In this conversation, Kirsten and Wendy discuss various aspects of swimming, personal growth, and the importance of setting boundaries, especially during the holiday season.

They share their experiences with hair care products, swimming goals, and the significance of planning ahead for social situations and financial commitments.

The discussion emphasizes the need for self-awareness and confidence in maintaining boundaries, as well as practical tips for navigating holiday pressures and commitments.

Takeaways

• Setting boundaries is crucial for personal well-being.
• Planning ahead can alleviate holiday stress.
• It's important to know your priorities and stick to them.
• Confidence in your decisions helps maintain boundaries.
• Emotional purchases can lead to regret; take time to decide.
• Sharing resources can help others in their fitness journey.
• It's okay to say no to social invitations that don't serve you.
• Understanding your relationship with money can reduce stress.
• Being clear about your boundaries can inspire others.
• Self-awareness is key to setting effective boundaries.

Thank you for being here!

Make it a great week.

Kirsten and Wendy :)

In this conversation, Kirsten and Wendy discuss the transformative power of learning to swim, emphasizing that age should not be a barrier to overcoming fears associated with water.

They shares inspiring stories of individuals, including those in their eighties, who have successfully learned to swim and enjoy water activities, highlighting the importance of comfort and safety in the water.

Kirsten and Wendy each share their favorite swim drills they teach the athletes they coach and offer anyone who wants help with their swim technique to submit a video for specific drills to help them be more efficient and effective in the water.

Takeaways

• If you're not an athlete, you can still learn to swim.
• Age is not a barrier to learning new skills.
• Many people have overcome their fear of water.
• It's possible to enjoy water activities at any age.
• Learning to swim can enhance vacation experiences.
• Comfort in water can be achieved with practice.
• Personal growth is achievable at any stage of life.
• Working with older adults can be rewarding.
• Fear of water can be conquered with the right guidance.
• Swimming lessons can lead to greater confidence.

Just Keep Swimming.

Thanks for being here!

Make it a great week.

Kirsten and Wendy <3

In this engaging conversation, Kirsten and Wendy explore various themes surrounding wellness, personal commitments, and navigating family dynamics during Thanksgiving.

They share their experiences with cold plunges, discuss their wellness wins, and reflect on how their Thanksgiving traditions have evolved over the years.

The conversation also delves into managing eating habits during the holidays, addressing personal challenges, and the importance of mindfulness and self-care.

They conclude with listener questions, providing insights into their personal philosophies on rest and exercise.

Takeaways

• Cold plunges can be energizing and invigorating.
• Staying committed to wellness routines is essential.
• Thanksgiving traditions can evolve over time.
• Navigating food choices during holidays can be challenging.
• It's important to communicate dietary needs to family.
• Mindfulness can help manage eating habits during gatherings.
• Self-care is crucial during busy holiday seasons.
• Having a plan can reduce anxiety around food.
• It's okay to enjoy holiday meals without guilt.
• Rest days should be based on individual needs.

Thanks for being here!

Make it a great week.

HAPPY THANKSGIVING <3

Wendy and Kirsten :)

In this conversation, Kirsten and Wendy explore various wellness practices, focusing on the importance of morning routines, the benefits of cold plunging, and the transformative power of gratitude.

They discuss how mindset affects training and the significance of accountability in achieving fitness goals.

The conversation also delves into heart rate training and its implications for longevity, emphasizing the need for personalized approaches to fitness and wellness.

Takeaways

• Cold plunging can be a mental challenge but is rewarding.
• Gratitude practices can shift your mindset positively.
• Training is optional; you have the choice to participate.
• Accountability partners can enhance your wellness journey.
• Mindset plays a crucial role in overcoming challenges.
• Expressing gratitude can improve relationships and mental health.
• Heart rate training is essential for understanding fitness levels.
• Personalized training approaches yield better results.
• You can find gratitude in everyday moments.
• Consistency in practice leads to long-term benefits.

Thanks for Being Here!

Make it a great week.

Wendy and Kirsten :)

In this conversation, Kirsten shares her transformative journey towards body positivity and self-acceptance at the age of 53. She reflects on her changing perspective regarding her body image, especially after experiencing weight fluctuations post-marathon. This discussion highlights the importance of embracing one's body and fostering a positive self-image, regardless of age.

Wendy and Kirsten also discuss the events in their lives that are important and how they manage their day to day activities with confidence and positivity.

• Kirsten felt good about her body for the first time at 53.
• Weight fluctuations are common after long-distance events.
• Aging can bring a new perspective on self-image.
• Body positivity is crucial for mental health.
• Self-acceptance can lead to empowerment.
• Kirsten's journey reflects personal growth.
• Confidence can improve with age.
• It's important to challenge negative thoughts about body image.
• Embracing one's body can enhance overall well-being.
• Positive self-talk can transform how we view ourselves.

In this conversation, Kirsten and Wendy discuss personal wellness wins, share tips for building immunity, and emphasize the importance of nutrition, movement, and emotional well-being, especially during the holiday season.

They provide practical advice on how to maintain health and manage stress effectively.

Takeaways

• Kirsten has been battling laryngitis but still managed to run a 10-mile race.
• Wendy's wellness win was a relaxing family vacation despite the travel stress.
• Both hosts emphasize the importance of staying away from sick individuals to maintain health.
• Nutrition plays a crucial role in immune support, with a focus on fruits and vegetables.
• Supplements like vitamin C and protein shakes can enhance immunity.
• Quality sleep is essential for overall health and immune function.
• Regular movement and exercise can boost the immune system.
• Managing stress is vital for maintaining a healthy immune response.
• Saying no to overwhelming commitments can help reduce stress during the holidays.
• Planning ahead for the holidays can alleviate anxiety and improve enjoyment.

Thanks for being here!!!!

Make it a great week .

Kirsten and Wendy :) :) :)

In this conversation, Kirsten and Wendy explore the themes of wellness, the importance of flexibility in life, and the pursuit of progress over perfection.

They discuss personal experiences and insights on how chasing perfection can lead to disappointment and how embracing the journey can lead to greater peace and fulfillment.

The conversation also touches on the significance of mindset shifts, personal growth, and the lessons learned from setbacks, particularly in the context of athletic pursuits like Ironman races.

Takeaways

• Flexibility in life allows for meaningful connections.
• Prioritizing wellness means making choices that support freedom.
• Chasing perfection is often a futile endeavor.
• Progress is more important than perfection in wellness journeys.
• Letting go of negative habits can lead to personal growth.
• Enjoying the process is crucial for long-term success.
• Setbacks can provide valuable lessons in resilience.
• Mindset shifts are essential for embracing imperfection.
• Personal growth often comes from life experiences and challenges.
• Finding peace of mind is a key goal in life.

Sound Bites

Thanks for Being Here!

Make it a GREAT Week :)

Kirsten and Wendy <3

In this episode, Kirsten and Wendy discuss various aspects of wellness, training, and performance improvement for athletes.

They share personal wellness wins, delve into off-season training strategies, emphasize the importance of goal setting, and provide insights on improving swimming technique.

The conversation also highlights the significance of recovery and injury prevention in training regimens.

Takeaways

• Wendy's DEXA scan showed improved body composition despite the same weight.
• Off-season training should focus on strength and technique.
• Setting clear goals is crucial for effective training.
• Swimming technique can be improved through video analysis and coaching.
• Recovery exercises are essential for long-term performance.

Thanks for Being Here!

Make it a GREAT Week.

Wendy and Kirsten <3