Afternoon Snack

To Grit or To Quit? That is the question. Quitting is an essential skill. It takes courage and honesty in reflection to be able to see a long view of where you're going and step off of certain paths, even when it is an uncommon or even taboo decision to make. Today's episode talks about the skill of quitting, when it may be the right decision for you, and how to know the difference between being g...

The summer of bike adventures continues! In this episode, we talk about the Dusty Bandita, bike packing in Idaho with Rebecca Rusch, our all-new Summer Streak challenge, and the power of saying yes (and no). 💪 Train With Us: Get access to expertly designed daily workouts at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tacticworksout.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 🥦 Need Personalized Nutrition Support? Work 1-on-1 with a coach to tai...

What a year it was for the most famous gravel race in the world, Unbound. Set in Emporia, Kansas in June, it's not a question of if you will ride in bad weather, it's a question of when. And after two dry years, Unbound was due for a wet one and boy was it ever. The conditions may not have been ripe for speed but they sure were ripe for lessons and opportunities to overcome challenges. Meredith ro...

Alex ran the Calgary marathon for the third time on May 24th which marks her 10th marathon. In this episode, she speaks about her experience leading into the race, how different her race strategy was from her usual approach, how hard it was to stick to that race strategy, and what else goes into running a successful sub 3 hour marathon. 💪 Train With Us: Get access to expertly designed daily worko...

Hannah Simms is on the show today! Hannah races gravel and MTB for Kona Bikes and The Easton Overland Team. And as impressive as she is on the bike, she is equally impressive in her work on the events and marketing side of things for Anything Goes Event Series who puts on our hometown race, The Fernie Gravel Grind. If you've done this race, you already know how special it is and no, it's not just...

With the Calgary marathon and Unbound 200 coming up, we (Alex and Meredith) are both in full on taper mode. Tapering is one of the most effective ways to get the most out of your training leading into a race but it doesn't happen without some mental and sometimes physical difficulty. This episode covers the science of tapering and how it works in practice. And in the spirit of mentally challenging...

Today's episode is for the die hards - those people in our community who have been following along with Meredith's concrete court saga. It's the facts versus a completely fabricated AI hypothesis. She serves up justice, hot and ready! But will it be enough to win this small claims case? If you are just jumping in, don't worry! There is enough background included to get the gist of the concrete fia...

The two biggest inputs we have into our physiology and metabolism are what we eat and what we do for movement and exercise. There are 4 unique metabolic scenarios that emerge when modulating those two inputs and they underlie the process and progress a person makes towards their physical and health goals. This episode dives into the how, why, when, and for how long for each of these metabolic scen...

The story arch of the current peptide craze is mind bogglingly illogical. It is one of the most common things we get asked about which is kind of nuts because... we aren't doctors. This week, we dive into how this genuine (and not new) scientific revolution has been laundered into the latest wellness grift. We look at what research there actually is on peptides and discuss how the current US admin...

With the Calgary Marathon coming up for Alex and Unbound 200 for Meredith, spring training is in full swing and along with it all of the aches and pains that can be expected when volume is high! New this year, the concurrent self work that is somatic based therapy. In this episode, we dive into the structural changes present in both of our programs and how the more drastic training changes are goi...

Deb Armstrong is truly one of a kind. She is an Olympic gold medalist but as you will learn quickly in this episode, that accomplishment doesn't define who she is. After retiring from a successful World Cup racing career, Deb went on to get her degree in history from the University of New Mexico where she also learned more about who she was outside of her athletics. She jumped into ski coaching wi...

Alex and Meredith Dive into aerobic development, the 2 ventilatory thresholds (VT1, VT2), zone 2 training, field testing for everyday athletes, the downsides to intensity training, and how the same concepts that are fundamental to aerobic training are also present in strength training, skill development, and non-athletic pursuits as well. This episode is full to the gills of information! If you fi...

Can one word change your life? Yes. Pun intended. Yes embodies a way of being and making decisions that can sometimes feel against the grain, scary, and add odds with a felt sense of safety and comfort. But often that area of discomfort, if leaned into, precipitates tremendous growth. In this episode, we walk through some personal stories where we said YES to opportunities, invitations, and ways o...

Artificial intelligence is undoubtedly here to stay but the way people choose to use it has implications beyond the obvious. Join us as we discuss AI use in the coaching and creative spaces and how coming face to face with a moral and monetary dilemma has forced us to grapple with the very real impacts of artificial intelligence in business. 💪 Train With Us: Get access to expertly designed daily...

If you know Alex, you know that she struggles with change. Especially big ones. And you also probably know how seriously she takes her training for running, strength, and triathlon. Which makes changing coaches and training programs probably the biggest and most impactful change that she's made since deciding to step away from a legal career. And a change that big deserves a podcast episode! So fo...

In my first solo episode, I (Meredith) step behind the mic to reflect on the tension between joy, guilt, and real resistance. This show dives into the nuance of emotional substitution and how feel-good phrases like “Joy is Resistance” can unintentionally bypass the real work of activism. We will explore what true resistance looks like (spoiler: it’s not always comfortable), and how we can hold bot...

This episode is a research round up! We are discussing three new (ish) studies and reviews on nutrition, strength training, and a study that helped us change our mind! Nutrition: The effect of fasting or calorie restriction on autophagy induction: A review of the literature Strength Training: Muscular Adaptations in Single-Set Resistance Training Performed to Failure or with Repetitions-in-Reserve...

In this episode, I sit down with Kristi Mohn to talk about the 20 year anniversary of Unbound Gravel, the impact of community and local flavor on race longevity, and why the work for women and diversity is always worth doing. We talk about leadership in every day life and the power of subtle influence that occurs independent of platform size. Kristi has some very cool new things coming up includin...

When public figures, athletes, celebrities, and most especially - women, speak out after political or social crises, they're often met with the same tired command: “Stay in your lane.” In this episode, we unpack why that phrase is more than just dismissive, it’s a tool of patriarchal control. From celebrity activism to everyday leadership, we explore how visibility equals influence, and why using...

In this episode, we are diving headfirst into coping mechanisms. Aka adapted survival skills. They develop for a reason and yet we judge ourselves so harshly for using them. And while it's tempting to think that they are what keep us stuck, we'd challenge you to consider how embracing them may be the key to getting unstuck. We're also going to introduce you to our adaptive child alter-egos, Taz an...

Some years offer more than others from a learning standpoint and we can both say that 2025 was probably our biggest learning year to date. Learning is not always easy, it is often uncomfortable, and the lessons almost always come at very bad times. But we are grateful to learn them, grow from them, and evolve as people. In this episode, we reflect on our year and what we are taking forward as we c...

Our last episode of 2025 is a bonus episode and we are using it to highlight our brand new official bike club and spring training program. We've had folks asking for a bike club for a long time and we're excited to finally launch it. It is a totally new program with a totally new feel and we're really excited for where this club is going to go! 🚴🏼‍♀️ If you are interested in learning more or sig...

We came up with the Goal / Result / Timeline Fallacy a number of years ago when we saw people consistently setting goals that ended up frustrating them and leading them toward failure. It wasn't that the goal itself was inappropriate, it was the timeline or result attached to it. In most cases it was the fact that these goals often came with both a desired result and timeline instead of one or the...

In this episode, we dive headfirst into the unpredictable waters of relationship therapy—armed with, well... nothing. Because that's the thing about therapy, it takes away all your armour (and coping mechanisms). Relationship work is a trip and honestly, sometimes you have to laugh to keep from crying. Or at a minimum, make sure you laugh after crying. Our goal with this sharing is to normalize th...

How do you embrace progress without losing the soul that made a sport special in the first place? That's the question we toy with in this episode. We are experiencing a strange déjà vu as athletes in two niche sports going mainstream. CrossFit exploded during the 2014-2018 years, which were also our most competitive as athletes. And now gravel is following a similar arc. In this episode, we look a...