all about it.
It is the basic element of life: water and we're going to talk all about it. Laura is going to discuss ways of increasing your water intake so you can stay healthy including tips about staying hydrated while running. We're also going to talk about ways to enjoy water activites. And, of course, we are going to think about global water initiatives because everyone should have access to clean water. Grab a glass of H2O with a slice of lemon and join us for a refreshing conversation.
Welcome to hidden gems! In this episode, Laura and Stephanie UNLOAD their brains and list everything they can think of to be a savvy fitness shopper and enjoy the best tasting healthy foods. You'll want your notebook ready for ALL of the tips they have in store for you. Laura is a master at great deals and she shares every last one. Enjoy Friends Fit Forties: Hidden Gems.
We finished a 5K! And.... we are going to fill you in on ALL of the details. We'll tell you how we prepared the week of and the night before. We'll tell you how the race went including all of our mistakes. And....we'll tell you about our next big goal. If you are running a race. If you have a goal. Or....if you are just hoping we'd finish......this episode is for you. Enjoy.
Lisa Kent will inspire you. Lisa discusses finding support in music, the powerful impact of yoga, and making peace with your grey days. She empowers us to be our best selves drawing upon honest reflection and experience. We are so grateful that Lisa gifted us with her time and her words. Everyone needs a Lisa in their lives. You can find Lisa's writing in Huffington Post, COMO Magazine, and the Columbia Tribune. Her website is LisaPullenKent.com . Enjoy.
It is vacation season and we are going to give your our best tips for a vacation filled with fun and a bit of fitness. In this episode, we'll discuss finding the balance between vacation indulgences and continuing with a healthy, active lifestyle. There is a place for both and we'll open the conversation of how to do this. Get your vacation on with Friends Fit Forties.
It is May! For Laura and I, May brings school due dates and summer planning and end of the year moving. For families, life is busy with end of the school year concerts and ball games and picnics and parties! This episode of Friends Fit Forties is all about STRESS! We'll unpack stress and Laura's big red beast, cortisol. We'll provide suggestions for how your exercise and nutrition can help stress. And, we'll think about scheduling in some mindfulness. If you've EVER felt stressed. This episode is for you. Grab a cup of camomile tea and destress with this episode of Friends Fit Forties.
In episode 18 of Friends Fit Forties, we are hitting on the friends, the fitness, AND the forties. We'll give you an update on Laura. She'll report her noticings nine monthes after her hysterectomy. We'll offer some ideas on building those friendships, and we'll talk about our training for our FIRST 5k race. If you are new to Friends Fit Forties, tune in! This episode will give you a taste of all the things we discuss. If you are a regular- you'll get to hear all about our progress. We promise you'll have something to think about after you've listened.
We are looking for some sunshine in this episode of Friends Fit Forties. During this episode, we unpack our year and find the positives. We brainstorm how we are going to keep those positives moving forward. We also talk about gardening as a way to observe a mindful moment. You'll enjoy our positive take on a tough situation and possibly want to purchase a plant to two as well. Enjoy our piece of sunshine.
We are training for our first official 5K and you are invited to come along on our journey. In this episode of Friends Fit Forties, we’ll discuss the sign-up process. We’ll talk about weight training and nutrition to get us ready for the big day. Then, Laura is going to introduce us to her favorite book of 2021 (so far). Get yourself ready…. this episode will encourage you to take a leap of your own. Enjoy!
Episode 15 of Friends Fit Forties is all about family fitness. We share our ideas about getting your family and even your neighborhood involved in fitness fun. Why not start off a holiday weekend with a fitness challenge? How about relay races to start off the summer? Or an Olympics involving the people on your street? We finish this episode with mindful activity ideas for kids. You'll be ready to plan your next healthy get together after this episode of Friends Fit Forties.
In this episode of Friends Fit Forties, we open up. We share some values that support our friendship and our wellness work. We discuss the importance of empowering others, celebrating joy, and taking risks. This is an episode that may cause you to pause, think, and then hug your friends. Take a second, breathe deep, and enjoy. This podcast is a journey, and today's episode digs under the surface. Make today your best day, yet, and let us be part of it.
Friends Fit Forties #13 is an interview with Rebecca Wilmes. Rebecca ran cross country for the University of Missouri and went on to work as an assistant coach and then head coach for MU cross country. She was an Olympic trials qualifier. Rebecca is currently a science teacher, wife, and mom. Her interview is filled with tips and inspiration. Enjoy this episode!
We are headed back to the gym this week! We have compiled some of our best advice for gym newbies and favorite tips for gym regulars. The gym can be intimidating but ….IT WILL BE OK. This episode covers some of the most common situations to get you ready….and if you encounter an embarrassing moment... you can just remember all of our stories as comfort. You’ll love this episode of Friends Fit Forties.
Friends Fit Forties episode #11 is all about how we plan our week. Laura will share tips about staying comfortable during your runs, planning around the weather and busy schedules, and food preparation on Sundays. Stephanie will learn all about how Laura does this. Stephanie will also share her calendar which was six years in the making. This episode has it all from laughs, to tips, to a moment or two of insight. Join us on this journey.
Laura and Stephanie hit the gym to weight lift. Yes, we haul our 40+ year old putushes to the gym (or the basement in times of COVID) to do things like….bench press! Dumbbell fly! Hip Thrusts! And… while we had absolutely no idea what we were doing at the beginning, we learned a few things. So, you can begin how we did, showing up at the gym and staring blankly at the assortment of items available, or you can give us a listen first. We’ll at least give you some tips to get started and the encouragement that if we can figure this thing out….so can you! Enjoy episode #10!
Big Goals have to be broken down to small wins and that is what episode #9 is all about. What are our small wins? How do we measure them? And...how do we stay motivated so the big goals are within reach? In episode #9 we’ll talk all about the small measurements that make up a win and how we motivate ourselves so we can build upon those achievements. This episode is all about sustaining the fitness for the long haul.
Have you ever had just one of those days? Or one of those weeks? That was us this week. The winter greys and hormones mixed themselves together to concoct a mess of a stew. We mucked ourselves through the week and worked through some ideas to find the rainbows in the grey. In episode #8 Laura is brutally honest about her struggles with menopause. You’ll enjoy her raw story and coupled with her openness- a true desire to give voice to these moments. This is an episode like no other. You’ll love this week’s Friends Fit Forties.
Friends Fit Forties Episode #7 is all about the running. We run as part of our cardio each week, but we are new to running and still find running challenging. With so many different kinds of cardio, we explain why running works best for us and then outline tricks to make running more interesting.
In this episode Laura and I also include tips such as our favorite running watch, the different types of runs we go on and places where you can find out more information about running. If you are a beginner to running, picking it up for the first time in a while, or looking for ways to spice up your run, this episode is for you. Run, don’t walk, to download Friends Fit Forties episode #7.
Let’s celebrate! Yes! Let’s celebrate this day, our family, our friends. Episode #6 of Friends Fit Forties is ALL about celebration. It is about the small milestones and new beginnings. It is about celebrating your first rain run and your first snow run. Also, this episode honors friendship and celebrating the superpowers in each of us. This episode will lift you up, give you an opportunity to smile, and then leave you with the charge of elevating those around you. Enjoy Friends Fit Forties, Episode #6.
In episode 5 of Friends Fit Forties, we take on the obstacles. There are so many obstacles to wellness--so we highlight the biggestchallenges for us. Then, we dig into Laura’s hysterectomy. She takes us through her diagnosis, surgery, and the challenge of recovery. Laura lays it all out there in an effort to spread her story. She wants these tough topics to be discussed, the hurdles honored, and the comeback recognized. This episode is tough, honest, and worth the listen.
Welcome to Friends Fit Forties Episode 4, nutrition (fun sound effect here??). We talk about food in this episode- so grab a snack and listen away. Stephanie has an educational background in nutrition, so we began the podcast discussing the expanse of nutrition research and the need to evolve as we learn new things. We gave a shout out to eatright.org as foundation for dietary guidelines, and we honor that each person has different nutritional needs. We also discuss Biceps After Babies podcast hosted by Amber Brueezeke and the My Fitness Pal app as two additional resources.
Both Laura and Stephanie have followed different nutritional plans. Laura counts macros while Stephanie follows an intermittent fasting plan. Both of us have found success with our varied nutritional focuses. We point to an article by Alexandria Sifferlin titled Why Your Diet isn’t Working as an explanation for different dietary needs. Finally, we discussed the way nutrition leads to overall energy. Our holiday diets helped us realize how a healthier diet helps with focus, energy, and overall positive outlook.
This episode is fitness, fitness, fitness. We began this episode with the changes we were able to see in eighteen months of this friendship/fitness/mindfulness journey. We noted changes in numbers as our strength grew and our clothes size shrank, but, for us, the changes that were more difficult to measure were more important. Simply, we were happier. So, for us, our plan works….and our journey is ongoing.
We discussed our weekly workout goals and how they have changed over the past year and a half, adding more workouts each week from three to five or six. We surely didn’t think that would happen. AND…we didn’t stop. That was the friendship part. We took a moment to discuss our amazing trainer, Lora Moore, who writes our lifting workouts. And we also plugged Brooks running shoes because we like them (hey…..Brooks….if your listening……).
The third segment was all about this thing called runner’s high and our experience with the feeling of runner’s high….and cannabis (you HAVE to tune in to hear how it connects). We discussed how to step on a treadmill without flying off- most of the time. And, of course, we assigned some homework.
This episode of Friends Fit Forties is all about the friendship. Laura and Stephanie will dig into what helped them successfully get on the road to a healthier lifestyle. The core of this, for them, was finding that perfect fitness friend. Laura and Stephanie discuss the value of having a variety of friends for different reasons. Friendship should be a quilt that shows different aspects of your personality. Everyone’s quilt of friends will be different, but will tell a story of the connected people.
Then Laura and Stephanie discuss the attributes important in their fitness friend. Some of these attributes overlap while others are different. Laura needed someone who would show up. Stephanie needed someone who would incorporate her interests into the workouts. Together their needs fit.
Finally, they discussed mindfulness. After defining it, Laura and Stephanie spent a minute or so trying it out. They left us with some homework, to try out some fitness friends for the week.
In this inaugural episode, you'll meet Laura and Stephanie, two teachers who are striving to live their best lives. First, you'll meet Laura, a preschool teacher who hit a wall in her daily routine and needed a change. She discusses the turning point on her fitness journey, her surgery, and how friendship was a missing piece.
Next, you'll meet Stephanie, a middle school teacher looking for the support of a friend. Stephanie loves facts and research-so she works to support this journey with current thinking in nutrition, fitness, and mindfulness. Then they lay out what to expect from the podcast. Every week they'll discuss a topic in fitness and mindfulness. They will include research and a little bit of homework (after all they are teachers). This week's homework includes a four-column graphic organizer where you think about the different friends in your life and determine what kinds of friends make up a fitness friend. In addition, Laura and Stephanie promise to cheer you on your journey. They will provide honesty and real talk about sensitive topics.
Join Laura and Stephanie on this journey. They are so ready to celebrate, grow, and learn with you.