Welcome to the Ultimate Runner Podcast Episode 22! In today’s episode, we will talk about an issue that many long-distance runners face: knee pain. Whether you’re training for a marathon or simply just love hitting the trails for a long run, knee pain can be frustrating and a debilitating problem. We’ll cover why runners often experience knee pain and then I’ll share my 5 favorite exercises that can help prevent knee pain and keep you running strong for years to come. If you are someone who struggles with knee pain and running and looking to kick your knee pain to the curb, simply go to www.fitflowyoga.studio/running and book your free running blueprint today! *Fit Flow Yoga is now @TheUltimateRunnerStudio on Instagram!

Welcome to episode 21 of the Ultimate Runner Podcast! In today’s episode, we will dive into understanding the mental challenges of long distance running, setting clear and realistic goals, how to develop mental toughness and resilience, creating a race day mental preparation plan, overcoming race day mental obstacles, and lastly we’ll touch on celebrating mental victories and lessons learned! So join me as we explore strategies to cultivate a resilient mindset and overcome the mental challenges of long-distance running. Throughout this episode, I hope you feel equipped with valuable insights and strategies to mentally prepare for your upcoming half or full marathon. Remember, while physical training is essential, cultivating a strong and resilient mindset is equally important for success on race day. If you are looking for someone to coach you on both the physical aspects and the mental components of training for a long distance race, I’d love to talk to you! Simply go to www.fitflowyoga.studio/running and book a free running blueprint today. Let’s chat about your goals, where you’re at, and what coaching could look like for you! It’s a no strings attached call so what do you have to lose? *Fit Flow Yoga is now @TheUltimateRunnerStudio on Instagram!

Hello and welcome back to the ultimate runner podcast! Today we will talk all things yoga and myofascial release for post-race recovery! We will dive into understanding post-race recovery, the benefits of incorporating yoga into your recovery, an introduction to myofascial release, how to pair yoga and myofascial release together for optimal recovery, and what are the practical applications for you and your running journey. So whether you are running a 5k or a full marathon, this episode is for you! There are still spots available in the Ultimate Runner Membership! Spots in this high-touch coaching membership are limited. If you’re interested in what a coaching plan could look like for you, don’t hesitate to reach out. Simply go to www.fitflowyoga.studio/running and book your free running blueprint. We’ll talk about your goals, any experience you may have, and we can talk about how to reach your goals! *Fit Flow Yoga is now @TheUltimateRunnerStudio on Instagram

Thanks for joining episode 19 of The Ultimate Runner Podcast! Today we are diving into my last half-marathon experience running the So Cal River Half Marathon. I’ll give you all the tea: my wins, my flaws, things I’d do differently, and more. This is a perfect example of not everything going as planned, but making the best of it! *Fit Flow Yoga is now @TheUltimateRunnerStudio on Instagram!

If you have a race coming up, you won’t want to miss this episode! Race week preparations are an important part in optimizing your performance, reducing the risk of injury, and ensuring a successful race day experience! This episode will give you a couple of new things to think about when it comes to the final weeks/days in preparing for your next race! In this episode, we will talk about tapering and training, fueling strategies, hydration tips, rest and recovery, race day logistics, and any final race preparations to hint about before the race! If you’ve made it through the end of your training and you aren’t sure what to do about your taper period, book a free running blueprint and let’s talk! Go to www.fitflowyoga.studio/running to schedule your free running blueprint and I can give you a few tips and tricks to help you through the last few days/weeks before the race! *Fit Flow Yoga is now @TheUltimateRunnerStudio on Instagram

Welcome to episode 17 of the Ultimate Runner Podcast! Today’s episode is for those runners who just don’t feel like they’re recovering. We’ll talk about how to recognize the signs of poor recovery, factors that play into your body’s ability to recover, and what you should do when you don’t feel like you are recovering well. This episode is so useful when you are on that deficiency spectrum so grab a notebook and write down some tips! You won’t want to miss this! If you are in a position where you just need help with recovery and don’t know where to turn, I’ve got you. Simply go to www.fitflowyoga.studio/runner and book a free running blueprint. *Fit Flow Yoga is now @TheUltimateRunnerStudio on Instagram

Welcome to episode 16 of the Ultimate Runner Podcast! I am excited for you to join me! Today, we will talk about running vs racing. We will dive into: - what it looks like to plan our your race calendar and setting it up with real life examples -what I mean by running vs racing races -how to find the right balance between running races and racing races in your training schedule If you are in a position where you really just want some guidance on how to plan accordingly in your training schedule, I’ve got you! Take the time to go to www.fitflowyoga.studio/links and book a free running blueprint and we can talk about your goals, your training, and what running coaching could look like for you. *Fit Flow Yoga is now @TheUltimateRunnerStudio on Instagram!

Yoga can be such a beneficial modality for runners when it is used in the right way. By right way, I’m not talking about if you are good or bad at yoga. I don’t believe anyone is bad at yoga. By right way, I mean when you are pairing it with your running and what types of yoga and movements you are doing. In today’s episode, we will talk about: -the benefits of yoga for runners -specific yoga poses that can be beneficial for runners -how to pair yoga into your running training or your routine to maximize your time and efforts If you’re looking for runner specific yoga classes, I’ve got you! If you’re interested in learning more about the runner’s studio & the maintenance membership, simply go to www.fitflowyoga.studio/links. *Fit Flow Yoga is now @TheUltimateRunnerStudio on instagram!

Today’s episode is all about the art of pacing! Whether you are new to running and aren’t really worried about pace or you are someone looking to PR your next race, this episode is for you! No matter your experience, it is important to know different types of pacing and how they can affect your running training. Today, we’ll dive into -understanding pacing in running -different types of paces and runs -practical tips for mastering pacing -mistakes to avoid when it comes to pacing If you are looking for more guidance on pacing and running training, let me help you! I still have a few spots open for the ultimate runner membership - my personalized running, cross-training, and recovery coaching membership. Go to www.fitflowyoga.studio/runner and Book your free, no strings attached, running blueprint today to learn how we could pair pacing work into your training program. *You can now find Fit Flow Yoga on Instagram as @TheUltimateRunnerStudio

This episode is all about understanding the role the pelvic floor plays with running. Join Bethany B and special guest and pelvic floor therapist, Becca Meredith as we discuss a variety of topics around the pelvic floor and running! We will talk about: -Understanding the pelvic floor -Common pelvic floor issues in runners -Pelvic floor Prehab for runners -Tips for pelvic floor friendly running practices -Where you can find Becca and more information on pelvic floor therapy You won’t want to miss this episode! It is filled with tons of knowledge to help you throughout your running journey! Bethany B is offering a free virtual mobility class for runners on January 20th! This is a completely free class and she would love for you to join her for some Saturday morning movement! You can find the link to register at www.fitflowyoga.studio/links *Fit Flow Yoga is now @TheUltimateRunnerStudio on instagram! :) Where can you find Becca? https://enlightenedpelvichealth.com/ IG and FB: @enlightenedpelvichealth The Prenatal Pack - https://momence.com/Enlightened-Services%2C-LLC/membership/The-Prenatal-Pack/22726 Looking for the Enlightened Pelvic Health Runner Checklist? Find it here: https://drive.google.com/file/d/1AqdSHHtPEglmWMiboDfM_FLMdVIEq_Cy/view?usp=share_link

Welcome to episode 12: Injury Prevention through Prehab! In this episode we will cover topics like: -understanding Prehab -Identifying weak areas for runners -the anatomy of running injuries -Prehab exercises for runners -the importance of consistency -integrating Prehab exercises into training plans & -personalized Prehab strategies You can find more information about personalized Prehab plans through the Ultimate Runner Membership here: www.fitflowyoga.studio/runner I want to invite you to a free Mobility for Runners class that I will be offering January 20th on zoom! This is a completely free class and I would love for you to join me for some Saturday morning movement! You can find the link to register at www.fitflowyoga.studio/links *Fit Flow Yoga is now @TheUltimateRunnerStudio on Instagram! Happy Running Friends!

Today’s episode is all about breaking through training plateaus. If you are someone who isn’t seeing improvements in speed & endurance, isn’t progressing towards your goal, or has simply experienced a prolonged period of limited progress or even stagnation in your performance, this episode is for you. We will discuss -what training plateaus are and the reasons we experience them -we’ll go through a self-assessment to identify if you are currently in a plateau -we’ll discuss how to analyze your training routines -I’ll give you mental strategies for overcoming plateaus -we’ll talk goal setting and progress tracking -and when to seek some professional help with overcoming your plateaus If you are struggling with a plateau and looking for additional guidance, I’ve got you.Go to www.fitflowyoga.studio/links and book your free running blueprint today. Let’s assess your training to see if I am a good fit for you as a running coach. *Fit Flow Yoga is now @TheUltimateRunnerStudio on Instagram

Welcome to The Ultimate Runner Podcast Episode 10 - The Fundamentals of Long Distance Training! This week’s episode is all about the fundamentals of long distance training. We won’t be able to get into everything today and This episode is just a snip it of the components of long distance training plan. In this episode, will talk about different types of runners, training cycle terminology, typical training cycles, elevating your training past your plan with cross-training and recovery, and lastly I’ll be inviting you to my free virtual workshop “The Ultimate Runner Workshop: The runner’s guide to training, cross-training, and recovery” on December 30th. In this free virtual workshop, we will cover ALL the components of long distance running, preventing injuries, and recovery from races. It is a must attend virtual workshop for anyone planning to run a long distance race in 2024. Register for the workshop here: www.fitflowyoga.studio/links Instagram - @theultimaterunnerstudio Facebook - @fitflowyoga.studio

Welcome to Episode 9: Setting and Achieving Running Goals. In this episode, we will cover topics like -different types of running goals, -common mistakes runners make when setting running goals, and -tips for setting and achieving your 2024 goals I am also hosting a free virtual workshop just for runners. It is called The Ultimate Runner Workshop: The Runner’s Guide to Training, Cross-Training, and Recovery and will be on December 30, 2023 at 11:00am CST. You can register at www.fitflowyoga.studio/links. If you are someone who is struggling with finding out the best way to achieve your running goals or someone who is deciding if your running goals are attainable for you, I’ve got you! Go to www.FitFlowYoga.Studio/running scroll all the way to the bottom and book your free running blueprint today. We can talk about your goals, the best way to achieve them, and if you are looking for help achieving them, how I can be there cheering you on every step of the way with the ultimate runner membership. Whatever your 2024 goals are, you’ve got this! I believe in you! I cannot wait to see and hear all about them via social media! :) Happy Running Friends!

Welcome to episode 8 of the Ultimate Runner Podcast! Today’s episode is all about mobility and flexibility for runners. We will dive into what the difference is between mobility and flexibility, why it matters to know the difference, why runners should be training in both mobility and flexibility, and what that training can look like for you. I have also officially launched “The Runner’s Studio” and Maintenance Membership. The runner’s studio is the perfect place for runners to work on their flexibility, mobility, strength, and recovery. The runner’s studio is full of carefully curated yoga inspired classes specifically for runners to allow you to not only elevate your running performance, but also nourish your body. Maybe you feel frustrated that you feel so exhausted while training for a race or that you are on the borderline of injury. Maybe you are overwhelmed by what you should be working on for cross-training and recovery. The Runner’s Studio is for you Imagine being able to take a short 10 minute warm up pre run to ensure your body is warmed up and ready to take on your training. Imagine using strength based classes to help prevent knee, hip, and ankle pain when running. Imagine making recovery a priority with short stretches or longer recovery based classes. Lastly, imagine being able to add in mobility to improve your running for and prevent injuries. You can feel good while training for your next race. Go to https://www.fitflowyoga.studio/maintenancemembership to learn more.

Hi friends and welcome to episode 7 of The Ultimate Runner Podcast: Body Scans for Runners. In this episode, we're delving into a practice that can be a game-changer for your running journey – the body scan. The body scan is a powerful tool to enhance body awareness, prevent injuries, and bring mindfulness to your runs. In this episode, you will learn what body scan techniques are, the benefits of body scans for runners, you’ll move through a guided body scan, and lastly how to incorporate body scans into your running routine. I encourage each of you to embrace the power of the body scan in your running journey. Building awareness of your body's sensations can not only prevent injuries but also deepen the connection between mind and movement. Thank you for joining me on The Ultimate Runner Podcast. Until next time, happy running! If you are looking for easy to implement yoga, meditation, and myfoascial release classes, head over to www.fitflowyoga.studio/yoga for one week free in my on-demand yoga membership! If you are looking to simply feel better while running, no need to fear! Head over to www.fitflowygoa.studio/running and book a Free Running Blueprint Today!

Welcome to episode 6 of the Ultimate Runner Podcast! In this episode, you will get an introduction to coach Bethany! You’ll learn how she got into the running and yoga industry, what makes her passionate about helping runners, and how the Ultimate Runner Membership was created in order to transform the lives of runners. If you are interested in working with coach Bethany and seeing what the Ultimate Runner Membership could look like for you, go to www.fitflowyoga.studio/running and book a free running blueprint today!

Welcome to Episode 5 of the Ultimate Runner Podcast! In this episode, you will learn: 1. What is the “off-season” for runners? 2. Why should we all use an off-season? 3. Common fears about the off-season 4. What should you be doing in your off season to maximize your time and effort for your next season’s running goals If you are looking for easy to implement yoga classes to add into your routine, head over to www.fitflowyoga.studio/yoga for one week free in my on-demand yoga membership! If you are looking for help assessing your last race cycle or looking for guidance for your off-season/next race cycle, I’ve got you! Head over to www.fitflowygoa.studio/running and book a Free Running Blueprint Today! I can’t wait for you to join me next Monday for Episode 6!

Join your host Bethany Bouquet with Special Guest Mariah Hatch - Emotional Wellness Yoga Coach and 4 time marathoner in episode 4 as we take a deep dive into her experiences in the Ultimate Runner Membership and overcoming knee pain through marathon training. You won’t want to miss this episode! If you are looking for more information on the Ultimate Runner Membership and if this program could work for you, head over to www.fitflowyoga.studio/running and book your free Running Blueprint today! You can find Mariah at www.honeybeyoga.com and on instagram as @honeybeyoga Mariah is hosting a free moon salutation for emotional grounding class on November 6th, 2023 and you can sign up for that here! https://honeybeyoga.offeringtree.com/offerings/free-monthy-sun-moon-salutations You can also find her other offerings here: https://honeybeyoga.offeringtree.com/offerings I cannot wait for you to join me in the next episode!

Welcome to Episode 3 of the Ultimate Runner Podcast! In this episode, you will learn: 1. What are the planes of motion and why do they matter? 2. How to use yoga as an awareness tool for asymmetries in strength and balance 3. How to grow take this body awareness knowledge and grow on it 4. How to tie it all together to come up with a plan that works for you! If you are looking for easy to implement yoga classes to add into your routine, head over to www.fitflowyoga.studio/yoga for one week free in my on-demand yoga membership! If you have no idea how to start adding yoga into your routine, no need to fear! Head over to www.fitflowygoa.studio/running and book a Free Running Blueprint Today! I can’t wait for you to join me next Monday for Episode 4!