최고 5k 팟캐스트 (2024)

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Project 20 - Week 22 Update | Over Time and Nearly Back on Track 1:33

4d ago1:33

1:33

Welcome back to Project 20! Week 22, and what was supposed to be a 20-week project is still going strong thanks to COVID recovery. I'm inching closer to feeling “normal” again, and this week might mark a turning point. My Tuesday speed session showed a high heart rate for moderate paces, but Friday’s track session felt fast and solid. I’m hoping on…

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Should you run a black Friday sale? 16:56

7d ago16:56

16:56

Hello hello! Welcome back to another episode of the Consistent $5k Club. This episode is diving into something super juicy- whether or not you, as a service provider, should be running a Black Friday sale. In this episode, I'm sharing with you: the pros and cons of Black Friday what you should NOT do as a service provider on Black Friday an alterna…

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Project 20 - Week 21 Update | Lingering COVID Fatigue and Pushing Through 1:40

10d ago1:40

1:40

Welcome back to Project 20! Week 21 is done, and the lingering fatigue from COVID is still affecting my training. Just five weeks ago, I was at peak fitness with a PB of 20:11, feeling stronger than ever. Now, the fatigue is holding me back, and recovery feels slow. It’s frustrating, but I’m committed to showing up every day, hoping that normal ene…

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The no. 1 thing to make more money as a service provider with Jessica Paxton 37:27

14d ago37:27

37:27

This was originally one of the guest episodes from our summer series. Because of some life stuff, Jessica and I decided to postpone releasing the episode until it made sense for all parties. Lucky you- today is that day! In this episode, Jessica and I have such a real conversation about niching down as a service provider and all of the doors it ope…

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Project 20 - Week 20 Update | Lingering Fatigue and Reassessing the Goal 1:43

17d ago1:43

1:43

Welcome back to Project 20! Week 20 was supposed to be the final week where I hit that sub-20 5k goal, but COVID threw a wrench in the plan. While I’ve recovered from the virus, the fatigue has lingered longer than expected, affecting my legs and overall endurance. I’m back in training, but I’m not yet at the level I was before COVID. So, we’re tak…

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What I learned from doing something only 1% do 18:49

22d ago18:49

18:49

In this week's episode, I'm sharing with you what all I'm taking away from my time doing the 75 Hard Challenge. In case you are unaware, it's a 75 day health and fitness challenge. I did my round from July 29 through October 11. In this episode, I'm sharing with you my thoughts on the challenge and what I'm taking with me now that it's over. This f…

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Project 20 - Week 19 Update | Rest, Recovery, and Ready to Resume Training 1:16

25d ago1:16

1:16

Welcome back to Project 20! Week 19 is done, and it’s been a quieter week as my coach wisely extended my rest period after COVID. While I was eager to get back into training, in hindsight, I realize that the extra rest was exactly what I needed. Programming is set to recommence next week with speed and strength sessions, and I’m ready to get back t…

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Hack my process for creating the best break with my kids! 16:28

29d ago16:28

16:28

A couple days ago, I realized how helpful it might be to share with you how I'm setting my schedule up for success during Fall Break. If your kids have already had Fall Break or you don't have kids, this same process might be helpful when it comes to your next break! In this episode, I'm sharing: my exact process for setting up everything for Fall …

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Project 20 - Week 18 Update | Adjusting the Goal After COVID 3:21

1M ago3:21

3:21

Welcome back to Project 20! Week 18 is done, but it came with some unexpected changes. COVID hit me hard this week, throwing off the original plan to go for my sub-20-minute 5k in two weeks. After testing positive on Tuesday and negative by Saturday, I’ve realized it makes sense to push the goal out by four weeks, extending the program to 24 weeks.…

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What to do when things aren't going the way you planned 24:28

1M ago24:28

24:28

I've been talking with several of my coaching students lately and this has been a common theme- they set a goal and things just have not gone according to plan. So what do you do next? That's a great question. In this episode, I'm sharing with you: my general observations around this topic how to work through unmet expectations how to keep your ove…

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Project 20 - Week 17 Update | COVID Strikes Mid-Training 2:23

1M ago2:23

2:23

Welcome back to Project 20! Week 17 update is a bit different because, for the first time ever, I got COVID. I’ve never knowingly had it before, and it hit just as I was getting back into training after a few recovery days in Hobart. Tuesday’s speed session was a struggle, and by the end of the day, I tested positive for COVID. Training has been af…

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Questions to ask yourself when you don't know what to say + life update 17:21

1M ago17:21

17:21

If you've struggled with the thought of "I don't know what to say," this episode will break down for you a few questions to ask yourself so you know what to say that speaks directly to your ideal clients! I also wanted to share with you a quick life update, my own thinking through a rough September, and what that has currently led me to. If you're …

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Project 20 - Week 16 Update | New PB and Final Push for Sub 20 Minute 5K! 2:01

2M ago2:01

2:01

Welcome back to Project 20! Week 16 is done, and I hit a new PB for my 5k parkrun! My watch recorded 20:11, while the official parkrun time was 20:14—both beating my previous PB of 20:19 from two and a half years ago. This has given me the confidence boost I needed as we head into the final four weeks. I’m feeling more motivated than ever to dial i…

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Making October the New January: 3 Things to End 2024 on a HIGH Note 17:14

2M ago17:14

17:14

After an awesome summer series and a brief hiatus, we're back! This episode dives into how to make October the new January. Getting started on the changes you want to make to your business NOW instead of waiting for the new year will give you the momentum to start 2025 with the business you love! In this episode, we discuss: why I love starting new…

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Project 20 - Week 15 Update | From Slow Start to Personal Bests! 1:21

2M ago1:21

1:21

Welcome back to Project 20! Week 15 is done, and it’s been a rollercoaster. It started off with a tough speed session where I couldn’t hit my target pace, but by Friday, things turned around completely. I hit my fastest times ever at multiple distances during a track session, which felt amazing! I’m feeling tired, but the progress is there. This we…

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Project 20 - Week 14 Update | Feeling Faster and Pushing Through the Hard Sessions 1:45

2M ago1:45

1:45

Welcome back to Project 20! Week 14 is done, and it’s been another great week! I’m definitely getting faster, and I’ve really come to understand that the more effort I put into these sessions, the more I get out of them. Speed sessions are going well, but hills... they’re the worst! Still, they’re helping build strength and endurance, so I’m leanin…

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Project 20 - Week 13 Update | Confidence Boost and Running with Zeke 🐾 1:24

2M ago1:24

1:24

Welcome back to Project 20! Week 13 is done, and it’s been a great week. After last week's time trial didn’t go as planned, this week was a turnaround. Coach Carl joined me for an 8x400m track session, and I smashed the target times! Also, a special shoutout to Zeke , my running buddy this week. He’s done about 30 kilometers with me! It’s incredibl…

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How to keep more profit in your pocket with Bree Herman 43:05

2M ago43:05

43:05

This week, this guest episode is a bit different than the others in our summer series. This week is a replay of a training Bree Herman gave to my group coaching group all about keeping more money in your pocket. Bree, a bookkeeper and wealth coach on a mission to help female business owners maximize their profitability and cash flow without sacrifi…

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Project 20 - Week 12 Update | Time Trial Reflections on the Road to a Sub 20 Minute 5K Parkrun 1:52

2M ago1:52

1:52

Welcome back to Project 20! Week 12 is in the books, and it was a tough one. This week included a time trial, and things didn’t go as planned. Despite preparing well and feeling ready, sometimes optimal performance just doesn’t come on demand. The goal was a 20:19 finish, but I struggled to hold pace. It was hotter than usual, which might have been…

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How to land clients in the Real Estate Industry with Brittany Kramme 39:30

3M ago39:30

39:30

In this week's episode of our Summer Guest Series, we are chatting with Brittany Kramme about what it looks like to niche down in real estate as a service provider. Brittany does such a wonderful job of breaking down what makes the real estate industry a bit different than others and how you can bring your skill set to RE. Brittany Kramme is a Real…

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Project 20 - Week 11 Update | Managing Cumulative Fatigue in My Journey to a Sub 20 Minute 5K Parkrun 1:16

3M ago1:16

1:16

Welcome back to Project 20! Week 11 is complete, and I’m feeling some of that cumulative fatigue again. With strength, speed, and long runs close together, it's catching up to me, but I'm pushing through. This week, we’re entering a bit of a down week, focusing on basic 8km runs each day and one strength session, leading up to a fast run on Saturda…

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Top secrets to make you an email marketing master with Abbi Perets 34:12

3M ago34:12

34:12

This episode of our Summer Guest Series features one of the most talented people I've had the pleasure of meeting in this online space- Mrs. Abbi Perets! Abbi's been in the online entrepreneur game for 20 years and I love all of the insight she brings to this episode. She is the queen of copywriting, so naturally we discuss copywriting and emails- …

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Project 20 - Week 10 Update | Halfway Point of My Journey to a Sub 20 Minute 5K Parkrun 1:04

3M ago1:04

1:04

Welcome back to Project 20! We’ve hit the halfway point! Week 10 is done, and I’m feeling great. The initial shock to the body from the speed and strength sessions is behind me, and everything is coming together. This week, we added some weights to my strength training, and I’ve started calling my mid-week 13-14k run a “mid run.” The journey is pro…

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What It looks like to niche down and how It benefits your business with Amanda Engler 28:45

3M ago28:45

28:45

This week, I am chatting with one of my very good friends, Amanda Engler. We are diving into her origin story in this online space. What I love about Amanda's story, is how naturally she came to realize that niching down and using her God given talents was the fastest path to creating a business she loved! Take some time this week to listen in on o…

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Project 20 - Week 9 Update | Journey to a Sub 20 Minute 5K Parkrun 1:46

3M ago1:46

1:46

Welcome back to Project 20! 🎉 Week 9 is complete, and I’m feeling good as I near the halfway point of my 20-week program. With 11 weeks to go, I’ve got 40 seconds left to shave off my time to reach that sub-20-minute 5k goal. 💪 This week, we took a break from speed sessions to recover from the time trial, but there were still hills and strength tra…

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Tried and true simple marketing tactics that work with Michelle Vroom 46:42

3M ago46:42

46:42

This week we're talking with someone very dear to my heart- Michelle Vroom. Michelle was my very first client and is a marketing expert who makes marketing make sense. I wanted to bring Michelle on to talk about marketing and more importantly, what's always worked and what's still working when it comes to marketing. The online space can be so loud …

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Project 20 - Week 8 Update | Journey to a Sub 20 Minute 5K Parkrun 1:29

3M ago1:29

1:29

Welcome back to Project 20! 🎉 Week 8 is complete, and it was a rest week with a time trial to cap it off. Coach Carl had me pace myself differently this time, aiming for a more controlled pace instead of my usual all-out approach. 🏃‍♂️ With Carl, Brenton, and Lisa pacing me, we hit around 20:37. It’s great progress, but I know there’s hard work ahe…

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Project 20 - Week 7 Update | Journey to a Sub 20 Minute 5K Parkrun 1:04

4M ago1:04

1:04

Welcome back to Project 20! 🎉 Week 7 is done, and I’m feeling fantastic! After the ups and downs of the past few weeks, it’s great to see the progress coming together. 💪 This week’s highlights: Running and training have gone exceptionally well Entering a rest week with daily 8km runs and a test on Saturday Significant mental and physical improvemen…

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What It's Really Like To Be a Successful 1:1 Service Provider with Casey Rucker 41:57

4M ago41:57

41:57

If you've ever wondered if being a service provider can really be something to support your family, this is the episode for you! In this episode, I chat with a super cool copywriter, Casey Rucker, about her journey. We talk about how she picked her special niche, what it was like making her own digital product, and why she loves being a service pro…

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Project 20 - Week 6 update 1:43

4M ago1:43

1:43

Project 20 - Week 6 Update | Journey to a Sub 20 Minute 5K Parkrun Welcome back to Project 20! 🎉 Week 6 is done, and it’s been a much better week! Despite starting the week feeling fatigued, a successful track session on Tuesday gave me a big mental boost. 💪 This week’s highlights: Struggling with fatigue but finding hope in a great track session T…

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Website Wonders: Easy Website Tips for Service Providers with Kelsey Romine 34:00

4M ago34:00

34:00

In this episode, I talk with a website expert, Kelsey Romine, who helps service providers. We chat about why you need a website, why it’s so important, and what a good website plan looks like. Kelsey shares easy tips to make your website awesome and help your business grow! Episode Highlights: When You Need a Website: Find out the perfect time to g…

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Project 20 - Week 5 update 1:58

4M ago1:58

1:58

Welcome back to Project 20! 🎉 Week 5 is in the books, and I'm definitely feeling the fatigue. This week introduced Bulgarian split squats into my leg strength sessions, adding a new challenge to my routine. 💪 This week’s highlights: Discovering Bulgarian split squats Managing fatigue from strength training Balancing streak running with new exercise…

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Episode 15: Thank you, friends! 0:45

4M ago0:45

0:45

Thank you for sharing your personal stories. It means so much to hear from you!

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Creating Impactful Content as a 1:1 Service Provider with Kat Kurdziel 23:49

4M ago23:49

23:49

In this episode, I chat with a super cool guest, Kat Kurdziel, who knows all about helping service providers make awesome content. We talk about the big mistakes people make, what kind of content is best, and why it's so hard sometimes. Our guest gives us easy tips and tricks to make content creation a breeze! My friend Kat Kurdziel is a content ma…

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Project 20 - Week 4 update 2:57

4M ago2:57

2:57

This week I’m hiding in Newcastle.저자 Adam Leishman

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Nurturing Success: Feminine Approaches to Productivity with Johanna Sanchez 28:26

4M ago28:26

28:26

In this week's episode, we're continuing with our Summer Guest Series. I am joined by an expert, Johanna Sanchez, on feminine productivity to explore how women can achieve more without burning out. We discuss the traditional views of productivity and how they differ from a more feminine approach. Johanna shares valuable insights and practical tips …

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Project 20 - Week 3 update 2:15

5M ago2:15

2:15

Welcome back to Project 20! 🎉 Week 3 is complete, and I’m starting to see a pattern in my training. Five days of Zone 2 running, a speed day, and a long run, plus strength sessions. 💪 This week’s highlights: Discovering Zone 2 running Adjusting to a structured plan The challenge of training solo Next week looks like a deload or rest week, with more…

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Real and Radiant: Showing Up Authentically on Social Media with Noemi Aguilar 38:29

5M ago38:29

38:29

In this next episode of our summer series, I sit down with Noemi Aguilar who has mastered the art of showing up online as her authentic self. Together, we dive deep into the importance of infusing more of your unique personality into your social media presence and how authenticity can be a game-changer in building genuine connections and growing yo…

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Project 20 - Week 2 Update | Journey to a Sub 20 Minute 5K Parkrun 1:59

5M ago1:59

1:59

Welcome back to Project 20! 🎉 This week marks 10% completion of my 20-week journey to achieve a sub 20-minute 5k parkrun. Week 2 went smoother than the first, with my body adjusting well to the strength sessions. 💪 Here's a quick rundown: Two strength sessions 🏋️‍♂️ Five easy 8k runs 🏃‍♂️ Speed session with mile repeats 🏃‍♂️💨 Finished with a 12k lo…

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Retreat, Recharge, Reignite: Why In-Person Retreats Are Game Changers with Lauren Golden 47:33

5M ago47:33

47:33

We are officially starting the Summer Guest Series! We are kicking off this awesome series with a near and dear friend and mentor of mine- Lauren Golden. Lauren Golden is an award-winning entrepreneur, best-selling author, speaker and coach whose mission is to help one million women take their next step of courageous action. From overwhelmed mom wi…

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Project 20 - Week 1 update 3:39

5M ago3:39

3:39

Welcome to the first update of Project 20! 🎉 This is my journey to achieve a sub 20-minute 5k parkrun over a 20-week program. This week, I kicked off my training with Carl from Start Running, Stay Running. We're building a solid base with some strength work, and my legs are definitely feeling it! 💪 In this video, I share the story of my previous at…

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SPECIAL EPISODE: Announcing the summer guest series 12:40

5M ago12:40

12:40

I wanted to give you a quick heads up that the summer of podcast episodes is going to look a BIT different. I am bringing in some of my all time favorite people to share their areas of expertise and help you with some of the big questions you have. In this episode, I'm sharing: why were doing a summer guest series some of the highlights and what to…

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Behind the scenes: How I structure my work days and achieve a 20 hour work week 14:54

5M ago14:54

14:54

A couple months ago, a client of mine asked how I structure my week. It's not something I've ever really dove into and shared with my clients or you and yet, it is definitely something worth discussing! In this episode, I am sharing with you: why a 20 hour work week is important to me How my work week and work days are structured and why things not…

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Project 20 - starts today! 0:33

5M ago0:33

0:33

Well, it's day one of Project 20! This 20-week journey is my quest to break the 20-minute barrier for a parkrun. A couple of years ago, I managed to get my time down to 20:20, but recently I clocked in at 21 minutes. Realizing I needed some expert guidance, I reached out to Carl, my run coach, and asked if he could help me achieve my sub-20-minute …

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How to set yourself up for success on a vacation 11:47

5M ago11:47

11:47

Taking vacation as a solopreneur/service provider can feel nearly impossible... at least without losing money. Hopefully, what's in this episode will help you feel more successful with taking some time off! In this episode: how to shift the your mindset around taking time off how to set up your business so it's easier to take time off steps to take…

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What all of my super successful clients have in common 15:22

6M ago15:22

15:22

Have you ever wondered what makes someone successful when it comes to certain programs or working with different coaches? This is definitely something I always wonder about when looking at the different testimonials people drop to promote their programs and such. On today's episode, I wanted to share with you the things my successful coaching stude…

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6 Lessons From 6 Years In Business 22:59

6M ago22:59

22:59

May 20th is my 6th anniversary of running a business! It's been a wild ride for sure, but I'm so pumped to be about to share these awesome 6 lessons that have gotten me to where I'm at! I've recently updated my signature program and officially have a new name- The SIMPLE Way to $5k Signature Program. Same great info as the $5k Roadmap Bootcamp, but…