Over the Next Hill Fitness

Carla Coffey
  • 5.0 (18)
  • Nutrition
  • Updated Biweekly

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.

  1. 2d ago

    S4 Ep 19 Your Body Is Not Broken, It Is In Health Debt | Bria Gadd

    Send us Fan Mail Your period may be irregular, your sleep may be wrecked, and your patience may be gone, but that does not mean your body is failing. Carla sits down with Bria Gadd, known as The Period Whisperer, to explain why perimenopause and menopause can feel like a sudden unraveling and why the real story is often “health debt,” the moment your energy supply can no longer keep up with your energy demand. We get specific about symptoms many women are never warned about: heart palpitations instead of hot flashes, frozen shoulder, restless legs, digestive changes, bladder urgency, low libido, vaginal dryness, and the midlife mood swings that can show up as full-on rage. Bria breaks down ovarian retirement, the progesterone drop, erratic estrogen, and how these shifts can affect memory, stress tolerance, and recovery from training. If you are doing all the “right” things and nothing works, we talk through why eating less and working out more can backfire, especially when cortisol patterns, circadian rhythm disruption, or thyroid conversion issues are in play. Bria shares a test-don’t-guess approach using functional labs like the DUTCH test (Dried Urine Test for Comprehensive Hormones) to evaluate sex hormones, cortisol, and hormone metabolism pathways that can shape how someone responds to hormone replacement therapy (HRT). We also dig into practical foundations: consistent meals, adequate protein, sleep routines, reducing alcohol and excess caffeine, stress release that does not add more physical load, plus minerals and hydration to support recovery, especially for shift workers and endurance athletes. If this helped you connect the dots, subscribe, share it with a friend who needs it, and leave a five-star review so more women can find real menopause and perimenopause support. https://briatheperiodwhisperer.com https://podcasts.apple.com/us/podcast/the-period-whisperer-podcast-perimenopause-menopause/id1617315546 coaching highlights You can reach out to us at: https://coffeycrewcoaching.com email: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness Group IG  @coffeycrewcoaching.com and Buy Me a Coffee https://www.buymeacoffee.com/Carlau https://hydra-patch.com/discount/OTNH20 https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20

  2. Sep 18

    S4 Ep18 From First Trail 10K To Confident Racer with Joanna Weiss

    Send us Fan Mail Trail running will humble you in the best way. Joanna Weiss joined me to tell the story of a gritty Indiana trail 10K that left her muddy, tired, and totally lit up, like she’d just discovered a new version of herself. She wasn’t chasing a perfect pace or trying to run every step. She was learning how strong she could be when the course includes hills, rock scrambles, fallen trees, and the simple goal of staying upright. We dig into what makes trail races feel so different from the big road 5Ks most people start with. Joanna talks about how each event has its own “runner mix,” how the vibe changes depending on who hosts the race, and why the extra logistics (drives, buses into the woods, unpredictable conditions) can turn a run into an adventure. We also swap practical trail running tips: why you can’t always zone out with music, how technical terrain forces better footwork, and how road routes can be a cleaner way to measure improvement when you want to track your progress. Then we get into the stuff that keeps you running: hydration for 5K and 10K distances, simple electrolyte habits, and strength training for runners that acts like “prehab,” especially if you’ve dealt with plantar fasciitis. Joanna also shares a mindset moment from racing alongside a 68-year-old who reframes “last place” and then surprises everyone with a strong finish, a reminder that confidence grows when you just start. Subscribe, share this with a friend who’s nervous to try their first race, and leave a five-star review so more runners can find the show. coaching highlights You can reach out to us at: https://coffeycrewcoaching.com email: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness Group IG  @coffeycrewcoaching.com and Buy Me a Coffee https://www.buymeacoffee.com/Carlau https://hydra-patch.com/discount/OTNH20 https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20

  3. Sep 4

    S4 Ep 17 How to Run Ultras for a Lifetime with Ian Sharman

    Send us Fan Mail He ran his first marathon within months of starting to run, then turned around and tackled Marathon des Sables, a brutal 150-mile multi-stage race in the Sahara. That willingness to learn by doing is exactly why talking with Ian Sharman felt so energising and so useful for anyone who wants to train smarter, race better, and stay in love with running for the long haul. We get into Ian’s journey from a corporate career as an economist to life as a professional ultrarunner and seasoned running coach, including what that transition really costs and what it gives back. He breaks down standout efforts like the Grand Slam of Ultra Running (Western States, Vermont 100, Leadville 100, Wasatch Front in about ten weeks), plus what “fast” actually means when you zoom out beyond comparison and focus on execution. Along the way, we talk honest early mistakes with fueling, shoes, chafing, and why comfort and consistency beat gimmicks every time. Ian also shares the principles behind his book, The Art of Ultra Running, including how to spot biased or unqualified “expert” advice, why strength training supports injury prevention as you age, and how to stay flexible when life collides with a training plan. We close with a practical pacing framework you can use immediately: split races into thirds so you stop burning matches early and start finishing stronger. Subscribe, share this with a running friend, and leave a review so more athletes can find the show. Connect with Ian: Facebook: @sharmanian IG: @sharmanian X: @sharmanian http://www.sharmanultra.com Ian's book: The Art of Ultrarunning  coaching highlights You can reach out to us at: https://coffeycrewcoaching.com email: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness Group IG  @coffeycrewcoaching.com and Buy Me a Coffee https://www.buymeacoffee.com/Carlau https://hydra-patch.com/discount/OTNH20 https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20

  4. Aug 21

    S4 Ep 16 How Gentle Trauma Release Helps Women Feel Safe Again

    Send us Fan Mail Your motivation is not broken. If you keep “knowing what to do” yet you cannot make it stick, your nervous system may be running an old safety program in the background. I sit down with Ramona Kossowan to unpack gentle trauma release and why repeated patterns like burnout, perfectionism, people pleasing, and emotional eating often trace back to unresolved distress stored in the body. We get specific about what trauma can look like in high-functioning women: teeth clenching, headaches, muscle armoring, digestive issues, autoimmune flare-ups, difficulty receiving kindness, and the quiet belief that the future will repeat the past. Ramona explains how she helps clients identify core traumatic events, how shame and guilt drive behavior, and why “trying harder” rarely works for long. We also talk about food noise, dieting whiplash, and stress-driven weight swings, plus how self-care practices like walking, running, strength training, breathwork, and nature time can support nervous system regulation while deeper healing happens. Midlife pressure and menopause come up as major accelerators, not because you are failing, but because resilience thresholds get surpassed and coping cracks get exposed. We close with practical boundary language for recovering people pleasers, and a reminder that getting support is an act of courage. Subscribe, share this with a friend who needs it, and leave a review so more women can find these tools. email: ramona@ramonakcoaching.com Websites ramonakcoaching.com gentletraumacoach.com Socials:    https://www.facebook.com/RamonaKCoaching https://www.instagram.com/ramonakcoaching https://www.linkedin.com/in/ramona-kossowan-380ba66a/ https://www.youtube.com/@ramonakcoaching https://substack.com/@ramonakcoaching https://www.pinterest.com/ramonakcoaching/ Free offers: Is it Trauma? Explore the often overlooked symptoms of trauma: https://ramonakcoaching.com/gentle-trauma-assessment/ Who’s Running the Show? A parts reflection guide to recognize which version of you is driving the patterns in your life that don’t feel empowered: https://ramonakcoaching.com/whos-running-the-show coaching highlights You can reach out to us at: https://coffeycrewcoaching.com email: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness Group IG  @coffeycrewcoaching.com and Buy Me a Coffee https://www.buymeacoffee.com/Carlau https://hydra-patch.com/discount/OTNH20 https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20

  5. Aug 7

    S4 Ep 15 Sleep Better To Recover Faster with Derek Hales

    Send us Fan Mail Your 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.com email: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness Group IG  @coffeycrewcoaching.com and Buy Me a Coffee https://www.buymeacoffee.com/Carlau https://hydra-patch.com/discount/OTNH20 https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20

  6. Jul 24

    S4 Ep14 What Happens When You Stop Believing Your Limits with Suzan Brydon

    Send us Fan Mail She 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.com email: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness Group IG  @coffeycrewcoaching.com and Buy Me a Coffee https://www.buymeacoffee.com/Carlau https://hydra-patch.com/discount/OTNH20 https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20

  7. Jul 10

    S4 Ep 13 Fixing The Inactivity Pandemic In Kids with Jim Baugh

    Send us Fan Mail Kids 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.org PHITAmerica.org PHITAmerica.org/benefits InactivityPandemic.org coaching highlights You can reach out to us at: https://coffeycrewcoaching.com email: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness Group IG  @coffeycrewcoaching.com and Buy Me a Coffee https://www.buymeacoffee.com/Carlau https://hydra-patch.com/discount/OTNH20 https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20

  8. Jun 26

    S4 Ep12 Running Strong At 64 with Mary Ellen Lemieux

    Send us Fan Mail Your 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.com email: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness Group IG  @coffeycrewcoaching.com and Buy Me a Coffee https://www.buymeacoffee.com/Carlau https://hydra-patch.com/discount/OTNH20 https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20

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5
out of 5
18 Ratings

About

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.

Information

  • Creator
    Carla Coffey
  • Years Active
    2023 - 2026
  • Episodes
    101
  • Rating
    Clean
  • Copyright
    © 2026 Over the Next Hill Fitness
  • Show Website
    Over the Next Hill Fitness

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