The Embodied Athlete Podcast

Kolby Pronenko

A podcast for the former female athlete who wants to look, feel and become athletic again in her 30's and beyond.

Episodes

  1. Jul 17

    What 6 Weeks of Triathlon Training Has Taught Me So Far

    In this episode, I'm share the behind the scenes and lessons I'm learning from the first 6 weeks of training for my upcoming sprint triathlon. Spoiler alert, it's about so much more than swimming, biking, and running.  From navigating the overwhelm of a new training plan to learning the power of structure, reducing friction, asking for help, and staying committed to the process, these lessons apply to anyone working toward a big goal.  I hope this episode reminds you that growth happens one day, one workout, and one small step at a time.  If this episode resonated with you, take a screenshot, share it on Instagram, and tag me @kolbyannon so I can connect with you!  Want to get faster, leaner, stronger and race ready? The Embodied Athlete Experience is 1-1 high touch virtual body recomp and performance coaching program for the former athlete and woman in her 30's who wants to look, feel and perform like an athlete again after babies, injury and life. If that's you AND you have big fitness goals or want to get back into racing and competing, but are tired of trying to piece together your own plan and are ready to learn how to properly fuel and train for muscle growth, fat loss, speed, strength and performance - without the extremes - then you're in the right place. Apply to book a free strategy call with me: https://forms.gle/S7qoi86GhHfppN8Y9  Connect with me: Instagram: @kolbyannon Podcast: The Embodied Athlete Podcast

  2. Jul 13

    Why Intuitive Eating Is A Terrible Approach For Athletes

    Everyone loves to say, "Just listen to your body." But what if your body has spent years being influenced by diet culture, food rules, chronic dieting, and under-fueling? If your goal is to lose body fat, build lean muscle, improve your performance, or become a stronger, more athletic version of yourself, intuitive eating alone probably isn't enough. In this episode, I'm breaking down why body recomposition requires more than good intentions...it requires education, awareness, and strategy. We cover why most women have never actually learned how to fuel their bodies, why tracking your nutrition can be an empowering tool (not a life sentence), and why so many women are unknowingly under-fueling their aesthetic and performance goals. If you're tired of spinning your wheels despite "eating healthy," this episode will change the way you think about nutrition forever. If this episode resonated with you, take a screenshot, share it on Instagram, and tag me @kolbyannon so I can connect with you!  Want to get faster, leaner, stronger and race ready? The Embodied Athlete Experience is 1-1 high touch virtual body recomp and performance coaching program for the former athlete and woman in her 30's who wants to look, feel and perform like an athlete again after babies, injury and life. If that's you AND you have big fitness goals or want to get back into racing and competing, but are tired of trying to piece together your own plan and are ready to learn how to properly fuel and train for muscle growth, fat loss, speed, strength and performance - without the extremes - then you're in the right place. Apply to book a free strategy call with me: https://forms.gle/S7qoi86GhHfppN8Y9  Connect with me: Instagram: @kolbyannon Podcast: The Embodied Athlete Podcast

  3. Jul 5

    How To Build Muscle While Hyrox / Hybrid Training

    For years, women have been told that if they start running more, training for a race, or focusing on endurance, they'll inevitably lose muscle and sacrifice their physique... But is that actually true? In this episode, I'm breaking down my personal 12-week results, where I gained 2.5 pounds of muscle and reduced my body fat by nearly 3% while increasing my endurance training while training for my first Hyrox. I'll share the biggest mistakes I see women making when trying to balance strength, aesthetics, and performance, as well as the four key strategies that helped me build muscle without giving up my endurance goals. Whether you're training for a 5K, half marathon, Hyrox, triathlon, or simply want to become a stronger, more athletic version of yourself, this episode will help you understand how to fuel, train, and recover in a way that supports both performance and body composition. In this episode, you'll learn: • Why running more and Hyrox training doesn't automatically cause muscle loss • The most common mistakes women make when trying to build muscle and improve performance • The four strategies that helped me gain muscle and lose body fat while training for my first Hyrox • How to balance strength training, recovery, and nutrition for body recomposition • Why you don't have to choose between being lean, strong, and athletic If this episode resonated with you, take a screenshot, share it on Instagram, and tag me @kolbyannon so I can connect with you!  Want to get faster, leaner, stronger and race ready? The Embodied Athlete Experience is 1-1 high touch virtual body recomp and performance coaching program for the former athlete and woman in her 30's who wants to look, feel and perform like an athlete again after babies, injury and life. If that's you AND you have big fitness goals or want to get back into racing and competing, but are tired of trying to piece together your own plan and are ready to learn how to properly fuel and train for muscle growth, fat loss, speed, strength and performance - without the extremes - then you're in the right place. Apply to book a free strategy call with me: https://forms.gle/S7qoi86GhHfppN8Y9  Connect with me: Instagram: @kolbyannon Podcast: The Embodied Athlete Podcast

  4. Jun 28

    The Truth About Your Performance During Your Period

    Have you ever felt like you finally found your groove with training like your workouts feel good, your energy is high, you’re hitting PRs and then your period shows up and suddenly the momentum you were building comes comes to a screeching halt? In this episode, I’m sharing a very real and honest conversation about something I’ve been navigating myself as I’ve stepped more fully into my identity as an athlete. As I’ve taken my training more seriously through running, swimming, Hyrox, and endurance-based goals, I’ve noticed how challenging it can be when my body asks me to slow down during certain phases of my cycle. For a long time, I viewed those lower-energy days as an interruption to my progress. But recently, I’ve been exploring a different perspective: What if my cycle isn’t getting in the way of my training? What if it’s actually part of it? In this episode, we’re talking about:  • The frustration many active women feel around their cycle and performance  • Why “pushing through” isn’t always the answer  • The mindset shift that’s helping me stop fighting my body  • What athletic maturity really looks like  • How to trust that you’re not losing progress when you need more rest  • The difference between training harder and training smarter If you’ve ever felt discouraged by your changing energy levels throughout the month, this conversation is for you. Because becoming an embodied athlete isn’t about performing at your peak every single day…it’s about learning to work with your body, not against it. If this episode resonated with you, take a screenshot, share it on Instagram, and tag me @kolbyannon so I can connect with you!  Want to get faster, leaner, stronger and race ready? The Embodied Athlete Experience is 1-1 high touch virtual body recomp and performance coaching program for the former athlete and woman in her 30's who wants to look, feel and perform like an athlete again after babies, injury and life. If that's you AND you have big fitness goals or want to get back into racing and competing, but are tired of trying to piece together your own plan and are ready to learn how to properly fuel and train for muscle growth, fat loss, speed, strength and performance - without the extremes - then you're in the right place. Apply to book a free strategy call with me: https://forms.gle/S7qoi86GhHfppN8Y9  Connect with me: Instagram: @kolbyannon Podcast: The Embodied Athlete Podcast

  5. Jun 20

    5 Ways To Push Through Mental Resistance When Training Gets Hard

    Ever find yourself quitting on a workout even though you know you had more left in the tank? In this episode, I'm sharing a real coaching conversation with one of my clients who recently got back into running after having her daughter, hip surgery and weight gain. After a training run, she found herself frustrated because she talked herself out of finishing the last quarter mile when the road started to incline. We dive into the mental side of training and the mindset shifts that can help you push through resistance, build resilience, and start thinking like an athlete again. In this episode, you'll learn: • Why you're probably not actually "stuck" or "blocked" • The difference between choosing comfort and choosing growth • How to build mental toughness one workout at a time • Simple strategies to help you push through difficult moments during training • How future pacing can help you become the athlete you're working to be If this episode resonated with you, take a screenshot, share it on Instagram, and tag me @kolbyannon so I can connect with you!  Want to get faster, leaner, stronger and race ready? The Embodied Athlete Experience is 1-1 high touch virtual body recomp and performance coaching program for the former athlete and woman in her 30's who wants to look, feel and perform like an athlete again after babies, injury and life. If that's you AND you have big fitness goals or want to get back into racing and competing, but are tired of trying to piece together your own plan and are ready to learn how to properly fuel and train for muscle growth, fat loss, speed, strength and performance - without the extremes - then you're in the right place. Apply to book a free strategy call with me: https://forms.gle/S7qoi86GhHfppN8Y9  Connect with me: Instagram: @kolbyannon Podcast: The Embodied Athlete Podcast

  6. Jun 20

    Welcome To The Embodied Athlete Podcast

    If you're a woman in your 30s who wants to feel stronger, confident, competitive and athletic again, then you're in the right place. This podcast is for you. Want to connect more? Find me on Instagram: @kolbyannon Interested in becoming an embodied athlete? DM me on Instagram the word "ATHLETE" and we can chat about your big goals. If this episode resonated with you, take a screenshot, share it on Instagram, and tag me @kolbyannon so I can connect with you!  Want to get faster, leaner, stronger and race ready? The Embodied Athlete Experience is 1-1 high touch virtual body recomp and performance coaching program for the former athlete and woman in her 30's who wants to look, feel and perform like an athlete again after babies, injury and life. If that's you AND you have big fitness goals or want to get back into racing and competing, but are tired of trying to piece together your own plan and are ready to learn how to properly fuel and train for muscle growth, fat loss, speed, strength and performance - without the extremes - then you're in the right place. Apply to book a free strategy call with me: https://forms.gle/S7qoi86GhHfppN8Y9  Connect with me: Instagram: @kolbyannon Podcast: The Embodied Athlete Podcast

  • 6 Episodes

About

A podcast for the former female athlete who wants to look, feel and become athletic again in her 30's and beyond.

Information

  • Creator
    Kolby Pronenko
  • Years Active
    2026
  • Episodes
    6
  • Rating
    Clean
  • Copyright
    © 2026 The Embodied Athlete Podcast