Emma loves all things cats, cows, and chocolate milk. Her passion for dairy and animals for dairy started while growing up on EL-Vi Farms in Newark, NY. She stays involved to this day at the farm by helping with community relations works like running the social media page and being the race director for the Dairy Discovery 5k that the farm and 3 other local farms host. When she is not working her day job in milk promotion at American Dairy Association North East, she can be found competing for Team Milk in Full distance Ironman triathlons and half & full marathons. Her training and racing allows her to reach the triathlon community online with the benefits of refueling with chocolate milk and make a beautiful community of friends.

In this episode we chat about:

• Food systems, misconceptions about cows/dairy farming, stress is stress even for cows– just like us!
• Getting into sports as an adult from dancing to racing ironman
• Finding euphoria in an Ironman marathon
• Learning about give and take during training for big goals/life– still having fun with the why behind sport
• Learning that your value is not tied to the outcome of sport, work, etc.
• Racing with your period; what’s normal what’s not
• You can still achieve with your period– how can we adapt and overcome and train to be ready
• Health over everything in longevity in sport
• How to respect the training adaptation process and adjusting expectations and goals
• And more!

Follow Emma: https://www.instagram.com/emmaluvcow/ + https://www.instagram.com/elvifarmsllc/

Follow Stevie: https://www.instagram.com/stevielynlyn/
Learn More About Stevie: https://stevielynrd.com/

Nick Klastava is a runner and running coach who loves to help athletes balance their training with their life and to focus less on the numbers.

In this episode we talk about:

• Training through the different seasons of life
• Comparing to past life training to current self
• Working through the phases of injury recovery with athletes, getting out of the grind and self-doubt
• Helping athletes find their growth & progress
• Celebrate the little moments and gain perspective
• Relying less on numbers how it helped me as an athlete to be less anxious and have less performance anxiety and how I help athletes as a coach
• Having tools in the toolbox to show up for yourself in training
• Moving through race day anxiety and stress
• Breaking the stigma around pace or BQ what it takes to be a good coach
• Being flexible as an adult runner and finding joy in it and bring running along with it
• And more!

Follow Nick: https://www.instagram.com/nklastava/ + https://www.instagram.com/liftrunperform/

Follow Stevie: https://www.instagram.com/stevielynlyn/
Learn More About Stevie: https://stevielynrd.com/

As a mother of 2 and 3 time Ironman finisher with countless other athletic pursuits under my belt, Katie created pursuit endurance after going through pregnancy as a triathlete and navigating the challenges of being a new mother when she re-entered the sport.

She wants to be the person she wished she had: to give better resources and guidance to mothers who are pregnant and postpartum and want to stay active in their sport.

Katie is a Native Washingtonian originally from Burke, VA. She's a mother to six year old, Elias, and three year old, Emett. She is a three-time Ironman triathlete, 15-time marathoner, and avid cyclist who enjoys clipping into all sorts of adventures on the road, has dabbled a bit in off road riding, and is often indoors on Zwift!

When she's not teaching mothers about cycling & pregnancy and postpartum fitness, she works for DC SCORES as the Senior Director of Development Operations & Events. She lives in the Michigan Park neighborhood of Washington, DC with her husband and two boys, and her first two furbabies, a dog and a cat!

She has numerous multisport certifications under her belt, and is a pregnancy and postpartum athleticism coach!

In this episode we chat about:

• Top myths of working out pregnant
• The pregnancy comparison trap– how to avoid it and meet yourself where you are at
• Return to sport postpartum– should you have a ‘comeback’ race?
• What is your WHY as a pregnant athlete?
• How to avoid overdoing it during pregnancy and PP
• Nutrition in pregnancy & postpartum
• LEA risks PP
• What questions to ask to ask your provider PP
• Making sense of your body’s feedback as a pregnant/PP athlete
• And more!