Podcast
Over the Next Hill Fitness
Hosted by Carla Coffey · EN
Welcome! We all know, as we age, it’s harder to put ourselves first and get in enough fitness, flexibility, and nutrition. Maybe you’re new to formatted exercise, maybe we need to push to the next level or set some goals. Perhaps you’ve always wanted to run a 5K, a marathon, or even an ULTRA marathon. This podcast is designed to get you moving and headed towards those goals. You’ll have opportunities for general coaching during each episode or you may contact me for personal coaching afterward. Are you ready to get over this next hill in life? Let’s get started.
31episodes
Episodes
Newest firstAll episodes
S4 Ep 15 Sleep Better To Recover Faster with Derek Hales
1w ago00:34:39Tap to summarizeSend us Fan MailYour recovery doesn’t end when the run does, it starts when you go to bed. I sits down with Derek from NapLab to get practical about sleep quality, soreness, and the one piece of “recovery gear” most of us ignore until it hurts: the mattress. If you wake up with cranky hips, tight shoulders, or a back that taps you out after six hours, we unpack how comfort and support actually work and why there’s no single magic bed for every body. We walk through the modern mattress landscape in plain English: memory foam, traditional coils, hybrids, latex, and even adjustable air beds like Sleep Number. Derek explains what different materials feel like, why some sleepers love a deep contouring hug while others feel trapped, and how pillow height and sleep position can quietly throw your spine out of alignment. We also talk about cooling and temperature regulation, from low-cost changes like sheets and airflow to higher-end water-cooled mattress pads, plus how motion isolation can protect sleep for couples. You’ll hear how NapLab tests mattresses with objective, data-driven methods like thermal imaging for cooling, accelerometers for motion transfer, and high-speed video for foam recovery speed. We also cover real-world buying tips: rotating your mattress, aiming for a long in-home trial period, and a surprising durability factor most people miss, the waterproof mattress protector that keeps nightly moisture from breaking down your bed. If this helps, subscribe, share with a training buddy, and leave a quick rating and review so more runners can sleep better. coaching highlights You can reach out to us at:https://coffeycrewcoaching.comemail: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness GroupIG @coffeycrewcoaching.comand Buy Me a Coffeehttps://www.buymeacoffee.com/Carlauhttps://hydra-patch.com/discount/OTNH20https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20
Transcribe →S4 Ep14 What Happens When You Stop Believing Your Limits with Suzan Brydon
3w ago01:02:58Tap to summarizeSend us Fan MailShe couldn’t make it through school PE without breaking out in hives, never saw adults “work out” where she grew up, and didn’t run a single 5K until age 42, yet Suzan Brydon now stacks ultras like most of us stack errands. Our conversation traces the real turning points: rural southern Illinois roots, a lifetime of allergies and autoimmune challenges, and the moment her husband, in the middle of cancer treatment, calmly declared he’d run a half marathon. That kind of future-focused grit became the spark Suzan needed to try Couch to 5K and prove that “I’m not athletic” was just an old story. We get specific about what actually helped: structure, medical oversight, dietary changes, and the willingness to be uncomfortable without panicking. Suzan shares how community and fun kept her going, from her first Mo Cowbell half marathon to the pure joy of Disney races. Then the distances grow: marathons, 50Ks, 50 milers, and a bigger mission to run an ultra in all 50 states, with her husband now deep in the ultra world too. She also recaps Denali 135 in Alaska and what it’s like to feel supported when your crew leapfrogs you mile after mile through stunning, isolated scenery. The heart of the episode is purpose-driven endurance. Suzan breaks down her Cigna community ambassador fellowship that powered a 2,000-mile American Discovery Trail run across the Midwest for Girls on the Run, including rural health research and constant community talks. We talk nutrition for ultrarunners, the reality of “trails” that include highways and bushwhacking, safety concerns like dogs, and why giving back publicly can become the mental edge that keeps you finishing. If you’ve ever wondered whether you could do something that sounds impossible, this will nudge you to get curious and take the first step. Subscribe, share this with a friend who needs a spark, and leave a five-star review so more runners can find stories like Suzan’s. coaching highlights You can reach out to us at:https://coffeycrewcoaching.comemail: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness GroupIG @coffeycrewcoaching.comand Buy Me a Coffeehttps://www.buymeacoffee.com/Carlauhttps://hydra-patch.com/discount/OTNH20https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20
Transcribe →S4 Ep 13 Fixing The Inactivity Pandemic In Kids with Jim Baugh
Jul 1000:41:11Tap to summarizeSend us Fan MailKids are surrounded by sports, fitness content, and devices yet many still do not learn the basic skills to run, jump, balance, throw, and play with confidence. That gap is bigger than it looks, and it is fueling what my guest Jim Baugh calls the “inactivity pandemic” a quiet crisis affecting kids’ physical health, mental health, and long-term habits.Jim has spent years building Fit America and partnering with schools, and he shares what changed from when we were growing up: daily physical education fades to a few days a week, recess gets cut, PE class sizes balloon, and outdoor neighborhood play nearly disappears. Meanwhile, youth sports often reward the already-skilled and leave the average kid behind. We dig into the hard statistic that about 70% of kids drop out of sports by age 13, and why “not good enough” and “not having fun” are usually symptoms of the same thing: kids never got a fair chance to learn the fundamentals.We also get practical about solutions. Jim walks me through Fit Kids Academy, a new video-based program where kids teach kids through short demos and repeats, using music and visuals that match how children actually learn today. It is built to work in schools, homes, homeschools, camps, clubs, and community groups, with quick “brain breaks,” exercise sessions, and learn-to-play sport skills designed to build confidence, not create superstars. If you care about child fitness, physical literacy, PE support, and the link between movement and mental health, you will leave with clear next steps and helpful links to explore.Check the show notes for all resources, then subscribe, share this with a parent or teacher, and leave a review so more people can find it.PHITKIDSAcademy.orgPHITAmerica.orgPHITAmerica.org/benefitsInactivityPandemic.org coaching highlights You can reach out to us at:https://coffeycrewcoaching.comemail: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness GroupIG @coffeycrewcoaching.comand Buy Me a Coffeehttps://www.buymeacoffee.com/Carlauhttps://hydra-patch.com/discount/OTNH20https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20
Transcribe →S4 Ep12 Running Strong At 64 with Mary Ellen Lemieux
Jun 2600:47:25Tap to summarizeSend us Fan MailYour strongest running might not happen in your 20s. It might show up after kids, after career pivots, after moving towns, and after you have learned what your body actually needs. That is why I loved talking with Mary Ellen Lemieux, a lifelong recreational runner who says her running is better now at 64 than it has ever been, even if the pace is slower.We get into the details runners actually wrestle with: why the half marathon hits the perfect balance of challenge and doable, how treadmill running can feel like time slows down, and why run walk can be a great tool and a tricky habit if walking makes you want to keep walking. Mary Ellen also shares her favorite races, from the Flying Pig Half Marathon in Cincinnati to the Steamboat Springs Half Marathon, and what makes great crowd energy and scenery matter when the miles get long.The biggest turning point is fueling and hydration. Mary Ellen tells the story of running the San Francisco half without a plan, bonking hard, and finishing miserable, then coming back the next year with electrolytes and consistent fueling that actually worked for her. We also talk mindset, mental health, and longevity: using running to manage ADHD, letting “a mile is a mile” be enough, and staying in motion so you can keep doing what you love, including skiing. And you will hear the wild, inspiring pandemic challenge that jumpstarted everything: 100 miles in 30 days, completed through heat, wildfire smoke, and pure commitment.If you care about half marathon training, race day strategy, running after 50, and staying active for life, hit play. Subscribe, share this with a friend who needs a nudge, and leave a review so more runners can find the show. coaching highlights You can reach out to us at:https://coffeycrewcoaching.comemail: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness GroupIG @coffeycrewcoaching.comand Buy Me a Coffeehttps://www.buymeacoffee.com/Carlauhttps://hydra-patch.com/discount/OTNH20https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20
Transcribe →S4 Ep11 What If The Best Training Plan Is A Vacation with Carmela Dicostanzo-Corkle
Jun 1200:39:27Tap to summarizeSend us Fan MailA lot of people think runners are born, not made. Carmela DiCostanzo-Corkel proves the opposite with a story that starts with a best friend in grade school, turns into half marathon training that felt impossible, and grows into a life built around movement, laughter, and showing up anyway. We talk about why running with someone you trust can be more powerful than any perfect plan, and how a finish line full of strangers cheering your name can change what you believe you’re capable of. We also get real about what most of us learn late: hydration and fueling matter. Carmela shares the early days of long, hot runs with basically no water and no nutrition, then the major mindset shift that happened while training for Grand Canyon Rim to Rim to Rim. We dig into practical endurance basics like salt, electrolytes, carb timing, and why heat and humidity can wreck you if you ignore them. Then we jump into the most fun twist: the Run For Fun Cruise. Imagine traveling the world and running an organized 5K at every port, with bibs, a final medal, and a built in community of runners, walkers, and fast movers. We also cover strength training for runners, knee friendly habits after soccer injuries, and how signing up for events can keep you consistent when motivation fades. If you enjoy running, trail running, half marathons, 5Ks, and fitness over 50, hit subscribe, share this with a friend who needs a nudge, and leave a review so more people can find the show.www.runforfuncruise.com coaching highlights You can reach out to us at:https://coffeycrewcoaching.comemail: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness GroupIG @coffeycrewcoaching.comand Buy Me a Coffeehttps://www.buymeacoffee.com/Carlauhttps://hydra-patch.com/discount/OTNH20https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20
Transcribe →Replay>>Your Body Warns You Long Before Heat Stroke Hits with Chris Tolan
May 2900:41:31Tap to summarizeSend us Fan MailHeat doesn’t wait for you to finish the workout. One minute you feel a little “off,” the next you’re cramping, dizzy, confused, or watching your heart rate climb and refuse to come down. That’s why we brought back this conversation with Chris Tolan, a firefighter, paramedic, and search and rescue instructor, to give you a clear, real world guide to heat illness before summer training ramps up. We walk through what heat injury actually is: your body losing the ability to cool itself, especially when heat and humidity trap sweat on the skin. Chris explains what first responders look for in the field, why dehydration is only part of the story, and how electrolyte balance powers everything from muscle function to the heart’s electrical system. We also talk hyponatremia (yes, “water drunk” is a thing) and why pounding plain water can backfire without sodium and other electrolytes. You’ll learn the four stages of heat-related illness and what separates a manageable problem from a medical emergency: heat cramps, heat syncope (fainting), heat exhaustion, and heat stroke. We cover practical warning signs like leg cramps, mouth breathing earlier than normal, nausea and vomiting, dizziness, and trouble answering simple questions. Chris also shares how medics cool patients on marathon courses, when IV fluids like normal saline come into play, and why heat stroke can spiral into dangerous rhythms and cardiac arrest without rapid cooling and urgent care. If you train outdoors, mow the lawn, work in heavy gear, or simply want a smarter hydration strategy, this will sharpen your instincts and your plan. Subscribe so you don’t miss upcoming episodes, share this with a training partner, and leave a review with the heat warning sign you want to get better at noticing. coaching highlights You can reach out to us at:https://coffeycrewcoaching.comemail: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness GroupIG @coffeycrewcoaching.comand Buy Me a Coffeehttps://www.buymeacoffee.com/Carlauhttps://hydra-patch.com/discount/OTNH20https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20
Transcribe →***SPECIAL EDITION*** Super Mom Contest for Release Recovery
May 1800:17:56Tap to summarizeSend us Fan MailA seven-year-old finishing her very first triathlon is already a big deal, but what grabbed me most was how clearly you can hear confidence being built in real time. Evelyn joins me right after race day to share what felt exciting, what felt scary, and why she signed up in the first place. Her answers are simple, honest, and surprisingly wise: swimming is pure fun, biking hills are intimidating, and trying something new is the whole point.Then I sit down with her mom, Jamie, to talk about the bigger story behind this “special edition.” Jamie is currently in the 2026 Super Mom contest, and if she wins the $20,000 prize, she’s committed to donating the full amount to the Release Recovery Foundation, which helps fund treatment scholarships for people who otherwise couldn’t afford recovery support. We also clarify how voting works, including that you can vote for free every day, and that donations for votes support the Children’s Miracle Network.We also get real about what it means to lead by example. Jamie shares her sobriety journey, what it means to be closing in on 10 years, and why the mindset of “do as I say and as I do” matters when kids are watching. If you care about parenting, fitness motivation, triathlon training, sobriety, or building a healthier family culture, this one is short but packed with heart.If this moved you, subscribe, share it with a friend, leave a five-star review, and check the show notes to vote for Jamie. What’s one habit you’re trying to model for the people who look up to you?https://www.releaserecovery.com/womensprogramJamee Jenen | Super MomJamee Jenen (@jameejenen) • Instagram photos and videosHow Running Streamlined my Sobriety Journey: Jamee Jenen's Story - YouTube You can reach out to us at:https://coffeycrewcoaching.comemail: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness GroupIG @coffeycrewcoaching.comand Buy Me a Coffeehttps://www.buymeacoffee.com/Carlauhttps://hydra-patch.com/discount/OTNH20https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20
Transcribe →S4 Ep 10 From Division 1Track To Building A Fitness Business with Chris Ryan
May 1500:58:31Tap to summarizeSend us Fan MailYour running plan might be missing the one thing that makes everything else work: strength. I’m joined by strength coach and entrepreneur Chris Ryan, and we get honest about what actually helps runners stay healthy, improve form, and keep chasing goals without getting stuck in the injury cycle.Chris shares his path from competitive sports and Division I track to the real-world turning point many athletes face: recurring injuries, shifting priorities, and the need to build a life beyond competition. From corporate finance to entrepreneurship to coaching in New York, he explains how discipline and consistency transfer across every arena. We also talk about what he loves most as a coach: helping people build self-respect through small, repeatable wins that compound over time.Then we get practical for endurance athletes. We break down why many runners struggle when they only “pound the pavement,” why surface choice matters, and how adding controlled intensity can improve running economy and posture. Chris makes a strong case for strength training for runners, including why the trap bar deadlift is such a powerful tool for building force and resilience without chasing muscle size. We also cover mobility and prehab staples like tibialis raises, ankle and calf work, and hip mobility patterns that support better mechanics.We even zoom in on nutrition with a simple lens: the “liquid diet” problem, from alcohol to sugar-loaded coffee drinks, and how cleaning that up can change energy, recovery, and body composition fast. If you want smarter training, fewer aches, and a plan you can actually stick to, press play, subscribe, and share this with a runner who refuses to lift. After you listen, what’s one small change you’re committing to this week?Website: chrisryanfitness.comBlog: https://thefitlifewithchrisryan.com/Substack: https://open.substack.com/pub/chrisryanfitIG: @chrisryanfitnessLinkedIn: https://www.linkedin.com/in/chrisryanfitness?utm_source=share_via&utm_content=profile&utm_medium=member_iosYouTube: https://youtube.com/@chrisryanfitness?si=zMKb7TJDFkY1bXn6<5_ coaching highlights You can reach out to us at:https://coffeycrewcoaching.comemail: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness GroupIG @coffeycrewcoaching.comand Buy Me a Coffeehttps://www.buymeacoffee.com/Carlauhttps://hydra-patch.com/discount/OTNH20https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20
Transcribe →S4 Ep 9 How Jeff Galloway Made Running Last Longer- A Tribute Replay
May 100:47:23Tap to summarizeSend us Fan MailJeff Galloway didn’t just coach runners, he quietly rewired what many of us believe “real running” is supposed to look like. We’re replaying a conversation recorded in 2023 to honor his impact and to put his most useful ideas back in your ears: run walk run, smarter pacing, fewer injuries, and a better finish when everyone else is falling apart.Jeff shares how he found running as an overweight kid, how community pulled him in, and how goal-by-goal progress carried him all the way to the U.S. Olympic team. From there, he builds the bridge to his most famous contribution, the Galloway method. You’ll hear the true origin story of run-walk intervals, why it worked so well that an entire group trained without injuries, and how he later used large-scale runner data to recommend run-walk ratios based on pace.We also get practical: why the walk break is often 30 seconds, how shorter run segments can leave your legs stronger in the late miles of a marathon or ultra, and why “you can’t run too slow” can be the key to better race times. Jeff closes with mental training tools, including mantras and simple attention tricks that help override the negative “monkey brain” when stress and fatigue spike.If you want marathon training advice that actually protects your body, plus mindset strategies you can use on your next long run, hit play. Then subscribe, share this with a running friend, and leave a quick review so more runners can find it.JeffGalloway.com coaching highlights You can reach out to us at:https://coffeycrewcoaching.comemail: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness GroupIG @coffeycrewcoaching.comand Buy Me a Coffeehttps://www.buymeacoffee.com/Carlauhttps://hydra-patch.com/discount/OTNH20https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20
Transcribe →S4 Ep 8 Defying The Doctor’s Orders featuring Lionel Pailloncy
Apr 1700:57:51Tap to summarizeSend us Fan MailA surgeon once told Lionel Pailloncy to give up running after back surgery. Years later, he’s not only running again, he’s finished the original six World Marathon Majors and just took 20 minutes off his marathon PR in Tokyo. From Paris to Boston and beyond, Lionel’s story isn’t about being the fastest, it’s about refusing to let one diagnosis or one hard year define what’s possible. We talk about the real mechanics of a comeback: physiotherapy, respecting your body in everyday movements, and rebuilding confidence one small step at a time. Lionel shares how he went from park runs to a 10K, then a half marathon, then his first Paris Marathon and why each race feels like its own emotional “cathedral.” We also get into the mental side of endurance, including the pressure of Strava metrics, the unpredictability of race day, and the moment he pivots away from chasing numbers toward gratitude and meaning. If you love practical running conversations, you’ll enjoy the details too: vegan fueling while traveling, A-B testing gels, hydration habits, gear choices down to socks and seams, and the packing ritual that calms the mind before the gun goes off. Lionel also shares what might be the wildest week ever, defending his PhD viva in Paris and immediately flying to Boston to run again. If this story gives you a spark, subscribe, share the episode with a friend, and leave a five-star review. What part of your own journey needs a little more courage right now? coaching highlights You can reach out to us at:https://coffeycrewcoaching.comemail: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness GroupIG @coffeycrewcoaching.comand Buy Me a Coffeehttps://www.buymeacoffee.com/Carlauhttps://hydra-patch.com/discount/OTNH20https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20
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