How do you balance working out and a demanding work schedule? Is it okay to lift heavy weights and lower your reps if you're a distance runner? Will Coach Sonya ever complete a triathlon? In the latest Coffee With Coach we talk about all of these things and so much more. Give it a listen and get inspired!

From Triathlons, to Spartan races and the Marine Corp Marathon Lauren has done it all! She's done more races and competitions than I can count. It's kind of crazy to think that at one point in her life she hated running. Give this episode a listen to get inspired by Lauren's story.

Coffee With Coach is a recorded training conversation with the athletes who are in the Delta Performance program. This is a candid conversation where we discuss anything and everything there is to discuss with training. The athletes you hear in this episode are real athletes with real running goals who are members of the Delta Performance program. In this episode we discuss post race recovery, pre workout nutrition, working out on your period and so much more!

In this episode I team up with Delta Athlete and podcast host of The Spectra Current, Betsy Doughty, to bring you a fun little interview twist. You are not going to want to miss this one!

This is a candid conversations with the athletes completing the Delta Performance Program. We get together once a month to chat about training, life and whatever else comes up! Give it a listen and get inspired!

In this episode I sat down with Susan Taylor. She's a working mom of two who, in her adult life, became a competitive athlete and runner. She ran her first 5k fun run in her mid 20's and had no fun at all! She hated it! A few years later after her sister passed away she decided she needed to take her heart health more seriously and found a running group to help her get there. Since then, Susan has run more races than I can count and has competed in national fitness competitions across the US. Susan has an amazing story of how she went from hating running to finding confidence in herself through her journey.

This episode is all about defying the odds. Rob was born with a form of cerebral palsy that affects the right side of his body. Growing up, Rob had to overcome others judgements and limitations they put on him, but that never stopped him. If anything the chip on his shoulder fueled his fire to prove everyone wrong! Rob played an array of sports at a high level, including ultimate frisbee for his university, before getting into cycling and eventually distance running! It hasn't been an easy road, but Rob has proven that you can do anything you put your mind too. Give his interview a listen!

I hold monthly check ins with my athletes where we discuss everything and anything over a cup of coffee! Usually, I'm answering training questions but sometimes we just share our successes or struggles with training. This is a raw recording, so the team is being very candid and unfiltered. Other than the intro and outro this conversation has not been edited. Give it a listen! You may find some common ground with the athletes on the call. 

Team, meet Kat! She is a yoga instructor and avid runner! In this episode Kat and I discuss a quad injury that caused her to make a very difficult decision she made right before running her first half marathon. To run or not to run! 

Team, meet Joy! She is an avid runner working and living in D.C. But let's go way back to a 5k Color Run in Austin, Tx where she went with her family as the "Family Photographer" because she didn't think she could ever run that far! In this interview we discuss how she overcame her self doubt and fell in love with running.