004 - Corrine Astroff

004 - Corrine Astroff

Corinne Astroff shares her journey of overcoming adversity and finding strength through fitness. Her dedication to fitness and rigorous training regimen is an inspiration to others. The conversation delves into the role of a personal trainer, surprising achievements in fitness, commitment and accountability, balancing fitness and relationships, the impact of professional life on fitness, nutrition and endurance workouts, fueling for endurance workouts, fitness as stress relief, finding confidence and structure in fitness, high rocks and fitness challenges, advice for getting into high rocks, the accessibility of Orange Theory, body benefits vs. weight loss benefits, personal victories in fitness, and advice for starting a fitness journey. Follow her on instagram @c.astroff92 as she prepares for another HYROX event! Takeaways * Overcoming Adversity * Dedication to Fitness Fitness journey and personal growth * Accountability and support in fitness * Balancing fitness and professional life Chapters * 00:00 Dedication to Fitness and Training Regimen * 18:41 The Role of a Personal Trainer * 24:34 Fueling for Endurance Workouts * 29:37 Advice for Getting into High Rocks * 35:06 Personal Victories in Fitness

003 - Kat Dybdahl

The podcast episode features an engaging conversation with Kat Dibdall, a fitness enthusiast and through hiker. Kat shares her journey into sports and fitness, her transition to powerlifting, training for a 50K ultra, and her experience with through hiking and grieving. The conversation also covers safety concerns, wildlife encounters, the geography of the Pacific Crest Trail, fitness and mental health, and Kat's recent diagnosis with Graves' disease. The conversation covers the challenges of physical and mental fatigue, managing an autoimmune condition, the importance of listening to one's body, personal running experiences, internal monologue and self-encouragement, and an upcoming trail adventure. Ania shares her journey of overcoming physical challenges and highlights the significance of self-encouragement in achieving her goals. Takeaways * Facing fears and self-doubt * Community support and encouragement Overcoming physical challenges * Importance of self-encouragement Follow Kat on Instagram at https://www.instagram.com/thefunsizedbackpacker/ [https://www.instagram.com/thefunsizedbackpacker/]

002 - Michele Santihano

WHAT MOVES HER – EPISODE 2: MICHELE SANTILHANO In this inspiring episode, host Ania Wronski sits down with Michele Santilhano — a pediatric oncology nurse, ultra-endurance athlete, and one of the rare people to have both swum the English Channel and completed it as part of a full triathlon (arch to arc: run, swim, cycle from London to Paris). Michele shares her journey from growing up in Cape Town, South Africa, to becoming one of the most accomplished multi-sport ultra-endurance athletes in the US, including completing solo cycling's Race Across America (RAAM), 200-mile trail runs, and open-water channel swims. The conversation covers injury recovery, training philosophy, fueling strategies, mental resilience, and her ambitious goal of one day completing the Iditarod Trail Invitational in Alaska. ---------------------------------------- KEY TAKEAWAYS * "If you can't go fast, go long." Michele's endurance career was born from the realisation she had endurance genes over speed genes — a mindset that fuelled an extraordinary athletic journey. * Community is everything. Whether crewed by triathlon teammates, paced by a patient, or supported by friends across thousands of miles, Michele attributes much of her success to the people around her. * Injury doesn't mean stopping. After snapping all four quadricep muscles off her patella mid-race in 2024, Michele immediately shifted focus to upper body training and was swimming within two weeks, returning to running within months. * A great coach makes all the difference. Michele uses Carmichael Training Systems (CTS) and credits having a coach who listens, adapts to your lifestyle, and balances training with life as essential to longevity in the sport. * Fueling is non-negotiable. The key formula: drink every 5 minutes, eat something solid every 15, and target 60–90 grams of carbohydrates per hour during endurance events. * Running mechanics matter. Proper form — shoulders over hips, over knees, over ankles — and a gradual return-to-run protocol (start with walk/run intervals) are critical for injury prevention. ---------------------------------------- RESOURCES MENTIONED * 📘 Training Essentials for Ultrarunning [https://trainright.com/ultrarunning/] by Jason Koop (Carmichael Training Systems) — The benchmark book for ultramarathon training, covering evidence-based methodologies for runners of all levels. Michele wrote to the author, who connected her with her current coach. * 📘 The Feed Zone Cookbook [https://www.skratchlabs.com/products/the-feed-zone-cookbook] by Dr. Allen Lim & Chef Biju Thomas — Wholesome, athlete-friendly recipes for endurance fueling; Michele references "the Alan Lim book on fueling on the go". * 📘 The Lost Art of Running [https://www.barnesandnoble.com/w/lost-art-of-running-the-shane-benzie/1138853845] by Shane Benzie — A deep dive into natural running mechanics and biomechanics from a movement coach and anthropologist; Michele recommends Shane Benzie for learning proper running form. * 📱 Fuelin App [https://www.fuelin.com/] (F-U-E-L-I-N) — A nutrition app Michele recommends for athletes to dial in the right amounts of protein and carbohydrates without the fuss. * 🏋️ Carmichael Training Systems (CTS) [https://trainright.com/] — Michele's current training and coaching platform, specialising in endurance sports including ultra-distance trail running.

001 - Lindsay Hiken

In this powerful debut episode, host Ania Wronski sits down with Lindsay Hiken — CPA, 22-year sober, Ironman triathlete, and living proof that it's never too late to chase your dreams. Lindsay shares her raw, honest journey from addiction and rock bottom to completing Ironman triathlons, earning her MBA, and passing the CPA exam — all in her 40s and 50s. This conversation is for every woman who has ever doubted herself, hit a wall, or wondered if the window has closed. Spoiler: it hasn't. Key Takeaways It's never too late to start. Lindsay got sober at 33, earned her MBA in her 40s, passed the CPA exam years after she first dreamed of it, and completed Ironman triathlons — proof that delayed dreams are still valid dreams. Your body can outlast your brain. When you want to quit, your brain sends the stop signal way before your body actually needs to. Learn to recognize the difference, and keep moving. Fitness is an act of self-love, not punishment. Whether it's showing up to a 5:30 a.m. strength class or hiking when you can't run, every effort counts as an amends to yourself. Reframe setbacks as redirections. Dealing with injury? A messy schedule? Reframe: "This is where I am today" — any effort toward the goal, no matter how small, is still progress. Racing your biggest race is always you vs. you. The course doesn't care who's faster. The journey is yours. Show up, learn about yourself, and feel like a rock star when you finish — wherever you land. Community fuels the journey. From Masters swim programs to Ironman shuffles to trail running crews, the people around you make hard things survivable — and joyful. Just try. Any goal you've conjured up? You can do some version of it. You'll probably stumble at first — that's the point. Keep going. Lindsay is also a podcast host of the Ginger and Chocolate Podcast [https://gingerandchocolate.com/] - a fantastic podcast on mental health and fitness! Follow on Instagram! @ginger_and_chocolate_podcast [https://www.instagram.com/ginger_and_chocolate_podcast/] or Lindsay @lindsayhiken [https://www.instagram.com/lindsayhiken/] Follow us on Instagram! @what_moves_her_podcast [https://www.instagram.com/what_moves_her_podcast]