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. MAY 18

    ***SPECIAL EDITION*** Super Mom Contest for Release Recovery

    Send us Fan Mail A seven-year-old finishing her very first triathlon is already a big deal, but what grabbed me most was how clearly you can hear confidence being built in real time. Evelyn joins me right after race day to share what felt exciting, what felt scary, and why she signed up in the first place. Her answers are simple, honest, and surprisingly wise: swimming is pure fun, biking hills are intimidating, and trying something new is the whole point. Then I sit down with her mom, Jamie, to talk about the bigger story behind this “special edition.” Jamie is currently in the 2026 Super Mom contest, and if she wins the $20,000 prize, she’s committed to donating the full amount to the Release Recovery Foundation, which helps fund treatment scholarships for people who otherwise couldn’t afford recovery support. We also clarify how voting works, including that you can vote for free every day, and that donations for votes support the Children’s Miracle Network. We also get real about what it means to lead by example. Jamie shares her sobriety journey, what it means to be closing in on 10 years, and why the mindset of “do as I say and as I do” matters when kids are watching. If you care about parenting, fitness motivation, triathlon training, sobriety, or building a healthier family culture, this one is short but packed with heart. If this moved you, subscribe, share it with a friend, leave a five-star review, and check the show notes to vote for Jamie. What’s one habit you’re trying to model for the people who look up to you? https://www.releaserecovery.com/womensprogram Jamee Jenen | Super Mom Jamee Jenen (@jameejenen) • Instagram photos and videos How Running Streamlined my Sobriety Journey: Jamee Jenen's Story - YouTube 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

    18 min

  2. MAY 15

    S4 Ep 10 From Division 1Track To Building A Fitness Business with Chris Ryan

    Send us Fan Mail Your running plan might be missing the one thing that makes everything else work: strength. I’m joined by strength coach and entrepreneur Chris Ryan, and we get honest about what actually helps runners stay healthy, improve form, and keep chasing goals without getting stuck in the injury cycle. Chris shares his path from competitive sports and Division I track to the real-world turning point many athletes face: recurring injuries, shifting priorities, and the need to build a life beyond competition. From corporate finance to entrepreneurship to coaching in New York, he explains how discipline and consistency transfer across every arena. We also talk about what he loves most as a coach: helping people build self-respect through small, repeatable wins that compound over time. Then we get practical for endurance athletes. We break down why many runners struggle when they only “pound the pavement,” why surface choice matters, and how adding controlled intensity can improve running economy and posture. Chris makes a strong case for strength training for runners, including why the trap bar deadlift is such a powerful tool for building force and resilience without chasing muscle size. We also cover mobility and prehab staples like tibialis raises, ankle and calf work, and hip mobility patterns that support better mechanics. We even zoom in on nutrition with a simple lens: the “liquid diet” problem, from alcohol to sugar-loaded coffee drinks, and how cleaning that up can change energy, recovery, and body composition fast. If you want smarter training, fewer aches, and a plan you can actually stick to, press play, subscribe, and share this with a runner who refuses to lift. After you listen, what’s one small change you’re committing to this week? Website: chrisryanfitness.comBlog: https://thefitlifewithchrisryan.com/Substack: https://open.substack.com/pub/chrisryanfitIG: @chrisryanfitnessLinkedIn: https://www.linkedin.com/in/chrisryanfitness?utm_source=share_via&utm_content=profile&utm_medium=member_iosYouTube: https://youtube.com/@chrisryanfitness?si=zMKb7TJDFkY1bXn65_ 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

    59 min

  3. MAY 1

    S4 Ep 9 How Jeff Galloway Made Running Last Longer- A Tribute Replay

    Send us Fan Mail Jeff Galloway didn’t just coach runners, he quietly rewired what many of us believe “real running” is supposed to look like. We’re replaying a conversation recorded in 2023 to honor his impact and to put his most useful ideas back in your ears: run walk run, smarter pacing, fewer injuries, and a better finish when everyone else is falling apart. Jeff shares how he found running as an overweight kid, how community pulled him in, and how goal-by-goal progress carried him all the way to the U.S. Olympic team. From there, he builds the bridge to his most famous contribution, the Galloway method. You’ll hear the true origin story of run-walk intervals, why it worked so well that an entire group trained without injuries, and how he later used large-scale runner data to recommend run-walk ratios based on pace. We also get practical: why the walk break is often 30 seconds, how shorter run segments can leave your legs stronger in the late miles of a marathon or ultra, and why “you can’t run too slow” can be the key to better race times. Jeff closes with mental training tools, including mantras and simple attention tricks that help override the negative “monkey brain” when stress and fatigue spike. If you want marathon training advice that actually protects your body, plus mindset strategies you can use on your next long run, hit play. Then subscribe, share this with a running friend, and leave a quick review so more runners can find it. JeffGalloway.com 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

  4. APR 17

    S4 Ep 8 Defying The Doctor’s Orders featuring Lionel Pailloncy

    Send us Fan Mail A surgeon once told Lionel Pailloncy to give up running after back surgery. Years later, he’s not only running again, he’s finished the original six World Marathon Majors and just took 20 minutes off his marathon PR in Tokyo. From Paris to Boston and beyond, Lionel’s story isn’t about being the fastest, it’s about refusing to let one diagnosis or one hard year define what’s possible.  We talk about the real mechanics of a comeback: physiotherapy, respecting your body in everyday movements, and rebuilding confidence one small step at a time. Lionel shares how he went from park runs to a 10K, then a half marathon, then his first Paris Marathon and why each race feels like its own emotional “cathedral.” We also get into the mental side of endurance, including the pressure of Strava metrics, the unpredictability of race day, and the moment he pivots away from chasing numbers toward gratitude and meaning.  If you love practical running conversations, you’ll enjoy the details too: vegan fueling while traveling, A-B testing gels, hydration habits, gear choices down to socks and seams, and the packing ritual that calms the mind before the gun goes off. Lionel also shares what might be the wildest week ever, defending his PhD viva in Paris and immediately flying to Boston to run again.  If this story gives you a spark, subscribe, share the episode with a friend, and leave a five-star review. What part of your own journey needs a little more courage right now? 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

  5. APR 3

    S4 Ep 7 How Nicole Gray Trains For Marathon Longevity

    Send us Fan Mail Nineteen marathons sounds glamorous until you hear what it really takes: 5 a.m. runs before work, hard conversations with yourself at mile 20, and the patience to chase a goal for years. Nicole Gray joins us fresh off Tokyo Marathon to unpack how she went from a struggling first full marathon to earning her Abbott World Marathon Majors Six Star medal and lining up for Boston again.  We get specific about what actually moves the needle for marathon training and long-term running health: committing to strength training, learning to pace the first 10K, using simple mantras to shut down spirals of self-doubt, and trusting a coach who sees more potential than you feel in the moment. Nicole also shares the less-glamorous craft that separates a good day from a disaster, including running tangents, handling race travel, and building a pre-race routine that makes the start line feel normal.  Fueling and gear get the honest treatment too. We talk gels, timing, sensitive stomach troubleshooting, when sports drink becomes essential, and why the “pasta dinner” tradition doesn’t work for everyone. If you’re chasing a Boston qualifying time, exploring the World Marathon Majors, or simply trying to run stronger for longer, you’ll leave with practical strategy and a mindset you can use on your very next run.  If this conversation helps you, subscribe, share it with a running friend, 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

    54 min

  6. MAR 20

    S4 Ep 6 You Can Start Running Later In Life And Still Go Far with Lisa Pozzoni

    Send us Fan Mail Running can feel like a club you’re not invited to unless you’re fast, thin, or fearless. That’s why this conversation with coach Lisa Pozzoni landed so hard for me. Lisa started running as an adult, built confidence through personal training and better nutrition, and eventually fell in love with trail running and ultrarunning. Her perspective is refreshingly practical: most of us are not chasing podiums, we’re chasing a life that stays adventurous and healthy for decades. We get into the races and formats that make that possible. Lisa explains how stage races like TransRockies can feel like “summer camp for big kids,” and she breaks down her Dawn Patrol role: starting about an hour early to help back-of-the-pack runners stay safe and make daily cutoffs, then handing off to sweepers once the main field catches up. We also talk about why she loves race companies that create space for slower runners, plus how community changes everything when you see the same faces day after day. Then we go honest on sustainability, injury prevention, and training after 50. Lisa teaches chi running and chi walking technique, yet she’s navigating Achilles tendinitis and the hard lesson many coaches learn too: doing “easy miles” forever still requires rest, strength training for hips and glutes, and real recovery. We also connect walk-run methods like Jeff Galloway with technique work, and why both can help you keep running for life. If you’re curious about trail running, ultramarathons, timed loop races like Across the Years, or simply finding your people, hit play. Subscribe, share the show with a friend who needs a nudge, and leave a review so more runners and walkers can find us. Lisa can be followed at: Therunninguniversity.com  on YouTube and Facebook @True coach Lisa on IG 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

    49 min

  7. MAR 6

    S4 Ep 5 How Two Friends Trained Smarter, Fueled Better, And Found Joy In Distance with Jana McCarron and Denise Smith

    Send us Fan Mail The first climb always humbles you—and sometimes it shows you who you can become. We sit down with Denise Smith and Jana McCarron to unpack how two friends stretched from casual runs to gritty trail miles, including a six-hour loop event with 1,600 feet of gain per lap that rewired their sense of “hard.” Denise shares how a post-college fitness push grew into 10Ks, triathlons, and now a half marathon goal, while Jana talks about returning to running later in life, embracing the Galloway run-walk method, and discovering that endurance favors patience over pace. You’ll hear the practical details that actually move the needle: how to fuel without wrecking your stomach, when to switch from gels to real food, and why electrolytes matter more than you think on warm days and hilly courses. We get specific about trail strategy too—time on feet, recalibrating expectations on steep terrain, carrying your own water when aid runs out, and small gear wins like waterproofing shoes and packing extra socks for creek crossings. Denise breaks down sprint vs Olympic triathlon distances in plain terms, and explains why training seasons shift with real life. Jana offers a grounded view on zone two training and how mostly walking through a training block still led to a half marathon PR. Threaded through the stories is a mindset that keeps runners healthy and engaged: don’t compare, stay consistent, and let community carry you through the tough miles. From wrong start lines and knee-deep creek surprises to the quiet joy of finishing loop two because it beats freezing at the aid tent, this conversation is a field guide to sustainable endurance. If you’re eyeing your first half marathon, curious about trail running, or searching for fueling strategies that actually work, you’ll leave with practical tips and a steadier outlook on progress. Subscribe, rate, and share to support the show, and tell us your toughest mile or funniest race mishap—we might feature it next time. 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

    43 min

  8. FEB 20

    S4 Ep 4 Cool Runnings- Joe Emas -Making Memories While You Make Miles

    Send us Fan Mail A grade school jab said he’d never be an athlete. A lunch bet said otherwise. Joe Emus joins us to share how finishing dead last at the Toronto Zoo race sparked a lifetime of running—seven Bostons, five World Marathon Majors, and more than a thousand races fueled by community and curiosity. His secret isn’t a shoe or a split; it’s choosing joy over judgment and people over pace. We dig into the moments that make miles unforgettable: the phalanx of runners shielding each other from Arctic wind in Tromsø, a vineyard detour in Bordeaux that turned into a mad dash to beat the cutoff, and the blizzard day in Ottawa where Joe was both first and last in his age group. Joe’s stories remind us that the best finish photos don’t star a watch face; they star strangers who become teammates, a sunrise on the water, and a city chanting your name at midnight. Along the way, Joe unpacks the habits that keep him moving at 71: adopting Jeff Galloway’s run walk method for durability, resetting PRs to zero every year to honor the season you’re in, and learning fueling by doing—from early gels without water to his notorious frozen-bottle cone stashes. We talk aging with grace, choosing races for joy rather than medals, and why your shoes should change as your body changes. And yes, there are dad jokes, kilts, Tiffany bling, and the origin of “Cool Runnings, mon.” If you’ve ever needed permission to look up from your GPS, talk to the person next to you, and let the day be the reward, this conversation is your sign. Hit follow, share this with a running friend, and leave a review telling us the race moment you’ll never forget—then go make a new one with your next mile. 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
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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
    91
  • Rating
    Clean
  • Copyright
    © 2026 Over the Next Hill Fitness
  • Show Website
    Over the Next Hill Fitness

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