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Candice Dutko, owner of Achieve Wellness and Fitness in Mountaintop, Pennsylvania, shares her remarkable journey from 220 pounds to becoming both a competitive strongwoman and ultra-marathon runner with a mindset of "just keep moving."

• From unhealthy lifestyle to fitness professional after being invited to a Spartan Race with friends
• A broken leg caused by her dog became the turning point in her fitness consistency
• Trains simultaneously for seemingly opposite disciplines: strongman competitions and ultra marathons
• Working with a mindset coach to develop mental strategies for pushing through physical barriers
• Creating a gym environment where women of all ages discover their strength, many lifting for the first time
• Hosting women-focused strongman competitions with accessible events for beginners
• Preparing for a 24-hour ultra-marathon with a goal of 120 miles
• Using "systems checks" during endurance events to assess if she can continue
• Emphasizing that "you can have excuses or you can have results, but you can't have both"
• Showing clients what's possible by leading by example in multiple fitness disciplines

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New episodes come out every other Thursday!

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John Katalinas hosts a candid conversation with Mike Nowicki and Dale Wittlief about aging, health challenges, and finding community through sports in midlife and beyond.

• Mike shares his experience retiring from banking right before COVID hit, disrupting his plans for an active retirement
• Dale reflects on his 39-year career before starting his own business
• Both guests open up about their pickleball journey and how the sport has connected them with a welcoming community
• Dale courageously shares his recent medical emergency with BPH (Benign Prostatic Hyperplasia) and urges men not to ignore prostate symptoms
• The group discusses dietary changes needed when managing health conditions like diabetes and prostate issues
• Conversation highlights how tomatoes (high in lycopene) and reducing red meat can support prostate health
• John explains how continuous glucose monitoring transformed his diabetes management
• The men reflect on the importance of staying active despite aging challenges
• All three emphasize the mental health benefits of finding community through recreational sports
• The episode concludes with a powerful message about gratitude and appreciating the ability to remain active

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New episodes come out every other Thursday!

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Claire Shorenstein MS RD CSSD, registered dietitian and board-certified sports dietitian, joins us to share evidence-based nutrition strategies for masters athletes of all types, debunking common myths while offering practical guidance for optimal performance.

• Difference between registered dietitians (RDs) and nutritionists – RDs complete extensive education, unpaid internships, board exams and continuing education
• What "being fueled" actually feels like – energy to complete workouts, proper recovery, stable mood, and good sleep quality
• Caffeine can be beneficial as a performance aid but shouldn't replace proper nutrition
• Under-fueling impacts hormones across all ages and genders, not just women in midlife
• Food journaling without calorie counting helps identify patterns and nutrition gaps
• Most people feel best eating every 3-4 hours with strategic snacks
• Carbohydrates remain essential for performance, particularly for high-intensity efforts
• Experimenting with nutrition changes should be done gradually with attention to how your body responds
• Proper fueling involves getting ahead of hunger, especially during competition days
• Pre-competition nutrition should be planned carefully based on timing and individual tolerance

Check out Claire's podcast, Eat for Endurance, as well as her free resources at eatforendurance.com, including nutrition guides and her affordable membership program.

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New episodes come out every other Thursday!