Marathon Milestones and Mindful Meditations: Balancing Life, Leadership, and Long-Distance Running

Welcome back to Time for Brunch,

Today's episode features two truly remarkable women.

First we get to meet a marathon pacer on a mission! As a vice principal and mother, Stephanie Dunlap thought her marathon-running days were as far-fetched as a fantasy brunch with running legend Kathrine Switzer. Yet, in a heart-to-heart conversation, she reveals her extraordinary transformation from a bystander to a 37-time marathoner, and her commitment to making the sport inclusive for all. Her story is not just about the miles she's conquered, but a testament to the resilience and empowerment that comes with each step, and the balance she strikes between the demands of motherhood, a professional career, and her passion for running.

Transitioning from personal victories to shared triumphs, we explore the selfless world of pacing in marathons.  We delve into the strategies and emotional strength required to support a diverse group of runners, especially those who complete a marathon in six hours or more. It's a celebration of the unsung heroes and an affirmation that the back-of-the-pack runners are every bit as commendable for their endurance and spirit.

You can stay in touch with Stephanie on Instagram here.

Then, we shift from the physical to the mental, embracing the serenity that comes with mindfulness and meditation. With Angela Smith's insights, we discuss starting small, finding your rhythm, and how meditation can help you become a stronger runner and more capable leader.

We cap off the episode by exploring retreat opportunities that pair the calming practice of yoga with the invigorating challenge of running, all within nurturing environments that promise growth and transformation. Join us for this inspiring journey that marries the intensity of marathons with the tranquility of meditation, and be reminded of the extraordinary within the everyday.

Angela invites you to learn more about her meditation coaching by joining her for a special FREE virtual community meditation here.

Or learn more about her April retreat, mindful leadership course, and Momentum Mountain retreat by visiting here.

Transcript

Speaker 1: 0:01

Have you ever wondered how every step on a run and every moment of stillness and meditation, it can be a recipe for something quite extraordinary? Well, my friend, you are in for a treat. Welcome back to Time for Branch, where we mix ingredients of movement and mindset to serve up stories that inspire you to chase after your extraordinary life. Hello, I'm your host, coach Christine, and I'm here to whisk you away on a journey of discovery, transformation and a dash of adventure. Today, we're blending tales of endurance with slices of serenity to accompany you on your runs, walks and every step in between. So tie up those laces or just get comfy.

Speaker 1: 0:45

We're about to start cooking up something very special with two absolutely incredible guests. Our first course get it pun intended. First course running course. Okay, I need to work on the puns, but our first course in segment features Stephanie Dunlap, a marvel in the marathon world and a beacon of inclusivity. Imagine running 37 marathons, juggling the joys and challenges of being a mother of four and shaping the future of young minds as an elementary school vice principal All before the lunch bell rings. Stephanie's story is a testament to the belief that all runners count, a reminder than the race of life.

Speaker 1: 1:28

Everyone is invited to the table. Stephanie, it's a pleasure to have you join our brunch today. Welcome on in. Thank you so much, it's such an honor. So, stephanie, I want to get into your advocacy for inclusivity, how you balance all the things that you do, because you've got a lot on your plate. But I also and officially, in the spirit of brunch want to welcome you and ask if you could take anyone out on a special long run followed by brunch. Who would it be and what kind of goodies would you want to have served at this brunch table?

Speaker 2: 1:58

You know I love this question so much and, as I thought about it, one of the people that I'd love to take out on a run is Catherine, who is a famous known for running the Boston Marathon, as, like one of those first women to run the Boston Marathon, and she was actually tried people tried to get her off, of course, because they believe women can't run 26.2 miles. I would love to go and have brunch with her and pick her brain and mind and just get her opinion of how the sport of marathon running, for women especially, has changed, and what we've been enjoying is some of most is and cinnamon rolls with cream cheese frosting.

Speaker 1: 2:33

Oh, my goodness, I want to be a fly in that cinnamon roll icing, because that sounds like the absolute perfect brunch, especially after a long run. And Catherine Spitzer is definitely one of the most legendary. She's my woman crush Wednesday practically every week. So with that said, stephanie, I want to know how did you initially get drawn into this world of running and discover, specifically, your passion for marathons?

Speaker 2: 2:56

Yeah, I love that question. In 2011, I stood on the sidelines of a marathon. I don't think at that point in time I even knew really what a marathon was. I had some friends who were running the marathon and they invited me to come in to cheer them on, and so I decided to go and cheer them on. I saw these people at about mile 20 ish of the marathon running, and at that moment in time I said this body doesn't run. But all of a sudden that I saw all these people running past, different ages, different ethnicities, different body sizes. I all of a sudden felt so inspired that I was like why not me? Why can't I do that? So actually, that same marathon next year, in 2012, I ran as my first marathon. So I like to say that I went from zero miles at 26.2 in less than a year and since crossing that first marathon finish line, I've been hooked.

Speaker 1: 3:40

So you did, you absolutely did. You didn't. I'm sure. Along the process you went 5K, 10k, half, but you knew right at the gate go that you were going to go from basically couch to marathon distance. So did you have a little bit of an athletic background?

Speaker 2: 3:53

I mean somewhat of an athletic background in 2000. Let's rewind a little bit more. In 2008, I left an abusive marriage and truly hit like rock bottom as far as physically, emotionally, mentally, just everything. Rock bottom. 2009, about a year later, is when I kind of had that aha moment of okay, something needs to change. Either I'm going to continue down this path of being unhealthy again just physically, emotionally, spiritually, or something's going to change. And so I started moving my body more, making smarter food choices. But it wasn't until two years later. That that's when I stood on the sidelines of that marathon.

Speaker 2: 4:29

So whether I really did I really have an athletic background no, not necessarily. I've never really been a runner, I mean like, unless you count like track in, like elementary school. So truly it was like going from non-runner to marathoner. But I didn't at that moment in time in 2011, say I'm going to start training for a marathon. I actually started training for a sprint triathlon and I'm not really sure what made me choose like that as what I was going to train for. But March 2011, I started training for that sprint triathlon. In that summer, A few months later, is when I ran that, or participate in that sprint triathlon. And then it wasn't until about December timeframe, December of 2011 that I said well, maybe I'll actually officially sign up for the La La Marathon in Torre and Coahuila in March of 2012. So yeah, that's kind of where that marathon path went, Of course. So I started running as training for the sprint triathlon and slowly the mileage started piling on.

Speaker 1: 5:26

So I'm curious because, again, so you went from kind of having a bit of like, maybe, exercise focus to shifting the focus more into an endurance sport or kind of where you get to test both mind and body during triathlon training and marathon training. How did the training start to kind of shape or shift your perspective? How did those actual the first 26 miles that you covered, how did that kind of maybe potentially change you?

Speaker 2: 5:52

Or, if you want to walk us through what that first time experience was, Well, I remember when my friends who I went and cheered on running this marathon in 2011, when they first invited me for a three mile run with them and I was absolutely petrified. I was like, oh my goodness, can I keep up? Oh my goodness, can I do it? Oh my goodness, am I going to be too slow? So, just those three miles, that five kilometers. I was petrified, but I decided I was going to do it anyways. And that's the definition of courage to face the fear and to do it anyway. So I was riddled with fear of was I going to be enough? But I showed up and I did it. And I think just every single week, that was my mantra I was going to show up, I was going to do it, I was going to put one foot in from the other.

Speaker 2: 6:40

And I remember that first kind of training run when I went out and I said I'm just a runner and I made it like one block and I was like this is awful, this is horrible, this is hard. But every week I just showed up and I went one block more and one block more and one block more. But yeah, those long runs are what is truly defines like marathon training and a marathon runner. I mean, when you go out on a Saturday morning and you say I'm going to go run for like two, three hours, I mean it truly is Unlike anything other. But I'm sure people who are listening understand that when you get into that endurance running or endurance sport, those long runs are truly so therapeutic. So coming out of this abusive marriage, trying to find back who I am as a person, that's what those long runs turned into for myself is. With each long run I finished I was like okay, this is who I am, I'm strong, I'm Stephanie Dunlop and I can do hard things.

Speaker 1: 7:40

I love so much about this entire thing that you just said.

Speaker 1: 7:43

First and foremost, I want to take it back in and just kind of really reiterate what you said and let people ponder on it, where I think that we put a lot of emphasis in our culture of being fearless, when most of these things that are done, these extraordinary type of transformations and journeys, aren't really done from a place of fearlessness but of just kind of feeling the fear and being courageous and brave and moving forward.

Speaker 1: 8:07

So that's an important distinction, right then and there I love how you allow these long runs to kind of reinforce your confidence. It helped to build on who you were and define who you were and this is somebody that it sounds like to me that you really started to really enjoy learning who you are and kind of gave yourself a little bit of a pet in the back after those long runs. I'm hoping yes, absolutely so, my friends you go from this marathon. You know, for the record, I think a lot of folks do the marathon and I think one and done, maybe they'll come back, but they don't necessarily get the marathon bug bite quite as intensely as you did. I'm curious as to why that distance? Why did it become your jam?

Speaker 2: 8:51

You know that's a great question. People often ask like what's your favorite distance to run? And there have been moments in time like even recently, like in 2023, I just think I remember like after the Casper marathon in June of 2023, I thought you know what? Maybe marathoning is not my thing, maybe I'm gonna step down to like half marathons, but I keep coming back to it because it's some distance unlike any other. I mean, I've never done an ultra marathon, but I'm sure that is also like something in my near future.

Speaker 2: 9:20

But a marathon is much different than like a half marathon or 10K or 5K. I think any single person who's me running 26.2 miles are the points in every single run where you start to question your sanity, where you're like, oh my goodness, this is hard, this hurts, why am I doing this? But then that feeling of crossing that finish line is just unlike anything else. Even on those marathons I haven't been my greatest. Crossing that finish line just feels so incredible. So I guess I keep showing up because I love that high I get after crossing that finish line and again just reiterating to myself like I can do hard things and now getting into pacing I get to help people cross their first marathon finish line. I mean, it just sends chills throughout my body to see these people accomplish such a huge thing. That's been on their bucket list for a long time.

Speaker 1: 10:16

I love so much how you and I feel like I want to dive into your pacing, because I feel very strongly that one of the things that we can do with running is that when it gives us as much as it has, that we give back to it, and that's definitely what you do. But before we tackle specifically your pacing, I have to know your mantra, your like, go to. It's basically associated with who you are is all runners count. It's powerful, it's inclusive, it's a total mic drop. How did this come to be for you, like, how did this all runners count become something that you feel so innately passionate about? That you're just this. You spouse it in every facet of your being.

Speaker 2: 10:52

You know it's hard to really pinpoint the exact moment that this phrase came to be, but I think, just in my looking back and now, 12 plus years of running, now I've ran through two pregnancies. I have ran. My fastest marathon is four hours 28 minutes. My slowest marathon has been six hours three minutes, and that's me racing a marathon. So, whether I'm running a four and a half hour marathon or a six and a half hour marathon, like I'm still a marathoner, like I'm still a runner. As a matter of fact, I run one mile, 17 miles, three miles out of that marathon, I am a runner. And so I think that's the thing about like there's not one single body that is a runner, there's not one single gender that is a runner, there's not one single pace that is a runner. Like, if you run, you are a runner. So all runners count.

Speaker 1: 11:44

Stephanie's taking us to church today, my friend, so hopefully you guys are ready for that. And, of course, you're always welcome to the Sunday brunch afterwards as well, because I am loving everything that you're putting down, my friend. So let's get into. You have this very effusive energy, but it's very passionate, very powerful about all runners counting. Is that part of what called you to pacing specifically? Or how did you get into pacing for yourself?

Speaker 2: 12:08

Well, I would love to say that I entered into pacing selflessly. But I would say I entered into pacing selfishly because I was looking into how do I run more races. I just love races, I love the energy of doing races. But I was like, okay, race, we know race registrations. They add up very quickly the cost, and so it's like how can I do all these races and not have to pay for the race registration? And then I was like, scrolling through Instagram, the running community, and I saw people posting about pacing. I was like, oh, that's really cool. I love to talk, I love to encourage other people, I am mathematically number minded. I love the challenge of having like, even splits every mile of like. Oh man, I think I'll get into pacing. So it was actually 2016. So now, about what is that? Eight years ago that I got into pacing and ever since then I mean now they'll find me largely only pacing I rarely now races, I usually only pace races.

Speaker 1: 13:02

So I am curious with pacing, if somebody is looking at getting into it, what would you say if you were to form the perfect pace team for individual? What characteristics should this individual hold? And knowing that everybody will be unique and they'll bring their own special flair, but what are some foundational characteristics or traits an individual that goes into pacing should have?

Speaker 2: 13:23

Definitely someone who is willing to talk to all different kinds of people. Through pacing I've met a wide variety of people. Some of them have become my friends just because I've met them out pacing, running out on the course. But we're actually told that we don't run with music. We are not allowed to run with headphones in, we have to stay aware of the runners around us and we're encouraged to talk to the runners around us. We encourage runners around us to ask us questions while we're running. We're running a more comfortable pace than what we are like running at our max pace, and so we should be running at conversational pace. So each mile marker we're going to be announcing okay, we're at mile one. We want to be at 1344 as our total lapse time, we're at 1323. Great job, we have a 22nd cushion. Let's keep it going.

Speaker 2: 14:12

So throughout the whole distance, 26.2 miles we are continuing to talk and I think that's the thing that surprises me. That's the difference between racing and pacing. It exudes a certain amount of different energy and I think that's kind of what always surprises me. Like the California international marathon is. Every year that's the race that I have the biggest group around me, like 20 plus runners with me for like entire 26.2 miles and it's exhausting I mean not just physically but emotionally and mentally as well, because I'm taking on these runners, their fear, their anxiety, and I'm saying give it to me Like I'm going to carry you to that finish line. And so the perfect to go back to your question the perfect pace team for myself is that person who is willing to take that on, to say get on my back, figuratively speaking, get on my back, I'm going to get you to that finish line, whatever it takes.

Speaker 1: 15:07

So it's incredible. I love that picture. It feels what I'm envisioning is almost like a mother duck or a mother hen, where you have to kind of like steward your flock around you, keep them up, be impositive, but also making sure that they get there safely and that they have that sense of comfort. And by safely I don't even just mean physically, I also mean like that emotional component that can be so difficult with racing and all those jittery nerves. So with the six hour mark specifically, we do know that the six hour mark for runners and racers can look very different than folks that are finishing at three, three, thirty, four, four, thirty. What are some of the differences that you have picked up yourself that you would advocate that people who are looking at more of a six hour finish line that they should take into consideration during their training or during their race?

Speaker 2: 15:51

Yes, often the six hour group we're going to be utilizing run walk intervals, so different people will train differently. For myself, I enjoy what's commonly known as the Jeff Galloway method, where we're doing regular run walk intervals from the very start all the way to the finish. So oftentimes I've played around with different intervals, but the interval that I prefer is 90 second run, 90 second walk. And so it's kind of funny that when the gun goes off or when we cross that starting line and we start running, we're only running for 90 seconds before we take our first walk break. And that first walk break is going to feel like, oh my goodness, we're walking already.

Speaker 2: 16:26

But I always tell the people around me, don't worry, at mile 20. When I say it's time to run, you're going to say, well, we're running already. So we're going to conserve our energy in the beginning because we know those final miles become more difficult. So if you're looking at finishing in that six hour time frame, definitely look into some run walk intervals. It's a great way to keep your heart rate lower. It's a great way to prevent injuries, because we know that 26.2 miles to be out there on course for six plus hours moving your body, that takes a lot out of your body.

Speaker 1: 16:58

It really is like one of the best ways of going the distance. So I love that you advocate for that and people exposing themselves to training like that, so that when they come to race day, they feel a little bit more comfortable with the interval type of running and walking. I am curious, though you have quite a few marathons under your belt. As I mentioned, I'm 37 to date. I'm sure that by the time this airs, it'll probably even be a couple more, but do you have some favorite race experiences that you have done on your own, or have they all, at this point, been your favorites? That you were pacing? There's?

Speaker 2: 17:29

definitely been some that have not been my favorite. So let's talk about my favorite someone that I've enjoyed First. My first one, it was actually in Mexico. So as I'm talking to you right now, I'm actually back in Mexico. Some people ask me if I'm Mexican. I am not, but I would love to be.

Speaker 1: 17:45

I pretend that I'm part Mexican, hey incredible culture and great running culture as well, for the record Huge, huge running world.

Speaker 2: 17:53

Yes, so I was down here in Mexico and teaching third grade in international school. That's actually where I started running and I kind of wear the name run strong run came from because I loved also to arm wrestle and so I was actually in my first arm wrestling tournament in Mexico and so people would say go right where they go right, run strong run. So my first marathon was in Mexico and Toro Koela in the high desert of Mexico. So that, of course, is a mountain top experience. Just that first marathon and getting it to be international marathon, and then two of my other favorite marathons. Well, my PR, my personal record, is held at Avenue of the Giant, which is in the Redwood trees of Northern California. So, very different than like other marathons, have a lot of spectators and there are not a lot of spectators of Avenue of the Giants. The spectators are the great Redwood trees. But I think, just talking about a spiritual kind of type of marathon, I mean, these huge Redwood trees are just so majestic. Is that a word? It sounds funny.

Speaker 1: 18:53

It is now, it absolutely is just truly running and 26.2 miles.

Speaker 2: 18:59

It takes you just into a lot of your mind and what your great dreams are. The Giant is one of my favorites and then another one of my favorites, so when I've run the most is the California International Marathon. It's like my hometown marathon. I'm from Northern California, outside of Sacramento, so California International Marathon that you start in Folsom and Indian Sacramento, the state capital building, is one of my favorites. And then I'll mention my fourth favorite, which is the Troit Free Press Marathon, in which you start in Detroit, michigan, cross over the Ambassador Bridge into Canada, run a few miles into Canada, then run under the Detroit River back into the United States. So there you go, my top four favorite. First one, in Mexico Avenue of the Giants, holds my PR California International Marathon, and then Detroit Free Press.

Speaker 1: 19:43

Marathon. Oh my goodness, I mean I've not done any of those and they all sound extraordinary. I'm on the East Coast and most of mine are East Coast based or some international, but with that said, I will definitely be looking into quite a few of these suggestions. So you are busy. We've already kind of come to the conclusion. You're running, you're pacing, you're arm wrestling, but you also have full-time responsibilities, kind of shepherding your flock at your elementary school, and you've got little ones at home. How in the world do you do it all? And what magic elixir can you hand out to us because we want some of this? So no, truly, how do you balance all of these things?

Speaker 2: 20:19

I think that's the answer to the question how do I do it all? I don't Okay. I kind of view life as a triangle and sometimes as a tip, like that's the priority in this moment in time. Sometimes that triangle flips and something else is the priority in that moment of time. So it's all about prioritizing. Also, I'm just so grateful. It truly takes a village. I have my two littles. Right now I'm on vacation in Mexico with my husband. My two littles are at home with my mom and dad, so my mom and dad are what make my life possible. So I totally I want to acknowledge and realize that without my support system, my life wouldn't be possible.

Speaker 2: 20:51

But also, within like the last, about six months is when I started truly saying, okay, I need to invest more in my physical health, which sounds funny. It's like, okay, you're running marathons but you weren't invested in your physical health. Well, no, I used to call myself a weekend runner, where I only worked out on Saturdays and Sundays, but for about the last six months I worked out about six days a week. So Tuesday, thursday, friday, I show up at five am in a semi-private training class from five to six where I'm like strength training and like hit training and things like that. Monday, wednesday, saturday is usually when I run, and then Sunday or Monday to paint on the hung when the races are on my rest days. So that's been the answer for myself is working out at five am.

Speaker 2: 21:30

Sometimes my run starts at four, 15 am and that's because the two littles are still asleep. It's before work, but when the evening comes I'm exhausted and like I'm ready for bed. So I know that as a full-time working mom. We leave the house about seven, 15 in the morning, we go home at five pm and there's no way I'm working out in the evening because there is literally no time. In the evening it's make dinner, it's bedtime and then I'm ready for bed.

Speaker 2: 21:56

But also nighttime is when I catch up on social media gigs too. During the day that's my nine to five job as vice principal. In the evening that's when I'm on social media responding to DMs or posting things. It is a lot, but I don't like the word busy, I prefer the word productive. I live a life of productivity, not busyness. So today or this week, in this moment of on vacation in Mexico with my husband yes, I told him to take time for this podcast interview, but I'm also taking time just to nothing. And I think that's the key to life is you have to have those moments of rest and reset, because I know that when I get back home to California I'm gonna hit the ground running because this next month is busy with three full marathons this next month.

Speaker 1: 22:39

I love that you're prioritizing productivity as the way that you frame that word, and I'm gonna start a swear jar and put a penny or a dollar in every single time. I use the word busy, because I do get myself into that frame and it changes your mood, your energy so much versus productive, it's just such a more positive framing of the word. So you kind of already tackled it for the record. You told us a little bit about how your training has changed recently, in the last six months, and I would assume that is because you're feeling better, stronger. You have a different specific goal, but maybe would you suggest to somebody who's getting started or who's looking at making some changes themselves how would you suggest that they maybe look at their training a little differently? What would you add or suggest they take away, if any at all?

Speaker 2: 23:29

Yeah, I think there's a misconception if you want to run a marathon, that you need to be running like six days a week, and that is absolutely false. There's so much value in adding strength training into marathon training or injury prevention. That's a huge thing, a part of marathon training. So, yes, marathon training. You're gonna want to prioritize those long runs like one day a week in which you are adding time on your feet and time moving forward, but you don't wanna forget that strength training and truly building those muscles and so like right now for marathon training, I mean, I'm training to run 11 marathons in 2024. I only run like three days a week, so you don't have to run six days a week to marathon train. And now, mind you, I'm not a three hour marathoner, I'm a six hour marathoner.

Speaker 2: 24:16

So different people, different trainings look differently. But if you're just starting out, just remember that, even if it's 20 minutes a day, don't think that you have to go out and you have to exercise or work out for an hour plus a day. 20 minutes makes such a difference. In fact, I was briefly just talking to someone who started at seven minutes a day. I mean, truly anything is a step in the right direction. So give yourself grace and just start small.

Speaker 1: 24:40

Yeah, I love that. And I love also that you are basically saying recognize what your unique goals and your unique desires and not necessarily get into that comparison trap, because three days of running, two days of running, what your schedule looks like, what your goals may be and what your priorities are, it may be different from season to season, so I love that. Before we let you get back to your incredible vacation, I wanna thank you again for spending time on this. I have to dabble more into how do we support the back of the pack. How do the back of the pack folks allow themselves to be supported? So let's get back into how all runners count with this mantra. What is a message being so important? How do you feel like the community outside of pacing can really help support back of the pack runners?

Speaker 2: 25:23

Yeah, I think. Just you know it's amazing how often on Instagram when I post reels about for the reminder a three hour marathon is the same distance as a six hour marathon and it's surprising how many negative comments will come out of the woodworks. So I think how you support the back of the pack is just starting there with recognizing that a six hour marathoner is traversing the same distance as a three hour marathoner and getting on that mind set of to run a marathon means you're running the whole thing, because very few people percentage of people who are actually running a marathon are actually running all 26.2 miles. I would say the majority of people are gonna be walking at some point during that 26.2 mile journey and really it's a very small percentage of people who are going out to win a marathon. People go out and do a marathon just to say, oh man, I just finished 26.2 miles. So remembering that and encouraging people, encouraging people wherever they're at, and just saying well done. You know it's interesting.

Speaker 2: 26:29

I recently, seattle Marathon was pacing a six hour time and I ran with a friend and she was like sometimes don't like it when runners are passing me and looking at me and like applauded and saying great job. And I'm like, really Cause I love that when I see runners running past me and saying great job, cause they're recognizing that I'm out here, I'm sharing this course with them and they're applauding me. I love that more than people who are running past me fast and don't even acknowledge me. So I think just that sheer acknowledgement of saying like well done, and calling people runners, even maybe if they're not running in that moment, or well done athletes I think that word recently has really struck me. I had my trainer recently call me an athlete and it's so funny. After running 37 full marathons I still it strikes me a little bit differently. But just knowing that an athlete is one body size, isn't one pant size, isn't one pace running pace, you are an athlete and so let's just start recognizing and applauding everyone for wherever they're at in that journey.

Speaker 1: 27:35

Yeah, I love. So. I usually say mind your own pace, but I think that what I'm hearing you say is like let's celebrate every single pace. So I think that's really important message. With that said, before I completely let you go, is there any other takeaway that you would want folks to take from this conversation? Maybe because they are considering towing up to their own 26.2 line themselves?

Speaker 2: 28:01

It's a great question. I think in my own journey of 26.2 miles recently, I raced a marathon that I was aiming for like a time goal, and I think that's what's so beautiful about this sport of marathon running is that each season we might have different goals, and so don't be disappointed in like you have a time goal and you run a marathon and maybe you don't meet that time goal. Just know that you're gonna keep putting your feet forward one step into the direction of running and be grateful for wherever you're at in that journey and remember that comparison is the thief of joy. So I can even compare myself to the runner I was in 2012, 12 years ago, and that can still my joy from where I am today. But again, I think this sport is just so beautiful that it takes us into many different seasons of again running through while pregnant.

Speaker 2: 28:57

I've now given birth to two beautiful miracle children and just being grateful I say that to my pace group when we're pacing is be present in this mile and approach this mile with gratitude, because there's some people who would give anything to be out there on course running 26.2 miles. So we're out there running for those people who can't. So we're an approach this mile with a mindset of gratitude, grateful for these two feet that can take us distance. So, wherever you might be in this journey, just approach it in that mindset of gratitude and keep moving forward.

Speaker 1: 29:32

I do love this so much. So, friends, if you want more of this, then I am definitely gonna say use those links and episode notes that were in the newsletter sending you on in so you can keep going to church and getting this inspiration that Stephanie is putting down because Run Strong Run podcast. You can find her on Instagram or on her website. I'll have the same handle of Run Strong Run, of course. I'll include these links because we need more positivity, like you, not just in the running community but in the world. So thank you so much for taking time and sharing your inspiration with us.

Speaker 2: 30:03

Well, thank you. It's such a joy and honor Appreciate it.

Speaker 1: 30:07

Wasn't she a breath of fresh air? I'm not gonna kid you, friends, I toyed with the idea of having you guys count the amount of times that between her and I we use the word love. As you could tell, we have a lot of love and passion for running and continuing to make this for very welcoming to everyone. However, I decided that was absolutely mean and I didn't wanna do that. So I don't wanna be mean today, but I do want to again say I absolutely loved having Stephanie. She was the perfect parfait of perseverance and passion and absolutely that motto of all runners count is rich and bold and essential to our foundation and our responsibility that we have here as runners and continuing to welcome other folks in.

Speaker 1: 30:54

Now we're gonna shift a little bit. We're gonna clear the table and we're gonna welcome on. In our next course and segment we're gonna shift from the physical to the mental, from the pavement to more of the peaceful. You know I have found that a little bit of meditation and a pinch of visualization are absolutely perfect ingredients to helping me become a better runner. And even now, as I'm currently battling a little bit of an infection, I have turned my run into more of walking meditations to focus on healing and allowing my body to fully recover. So our next guest is going to bring in all of that physiological brain science of why meditation can be so powerful in all facets of your life, from on the running track all the way to, of course, the boardroom, which is why I am so excited to welcome on in a near and dear friend, angela Smith, who is, of course, a master chef in the kitchen of mindfulness and meditation, and Angela's personal journey when it came to how meditation was transformative in her life will absolutely inspire you to get started on your own meditation practice. So join me, my friends, and welcoming in Angela to time for brunch. I am beyond ecstatic to welcome you all and introduce you to actually someone who's become a really near and dear friend of mine, and one of my favorite things to do is to be able to chat with her. She always brings so many great stories and insights. So I want to welcome you all to a very special guest, angela Smith. Welcome, angela. Thanks so much for having me. Angela's a powerhouse in the world of mindful leadership and organizational development. She's not your typical HR professional. Angela is a beacon of inspiration, combining her extensive professional expertise with a profound passion for mindfulness and meditation, and we all need a little bit of extra mindfulness in this day and age. And as the founder of her consulting firm, a sought after author and speaker, and a meditation teacher, angela brings a unique perspective of the art of balancing the demands of work with the need for personal growth and mental clarity. Her journey into meditation, as we're about to find out, became particularly transformative during 2020, provides a really compelling narrative about the power of mindfulness and navigating life's challenges.

Speaker 1: 33:19

Now, enough about me, angela. They want to hear from you, so thank you again for joining. Let's get this right out of the gate. Let's talk about food, what we all love here in brunch, and I'd love to hear if you were to host a brunch. It could be your home, or maybe one of the fabulous places that you've traveled to that I'm sure we're gonna learn about. If it were one very special guest, past or present, who would you invite and what recipe would you share with them?

Speaker 4: 33:44

Whenever I answer a question like this, I am a literary person and I always think of who my favorite authors are, so it would either be Oscar Wilde or Lucy Madden Montgomery who wrote Henry Gables, which has perennially been a favorite for me. In terms of what I would serve, it would have to be something with gluten, some baked good, or some bread or pastry or something.

Speaker 1: 34:10

So all the delicious carbs? Basically, yes, absolutely Okay, I feel like really warm and comforting and would allow you to just get right into a really good, hearty discussion with this author and hopefully you guys would be able to chat a little bit more, which is what we're going to do here. So, angela, I've already touched on it a little bit, but how did you find your way into meditation and mindfulness and how did it transform your approach to life and work?

Speaker 4: 34:38

Yeah, such a good question and, like many things in life that we face, my journey to meditation was pretty novel in the air. So I've spent the last 20 years working in HR and organizational development, working with nonprofits and startups and other mission-driven organizations. I have meditated on and off for years and years, or I've meditated as part of my yoga practice. I wanted to be that person who meditates, but I wasn't sure if I was doing it right or how to actually do it, if it was having the impact that it should be having.

Speaker 4: 35:14

I found myself really frustrated and distracted. I downloaded apps but can never really settle into a consistent practice. And then I took a course with the Big Quiet, which I love as a meditation organization and really democratizing meditation to all sorts of people. I took the course kind of on a whim and the style of meditation just clicked with me, and this was in early 2020. And, as we all know, that year was full of transitions for all of us, and having that practice as an anchor for me was an absolute lifesaver, and I've meditated almost every single day since then.

Speaker 1: 35:58

So you touched on I think the biggest conversation that most folks have in their head or with others when we hear the word meditation is that we get distracted, we don't think we're doing it right and I'm curious as to what would you respond to someone who has that conversation or has that dialogue about meditation.

Speaker 4: 36:17

Yeah, it's the idea that there is a right way and a wrong way to meditate is one of the biggest fallacies out there. We have this. I think we have this image in our minds of somebody who meditates as you know, contorting themselves into some particular position or sitting on a special cushion, or there's a mantra or there's a religious element to it, and none of those things have to be true. For some people they are, and that's totally fine. But meditation is something that you can do. If you have a minute or two minutes, it can be longer Wanted to be. It is one of the most accessible things that is out there and the impact are so, so great that I always recommend start with. If all you have is a minute, just start with a minute. That's okay, and all you have to do is sit and quiet. That's really all there is.

Speaker 1: 37:14

Okay, I feel you on this and I'm hearing you, and what I love is that we could start small, which is kind of leading into my next question. I think that's another I won't call it a misconception, but maybe again a conversation that folks may have is like where do I find the stillness or the time? I'm, you know, juggling so many different things. I'm trying to tackle all of these different aspects of my life where all of the hats, especially as really busy women, and how would you say that people can incorporate meditation so that it, and you said, start small, but is there a specific methodology that they could do to start this practice?

Speaker 4: 37:54

There are lots of different types of meditation and I think one of the things that I recommend to people is to try them all. Try a couple of different apps, take a course with a live person. That was what changed it for me was being able to experience it, being able to ask questions and get feedback in the moment. If that doesn't work for you, maybe there's an online course or something. There are so many different ways to access a meditation practice. I'm not sure if this is the answer to your question.

Speaker 1: 38:28

It actually is perfect answer to my question, because when I hear folks have hesitations around running or getting started with any kind of a movement practice, for me the response usually is is that there is a movement practice for you. It may just not be what it looks like for other people, so experiment and try it. Kind of going back to brunch, it's like not every dish that's served at brunch buffet is gonna be your jam, but that's okay. You can find a different biscuit if you'd like. It's okay, put a different type of jelly or preserve on it. We're not judging here. So basically allow yourself, if this is something that's calling to you, allow yourself to be okay with it not feeling perfect and not having to find the perfect method or style or app right out of the gate. I love this so much.

Speaker 4: 39:13

Well, I was gonna say one of the things that you and I have talked about this, that people always come back to with meditation, is oh, I could never do that because I can't quiet my brain or I can't stop thinking. And if I can share one thing with people, and one thing only, it would be you don't have to stop your brain from thinking. In fact, you can't. Our heart beats, our lungs breathe and our brains think, and you can't stop any of those things. And so the invitation of a meditation practice is to simply be aware of those thoughts, to observe them and to choose whether or not you're going to give them energy or power. My instructor described it as a train station. You're at the train station when you're meditating. Your thoughts are the train, you see them, you see the train coming. You're aware of your thoughts, but you can choose whether or not to get on that train.

Speaker 1: 40:13

Yeah, to me this becomes powerful because now it transcends just the time frame that you're actually in the meditation and it starts to transcend into an everyday tool to use for empowerment with defeating self-negative talk or because we're gonna have some negative thoughts. We're going to have some days where those runs just feel really hard and we think what's the point of this? I'm just gonna go do a Netflix marathon instead of running a marathon, and I love that. What you're basically saying is to acknowledge that these thoughts are gonna happen and the practice of meditation allows you to have that tool where you can be like okay, it's a thought, cool, it's coming, I'm not getting on this train. I may hang out at the couch for a couple of days or a couple of hours maybe, but I'll get back on the train of going forward in my training plan.

Speaker 1: 41:00

I just need to kind of figure out what it looks like right here and now and just be okay with that being a thought. So we're gonna talk about that, because I know that we discussed quite a bit about how really meditation can help folks leveling up their athletic performance. Of course, day to day in terms of stress management is incredible, but also that athletic performance, becoming more mindful of our movement, of our breath, work, and all of that is really, I feel I wanna hear from you. I feel like it's kind of basically rooted in the mindfulness of the meditation practice. Is that what you find as well?

Speaker 4: 41:36

Yeah, absolutely, the meditating mind takes care of the meditating body. There are lots of physiological benefits and, as you said, the impact of a meditation practice. Look, nobody cares if you're good at meditating right when your eyes are closed. You're not gonna get an award for ignoring or not noticing your thoughts or whatever it is. It's when your eyes are open and you're going through your day to day life, whether it's work or a lot of pursuits, that's when meditation, that's when the benefits of the practice really start to show up and that's when it really matters. So I think an athletic practice is a great example for our great metaphor, maybe for a meditation practice, because it's all about commitment. It's you start small, you do what you can. There's no right or wrong way of doing it, you just have to do it.

Speaker 1: 42:35

So I love that you also drew the parallel to, I think, a lot of times right now we do. We live in a very immediate gratification society and everything's coming at a super fast, hard and heavy. So there is a lot to be said about what you described as allowing ourselves to be committed to a practice. An imperfect practice that we continually progress on is better than that perfect fleeting moment that may happen occasionally if we're so lucky, and the end. That is where the transformation really takes place. Also, the one I bring the conversation back to, and you touched on it Anyone who has worked with me or listened to the podcast for a while knows that now you're talking like you're talking my love language. We're talking about physiological benefits based off of what we're doing with our brain. So let's dive into that, my friend, cause I know you've got a lot of information that folks can find valuable and walk away with.

Speaker 4: 43:31

Yeah, there are so many physiological benefits. It isn't just mental health thing, it isn't a woo-woo thing. They're documented, scientific, evidence-based benefits physiologically that can help us with injury prevention, with recovery. So meditating on a regular basis lowers your cortisol. That's stress chemical and the negative impact of cortisol and stress on our bodies has been all documented. I'm not going to get into that, but meditating on a regular basis lowers your cortisol. There was a study in 2021 in which runners within the injuries participated in a mindfulness program. They were asked to practice for 45 minutes a day and then there was a control room and at the end of the program the runners that were in that mindfulness group had less pain when they returned to running compared to the control room.

Speaker 1: 44:25

Yeah.

Speaker 4: 44:25

There's another study of soccer players in what I say 2018 or 2019, in which they participated in group sessions that focused on mindfulness, on acceptance, and over the course of the season, those players that participated in those sessions had fewer injuries compared to their teammates. Now, none of these are huge studies and there are lots of other studies out there, but there is substantial, let's say, anecdotal evidence to support the fact that meditating consistently over time has a huge benefit on our bodies.

Speaker 1: 45:01

Well, even if we take out the injury potential for injury prevention or recovering from injury, which is huge for us runners, it's a high impact sport. It tends to have a lot. It comes with a lot of possibilities of wearing tear on our body. So I feel like right out of the gate that should be enough reason for folks to wanna jump right into a meditation practice. But even if not that alone, I am gonna take it back to the cortisol, because we do know cortisol is very, very stressful in the body, and one thing that I wanna continue to drive home to the listeners is that anytime that you go into a endurance training season, you are spiking cortisol in your system.

Speaker 1: 45:36

Endurance training is very much likened to any kind of stressor that we have on our life, and good stress in modest amounts and controlled amounts can be good, because of course, that's where a lot of progress can happen physiologically as well. But our endurance endeavors can start to create a little bit of extra really wearing tear on our body from the perspective of that extra stress. So if you're able to combine your endurance practice with this mindfulness of meditation and really start to harness that power of the brain, as your body is also evolving and changing. It's magical. So I know that we're not supposed to talk. We tend to go into the woo, woo space because that's what a lot of people think of meditation, right. So I know I just used the word magical, but what we're really talking about is that there's just so many beautiful benefits of what our body can actually achieve and how that connection with that brain is really the missing piece or that key to unlock it all.

Speaker 4: 46:27

And that is magical right In some way the ability to rewire our neural pathways and to change our patterns. We all have that power within us. That's already in us and there is something magical about that. But it's also like very real and not some woo woo thing.

Speaker 1: 46:49

With that. It is magical and I want more of this in my life and I want folks to walk away with more of that magic in their lives and I've been lucky enough to be able to participate in your meditation that you've had. You just had the three week course in January and we're looking forward to many, many more. But I am curious for folks to be able to walk away with maybe a couple of practical tactics of how to get started. So, for folks who are listening, write this for an instant what are some practical mindfulness techniques that they can incorporate If not a meditation practice, but maybe a mindfulness technique and incorporate into their training routine or maybe later today?

Speaker 4: 47:28

Yes, just do it. You just start. I know that that is easier said than done. There are going to be times when a meditation or mindfulness practice is really gratifying and juicy and there are going to be times when it's a slog where your brain is wandering. You're easily distracted, just like run sometimes, right, yeah. So I would say, just play around with a couple of different styles of meditation, try different things, try different times of day.

Speaker 4: 47:58

Morning works best for a lot of people, just to kind of get it done with, but maybe nighttime is best for you. Just sit quietly is really all you need to do. In meditation there is the concept of an anchor, so maybe that is your breath, or you're focusing on a particular part of your body, the space between your eyebrows or your hands or the top of your head, whatever it is, maybe it's a bell or a chime, finding an anchor that you can come back to Whenever you notice that your mind is wandering. That anchor is there to kind of wheel you back in and set a timer for two minutes and just sit and close your eyes, and if you have the anchor, that can be really useful. But that's really the best thing to do is to just start.

Speaker 1: 48:46

I feel like, aside from the closing your eyes part, so, folks, if you're rolling through here and you're actually on a run or a walk or a hike or you're moving your body in some way or driving, don't close your eyes.

Speaker 1: 48:55

Don't close your eyes, please. Let's not do that. Like, definitely tons of disclaimers. If you decide to, it's on you, boo, because we told you not to, but you can in the process if there's a hesitation, because I think where I feel and I'm just gonna speak from personal experience for me and my brain, where I have multiple different thoughts going through it constantly and I'm always kind of on the go, there's always been that hesitation of just sitting and quiet.

Speaker 1: 49:21

So I love the idea of the anchor being our breath, because if there's ever a time to really utilize that anchor, it would be in our running practice and, at any time when our minds start to kind of wander, bringing it back to that really elemental breath and connecting our breath to our feet and letting that be almost like a beginning gateway for folks that may have some hesitation. Now, for me, I found that after that, the next thing that I was able to do to help me with the meditation practice to become more regular was to start it at nighttime. So you're absolutely right. I love that you're offering people the ideas to think of it from a different practice in terms of maybe it works really well for your friend to do it in the morning. For me, it will always be a more opportune time for me to quiet my brain at nighttime.

Speaker 4: 50:06

Yeah, I would also recommend starting with a sense of curiosity.

Speaker 4: 50:12

Also. That is probably one of the biggest pieces of a meditation practice, because if you think about the breath using that one particular anchor, we don't really think about how we breathe throughout the day, we don't notice the sensation of it coming into our nose or how it feels in our lungs, or how it feels in our stomach or our diaphragm, and I think that bringing a sense of curiosity and exploration to it can take away some of the intimidation that comes with violence, because then you're focusing on. It's not just I'm breathing in, I'm breathing out, it's how does this feel through my body? How does it feel if I am breathing in for a count of four and then breathing out for a count of four? What does it feel like if I am breathing deeply into my diaphragm versus really shallow into my chest? So the exploration and curiosity that comes with focusing on something doesn't mean you can't think about it or notice it, but your focus and your awareness and your attention is on that one thing, and introducing curiosity allows you to explore it on a deeper level.

Speaker 1: 51:21

I feel like now we're starting to get into the tenets of how this kind of practice can truly help us grow in every aspect of our life. So are you okay if we start to talk a little bit about your upcoming mindful leadership? Because what I'm hearing you say the minute you talk about curiosity, I think if we can approach every challenge, obstacle, goal, anything that we have in our life, if we approach it from a place of curiosity, it, right out of the gate, gives us permission to be imperfect at it and also gives us permission to really just get excited about it. And that's what I think of when I think of leadership.

Speaker 4: 51:56

Yes, yeah, I did not anticipate that a meditation practice would have such an impact on my professional life, but the reality is that it has deepened my capacity for empathy, for resilience, for recognizing and articulating boundaries and for having difficult conversations. And as I work with leaders, with managers, with business founders and owners, these are all tenets a really strong leader the ability to have resilience, to have strong boundaries, to have empathy and to have difficult conversations, and many, many more. But I have found that I have started to pull in aspects of my meditation practice into my conversations with the clients professionally, and as I've explored that more and seen the growth and the changes in my clients who are managing and leading other people. The world is, the world is a mess, right, let's be honest, and the world of work is just. It's crazy and insane.

Speaker 4: 53:07

And I feel like I deeply, deeply believe that mindfulness has such a capacity to change things for the better. And what better way to do that than where we work? We spend so much time at work, and so I am developing a mindful leadership course, as you mentioned. It's going to be an eight week course for leaders, for those who want to be leaders, for those who are emerging leaders to be able to tap into mindfulness tools. It's not a meditation course, it is a leadership course, but it is grounded in the concepts of mindfulness so that you can show up fully with emotional intelligence and able to guide and lead your team with empathy, with deep caring and thoughtfulness and intention.

Speaker 1: 54:00

What I love specifically about what you're touching on is when you mentioned leading with empathy and also being able to create and force and adhere to specific boundaries and solve, rooted in that mindfulness, that meditation. I think that a lot of folks may see them as almost not coexisting and it feels like what I'm hearing you say is that the mindfulness practice and meditation practice has allowed you to really create these things, that find the similar pieces as to how you can be a more effective leader by creating and enforcing the boundaries and still being very empathetic to everyone's situations or to the individual situation. So who do you see benefiting from this? You've already kind of touched on entrepreneurs and emerging leaders. Is there a specific individual that you feel when you're crafting this course, you're like this individual. I feel like you're crafting it for me, but this individual really is going to benefit from this. Is there anyone in particular that you think is like yeah, you really should look into this program. I've got so many potential solutions for you within this mindfulness eight week course.

Speaker 4: 55:08

Yeah, I think a leader, in order to be effective, has to be really deeply self aware aware of their decisions, aware of their emotions, aware of how they communicate and the impact that they have on others, and then the willingness and ability to adapt their behavior accordingly. So I would say that this is for people who are anyone who's in a leadership role, who wants to have a greater impact, but someone who's really curious about how are they showing up as a leader and who is willing to maybe do things a little differently and willing to be intentional about how they're showing up. When that mirror reflects, that mirror of self awareness reflects back on us. It can be really hard sometimes to accept the reflection that we're seeing, but as leaders, it's incumbent on us to have low ego, to be open to that and to be willing to take the steps in order to be effective in what our mission is.

Speaker 1: 56:17

Do you guys hear why I fell madly in love with Angela the minute that she was introduced to our friend group?

Speaker 1: 56:23

Because I feel the minute that she's talking about really coming from a place of wanting to serve the people, that you have the honor of leading that right out of the gate is it actually makes me emotional. Because, if that's what it comes down to, I think that we in our current society have a belief of being a leadership at the top and everybody's there to serve you. But it's quite the contrary At the top, you have a responsibility to everyone else and I love that you're providing these individuals with tools, because it is hard, it is really hard, to gain all of these tools and also to be able to be like, wow, this isn't, I didn't attach myself to that. I attached myself to this in the way that I wanted to, and it's not something that I'm necessarily proud of and being able to pull it back, strip that away with mindfulness and the meditation practice, I feel like it's just absolutely pivotal and it gets me super. I mean, I'm so stoked for this program.

Speaker 4: 57:22

I'm so excited for it.

Speaker 1: 57:23

Yes, I seriously I feel like we all need this in our lives, regardless if you're leading a community project or leading your household, you're leading in the corporate world. This is just such a wonderful way of approaching and tackling your own personal development. So I think that this is super exciting for me for sure, and I hope that you guys definitely sign up, because we're going to have this information in the episode notes, but you join me because I can't wait to tackle this coursework Now let's also bring it to some of the other fun things that you've got going on in your life, because we've got to learn about Angela, the mindfulness meditation practice holders. You help so many folks.

Speaker 1: 58:04

Again, talking about that servant leadership, you're helping people to become the best leaders that they can be. But you also have created quite a bit of a I won't call it a fairy tale life, but you had dreams, you had aspirations and you've made them happen for yourself. So when you credit meditation, do you feel like that was part of what kind of helped you to springboard and taking the action into making your life what you really wanted it to be?

Speaker 4: 58:31

Absolutely, and I have historically been someone who is wound pretty tightly.

Speaker 4: 58:37

There's definitely been some power, control stuff and fear of taking a step because it's going to be the wrong step, or what if I make a mistake or it's not perfect yet, so I can't do the thing.

Speaker 4: 58:51

Meditation has helped me become more accepting of the unknown and I have found myself just enjoying it sounds so trite to say it, but just enjoying the journey.

Speaker 4: 59:06

So an example in early 2021, I sold all of my furniture and got rid of my apartment and started traveling as a nomad, and it was something that I had been thinking about for years and years and years. And the opportunity just showed up and I didn't know, I didn't have it all planned out. I knew what my next stop was going to be, but it wasn't until I was at that next stop that I really started planning what was coming next, and I found myself in situations that I just said yes to and a former version of me may not have done that because, well, what did I pack, and how are we going to get there, and what are we going to eat when we get there, and what is the timing of all of this? And instead I just allowed myself to say yes and I carried it out as I went along, and I 100% credit my meditation practice with giving me the strength and the trust in myself to do that.

Speaker 1: 1:00:10

And so that's exactly what I was thinking as you're speaking is that, while you were saying yes to the adventures or the opportunities or the challenges, those are just at the very. They're just like the physical manifestation of what you were actually expressing, of saying yes to your confidence, confident that you would figure it out, or you're confident that you would land on your own two feet one way or the other, or, if you didn't, that you would be able to get yourself back up again, dust yourself off and move forward with that, and that's what I would love folks that are rolling through here to take away, as if you are rooted in a lot of self-doubt. If you are rooted hello speaking to myself and maybe perfectionism If you're rooted in such a way that you're creating bounds and limitations on yourself that you're not able to live authentically, you're not able to live vibrantly, you're not able to really say yes to that adventure, then please, I implore you to definitely check out this meditation practice as a tool. I will probably say that I utilize movement and I speak of movement as a tool. I won't say it's the end, all be all. It was transformative for me, it was magical for me, it was the gateway to help me see the connection to mindfulness and to meditation.

Speaker 1: 1:01:27

I would have likely never pursued those if it wasn't through my movement practice, but they're all tools that we really want you guys to use. And again, angela, I'm so excited about that, but I'm also excited because you're making your best life happen. You're bringing people with you because you got that retreat coming up soon, my friend. So let's talk about your retreat. That's coming up.

Speaker 4: 1:01:46

If it's not sold out quite yet, I'm not quite yet I got two retreats coming up, so in April I am co-hosting a meditation and yoga retreat on the gorgeous, gorgeous island of St Croix in the US Virgin Islands. Friends of mine own a resort there. It is a fully plant-based resort. It is quiet and serene. It is literally on the shores of the Caribbean Ocean, one of my favorite places on earth. So that is full of yoga and meditation and hikes in the rainforest and snorkeling with all of these sea creatures. And then in the fall you and I are joining forces and doing a retreat up in the mountains in western North Carolina, which is supposed to be a gorgeous time of year with the fall foliage, and I could not be more excited about that one.

Speaker 1: 1:02:40

I am so ecstatic for both, first of all. So I do. It's because we have April on the horizon, a little bit sooner. I want to touch on that one Coming up. Yeah, I feel like folks, if you want to snag your spot there, we really want you to head on over and do that as well. So let's talk a little bit about that. So I feel like you've already kind of talked about any of the potential issues that may come up with it's.

Speaker 1: 1:03:01

People don't have to worry about passports because it is part of the US, so they can easily book a flight there, and there is a curation of activities during the time frame that are kind of optional. You guys are. It's not like it's a camp where you're forced to do all of those things. They're curated as to. I would call it as take as much as you would care or like, and if you want to enjoy more time and solitude, that's great. If you want to throw yourself into wild abandon into all of the fun activities, that's phenomenal as well. So let's talk a little bit more about that. How does that work out for folks? Do they just register? You provide them more information?

Speaker 4: 1:03:40

Yeah, I think we could probably put the link in the show notes for the registration and more information. It is a week long retreat yoga every day, mindfulness every day. There's going to be an intuition workshop. There's going to be a workshop on Ayurveda. We're going to go snorkeling. My co-host is scuba certified, so she's going to be taking some people on a scuba trip, if people are interested in that.

Speaker 4: 1:04:09

The people who own the resort are deeply involved in coral reef restoration and the ecology of the Virgin Islands, and so they're going to be leading us on a coral reef educational talk. Super excited about being able to do a plant based cooking class while we're there. So there are lots of opportunities to dig in and really immerse yourself in the space and in the place. But it's also a very quiet, serene. It's not in the middle of a bustling city. It's on, I think, like 15 acres in a food forest that they have planted. So if you want to just sit in a hammock and read a book and take a nap or hang out in the pool, those are options that are available to you as well.

Speaker 1: 1:04:57

I can't imagine there's very many people that would say, no, I don't want to just lay in a hammock and kind of chill out, right yeah, and also be in the middle of this beautiful location, surrounded with incredible folks. So, friends, of course we do have all the links inside of episode notes, because there's so much goodness. I feel like we packed this episode with all sorts of delightful dishes for folks to be able to take away. We definitely want you guys to sign up to get more information for Memento Mountain, where we're going to have mindful movement and meditation retreat co-hosting together. It's going to be a fabulous time.

Speaker 1: 1:05:32

I think what you guys can guarantee whether you go to your retreat that you're having at St Croix or you join us for the retreat that we're going to have later this year is that you're going to walk away feeling that connection and the empowerment of being with like-minded folks that are rooting for you, that are there and walking alongside you, both literally and figuratively, on being curious about themselves, being curious about how they fit through this journey of life and how we can just improve upon it, and really be curious about what we can continue to grow ourselves. So that's what I'm so excited about and that's mentioned to spend fabulous time with you as well. Angela, I love this conversation. You know that I can't wait to have you back and I can't wait to have you really, with our TFB training folks, be able to help them more through their own meditation practice, as I know that's helping to empower them to be better athletes as well. Thank you so much for joining me.

Speaker 4: 1:06:34

Thank you, this has been so fun. I can't wait to talk again.

Speaker 1: 1:06:39

My favorite takeaway from that entire discussion was that Angela uses a whole lot of big words and I need to step up my vocabulary game, just kidding. Really, my biggest takeaway was to approach it and approach meditation from the place of curiosity and allowing that to unfold into whatever it takes you. Again, I want to thank Stephanie, thank Angela, but I want to thank you for showing up, lacing up, getting out there, getting in some movement or finding that really nice stillness and finding time for yourself today. Friend, of course, I'm going to always encourage you to join us in the Facebook community page and if you have any questions for me, feel free to reach out at info at timeforbrunchcom. Thank you for joining us. Engage with us and keep chasing after those extraordinary lives together. Until next time, keep shaking, keep moving and stay very, very sparkly.

Speaker 3: 1:07:39

Thank you for joining Time for Brunch. If today's conversation sparked your interest, be sure to join our supportive online community. Don't forget to sign up for our weekly newsletters to keep the inspiration flowing. It's packed with insights, stories and tips to fuel your journey of growth. Follow us, subscribe and stay connected. Until next time, keep smiling and let your journey shine.