Over the Next Hill Fitness

Carla Coffey
  • 5.0 (17)
  • 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. 1D AGO

    S4 Ep 3 Sisters Go The Distance with Lyndsi Davenport and Kendell Myers

    Send us a text What actually happens between mile 48 and mile 100, when your brain is tired, your stomach is bored of sugar, and the trail turns to cambered sand and black mud? We sat down with sisters Lyndsi and Kendell to unpack their first 100 miler at the Wolverine 100—how they trained, why they split mid-race, and the small choices that kept them moving when comfort vanished. We trace the leap from “maybe I could” to toeing the line: a postpartum return to running, a DNF that lit a fire, and a training approach built around consistency, fueling practice, and hiking early on the big climbs. You’ll hear how they selected a point-to-point course for the mental boost, why generous cutoffs matter for first-timers, and how conservative pacing turned into late-race passes. Then we get into the real trail: the notorious dirt bike section with sand and mud that humbled everyone, the log bridge wobble, and that surreal late-night stretch where mailbox reflectors looked like eyes and coyotes sounded like a cheering crowd. The turning point arrives with pacers. Fresh legs and fresher minds brought structure—fuel every 30 minutes, short run-walk intervals, clear cues, and relentless encouragement. Aid stations became more than calories: a fruit cup that tasted like salvation, warm broth when sweets failed, and a disco stop that reset spirits. Family support threaded the day together—refills, tape, caffeine, and honest feedback. By mile 90, they were still running, still solving problems, and still discovering that the body goes farther than doubt allows. Finishing fourth and fifth female on debut wasn’t the point; it was the proof. They crossed the line with a new baseline for hard, and a simple message for anyone on the fence: start before you feel ready, keep it simple, and let consistency carry you. If you’re curious about ultramarathon strategy, fueling, pacers, and the mindset that turns discomfort into momentum, this one’s your map. Listen, share with a friend who needs a push, and if it sparks something, subscribe and leave a review—then tell us what challenge you’re starting this week. 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

    58 min

  2. JAN 23

    S4 Ep 2 Finding Your Superpower with Andy Chaffee

    Send us a text Mud, rain, and a first-ever DNF set the stage for a comeback story packed with practical wisdom. I sit down with ultrarunner Andy Chaffee to retrace how a soaked 75-mile stop at Indiana Trail 100 became the catalyst for smarter fueling, better decisions, and two confident 100-mile finishes. From childhood races and college running to post-grad burnout and re-entry through Ironman, Andy explains what drew him to ultras: the thrill of uncertain finishes and the constant problem-solving they demand. We unpack the big pivots that made the difference. He traded gel fatigue for high-carb liquid fueling with neutral flavors, then layered in real foods when his stomach felt empty, not just when his legs flagged. He reframed race day as rolling crisis management—system checks, small fixes that pay off two hours later, and permission to throw out the plan near the end. And he tested a 10-minute power nap at mile 91 that left him sharper and looser, powering a strong close. If you’ve ever wondered whether a short sleep helps or hurts, Andy’s answer is clear: done right, it’s rocket fuel. The best part might be the people. His wife runs point as lead crew, blocking rash DNFs and insisting on critical calories. Friends who don’t consider themselves runners still make perfect pacers with the right brief: distract, cue terrain-based pacing, and protect decisions as focus narrows. We trade Huron 100 stories—headlamp woes, burger cravings, pancake salvation at mile 80—and talk about what’s next: pacing at Huron, a spring road marathon to bring back speed, a maybe on Wolverine, and a hopeful ticket in the Western States lottery. If you’re chasing your first hundred or trying to shave hours off a stubborn course, this conversation offers concrete tactics and a mindset you can use right away: build a fueling base you can tolerate for 30 hours, plan targeted solids, practice short naps, and recruit a crew that knows when to push and when to protect. Enjoy the ride, then share it with someone on your team. Subscribe, leave a quick review, and tell us: what’s your late-race secret weapon? 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

    1 hr

  3. JAN 9

    S4 Ep 1 Start Late, Dream Big, Finish Strong with Cheryl Davenport

    Send us a text A quiet decision on an elliptical becomes a marathon finish and a night spent pacing through rough trails and stranger-than-dreams moments. We sit down with Cheryl to unpack how a three-year journey, a steady base, and a simple run-walk plan turned doubt into durable progress—and why a 5:02 felt like proof, not luck. From her first 5K to crewing and pacing a 100-miler, she shares the habits that stuck: saying goals out loud, training to the plan, and adjusting when the plan meets reality. You’ll hear the nuts and bolts of marathon strategy: picking a five-hour pacer, resisting the urge to bank time, and leaning on timed intervals to manage energy late in the race. Cheryl breaks down fueling with small, frequent carbs and hydration via a bladder to avoid aid station chaos. We also get into winter running tactics—how to layer for a sub-30 start that turns mild, why surgical gloves and space blanket panels can save your hands and core, and when the treadmill beats black ice. If you’re eyeing back-to-back half marathons or planning a marathon every few months, we map how to keep a strong base and cycle volume without burning out. Beyond the logistics, this conversation is a reminder to share your wins to light the path for others. We talk about pacing as service, adapting intervals when beeps become mental landmines, and the way small choices—walk breaks, sips, and steady steps—add up to big finishes. Cheryl’s takeaway is simple and powerful: pick the goal, build the plan, and let the data—not the doubt—drive the work. Subscribe, share this with a runner who needs a nudge, and leave a review to help more people find a training story that feels possible. What goal are you setting next? 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

    37 min

  4. 12/26/2025

    S3 Ep 26 Fuel, Friendship, And A First Marathon with Karen Goudey

    Send us a text What turns a hard “never” into 26.2 miles? For Karen Goudy, it was a second chance at running, a training partner who wouldn’t quit, and a plan that flexed with real life. We talk through the whole arc—from misdiagnosis and time off to crossing a warm, humid finish line in Toronto—with the practical details most runners wish they knew sooner. We map out the training backbone that worked: a Hal Higdon marathon plan, three weekday runs plus a long weekend run, and base-building before the plan officially started. Then we dig into the lessons that almost derailed everything: switching to shoes with a different heel-to-toe drop and triggering shin splints, trying to fast into long runs and crashing, and underestimating how pavement pounds feet trained mostly on trails. You’ll hear what actually helped—pre-fueling with steady carbs, sticking to electrolytes like Element and SaltStick, experimenting with gels and waffles, using pickle juice for cramp relief, and leaning on run-walk pacing to protect the legs when heat pushes you to the edge. The best part might be the people. April Rose serves as coach, pacer, and constant encourager, while a small support crew deploys Biofreeze and cheers at key miles. Out on the course, strangers on bikes offer aid, apartment-window fans shout support, and back-of-the-pack runners become a rolling team, trading pep talks and finishing within seconds of each other. We also get honest about recovery—why yoga and cross-training come first, how to know when desire to run returns, and what to look for in a next target (cooler climates, generous cutoffs, and smarter prep). If you’re eyeing a first marathon or want to refine your next, this conversation serves up clear, field-tested takeaways: build a base, train your gut, strengthen your core, respect the weather, and find your people. Subscribe, rate the show, and share this episode with a friend who needs a nudge to chase their big goal. Then tell us: what’s the one change you’ll make on your next long run? 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

    47 min

  5. 12/12/2025

    S3 Ep25 Owning The Word “Old”: What Happens When Women Redefine Running After Fifty

    Send us a text A Facebook group started after a post-marathon lull turned into a global home for older women who run—and the stories behind it will make you lace up. We sit down with Sherry, founder of Old Ladies Running, along with Erin and Diane, to explore how a simple idea grew into nearly 18,000 members who celebrate first miles, comeback races, and everything in between. The heart of it isn’t PRs; it’s the culture: questions welcomed, no snark, real experience shared freely, and support that feels as steady as a training plan. We dig into why this space resonates where others fall short. Many over-50 groups skew male; many women’s forums skew young. This community bridges the gap with practical mentorship and warmth—gear tips that actually help, reassurance through injuries, and honest talk about pacing, recovery, and the mental game. You’ll hear how “pain-free plus three” accelerates safe returns, why run-walk can be as fast as continuous running with better next-day legs, and how strength training and dynamic warmups prevent nagging setbacks. There’s momentum beyond the feed: after a rain-soaked but unforgettable meetup at Flying Pig, we’re organizing a West Coast gathering at Rock ’n’ Roll San Diego with multiple distances and an easy-to-reach venue. Members share travel hacks, hotel blocks, and discount-hunting strategies so more people can join. Along the way we reflect on growing up pre- or early-Title IX, claiming visibility as older athletes, and the quiet power of showing up for each other—whether it’s a turkey trot, a Disneyland 10K, or a London Marathon charity bib. If you’re craving a kinder running space and a push to try the next distance—without the pressure—this conversation is your sign. Subscribe, share this with a friend who needs encouragement, and leave a quick review to help more runners find us. What goal are you setting next? 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

    54 min

  6. 11/28/2025

    S3 Ep 24 Running On Empty: Understanding REDs with Dr. Renee McGregor

    Send us a text What if your body isn’t underperforming… it’s protecting you? We sit down with Renee McGregor, renowned sports and clinical dietitian, to unpack Relative Energy Deficiency in sport and why so many runners and active people feel flat, injured, or anxious despite training harder than ever. Renee explains how the body prioritizes movement when fuel is low and quietly turns down hormones, bone health, digestion, and immunity to keep you going—until it can’t. We walk through real-world signs to watch for, why weight often doesn’t change, and how stress from life and training compounds when recovery and nutrition timing fall short. Together we trace the messy intersection of REDs, overtraining, and personality traits like perfectionism and control. Renee shares how assessment actually works—history, labs, behaviors—and why recovery takes time: often 18 months for the body and longer for the brain to fully recalibrate. We also address a frequent blind spot for women in their 40s and beyond: perimenopause symptoms can mimic REDs. When to consider HRT, when fueling and rest are the missing pieces, and how both can coexist. The goal is clarity, not fear, and a practical path back to stable energy, resilient bones, and consistent performance. We challenge popular fasting trends with emerging research linking narrow eating windows to higher cardiovascular risk and explain how chronic cortisol undermines adaptation. You’ll leave with simple, athlete-proven strategies: eat before and after hard work, fuel long sessions, protect sleep, and replace rigid control with flexible choices. Share this with a training partner who needs to hear it. If the conversation helped, subscribe, leave a review, and tell us: what’s the first change you’ll make this week? @r_mcgregor - Instagram reneemcrgregor.com Books by Renee McGregor: Fuel for Thought More Fuel You Training Food Orthorexia Fast Fuel -Food  for Triathlon Success 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

    50 min

  7. 11/14/2025

    S3 Ep 23 Stronger At 60: Mindset, Muscles, And The Truth About Aging Well with Heike Yates

    Send us a text Forget the anti-aging hype—let’s talk about getting strong enough to live the life you want. Coach and author Heike Yates joins us to unpack what midlife really means, why it isn’t a number, and how to trade comparison and guilt for confidence and capacity. We go deep on the mindset shifts that matter, the workouts that keep you independent, and the practical tools that help you reset without starting over. Heike shares her powerful transition from high-mileage runner to fast hiker, swimmer, and cyclist after chronic knee pain. You’ll hear how she honored the grief of losing a former identity, then built a new one anchored in curiosity and function. We talk real midlife training: strength work as a non-negotiable, protein as a daily priority, and the surprising role your upper body and core play in running efficiency and posture. If you’ve been told to avoid heavy weights or fear “bulking,” this conversation will change your mind. We also tackle the quiet saboteurs: people-pleasing, overwork, and the guilt that steals your training time. Heike’s take is crisp—time for yourself is essential, boundaries protect your health, and “no” is a complete sentence. You’ll learn how to choose the smallest next step, spot the right metric for progress, and design a routine that adapts to your season of life. From a 99-year-old client building balance to an 80-year-old reclaiming autonomy, the stories here prove it’s never too late to get stronger and feel like yourself. If you’re ready to ditch the myths and build a body—and mindset—that lasts, press play. Then subscribe, share this with a friend who needs it, and leave a quick review to help others find the show. Your next chapter starts with one small step. 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

    51 min

  8. 10/31/2025

    S3 Ep 22 How Running Streamlined my Sobriety Journey: Jamee Jenen's Story

    Send us a text What if your training plan wasn’t just about miles, but the mindset that keeps you steady when life tilts? Jamee joins us to share how running became the backbone of nine years of sobriety, a pressure valve for anxiety, and the bridge back to endurance after three kids. From a fearless first half marathon run too fast and unfueled to a deliberate, coached build for Chicago, her story shows how structure, community, and small daily choices add up to big change. We dig into the nuts and bolts of marathon prep: rebuilding a base after pregnancies, time-boxing workouts around a full-time job, and discovering that speed work can coexist with long, easy days that train patience. Jamee breaks down the fueling strategy that saved her late in the race—timed gels, simple carbs, and a no-drama approach that kept her head clear. She also talks candidly about the mental side: missing family at mile 19, walking the inclines to reset heart rate, and the roar of Chicago’s neighborhoods that makes headphones optional. Beyond the splits, there’s the power of a run crew. Saturday long runs turned into a lifeline, replacing late nights with early laughs, stories, and accountability. We talk post-race blues, processing grief, and the simple truth that movement is medicine. Jamee’s eyeing a sprint tri and a 70.3, weighing another Chicago start with the wisdom of experience, and proving that goals can be both a compass and a comfort. If you’re chasing your first 5K, rebuilding after a break, or aiming for a marathon PR, you’ll find practical, compassionate guidance here—plus a reminder that the best plan is the one you can live with. If this conversation sparked something, follow the show, leave a review, and share it with a friend who needs a nudge. Want to tell your story? Email Carla@Coffeycrewcoaching.com and let’s get you on the mic. 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

    38 min
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5
out of 5
17 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
    83
  • Rating
    Clean
  • Copyright
    © 2026 Over the Next Hill Fitness
  • Show Website
    Over the Next Hill Fitness