Coach Mary-Katherine (MK) Fleming is an avid marathoner and run coach. A firm believer in mantras and the power of YET, she is excited to share her confidence in you, her unbridled optimism, and her faith in your potential. Anyone can be coached, but it takes a special person to be #coachedandloved and #winningatlife. Because we are never really talking about running, are we?
A trickle of mantra requests for parenting through eating disorder recovery has turned into a flood in recent weeks. In part 1 of this series, Coach MK addresses the parents who have realized in therapy that some of their child’s disordered behavior mirrors their own.
Hello listeners! If you’ve been enjoying the Fitness Protection Podcasts posted recently in this feed, you can now subscribe in itunes! Yay! Link in the shownotes.
When you subscribe you’ll get the weekly Q and A live-streams, in audio form of course, as well as our latest: a love letter to summer running, aka how to thrive when it’s hot af.
Coach Sarah and I have a LOT to say, and The Fitness Protection Podcast is where we will say it all. This podcast is geared towards any runner who has no idea if doping is monitored through pee tests or blood draws. Before you Google That, head over to the shownotes and click the link to subscribe to the Fitness Protection Podcast. Please leave us a rating, the more ratings we have the easier the podcast is to find.
A listener writes in to ask for a mantra about moving on from a lifelong dream. Coach Sarah laments how we prefer to cheerlead people down the wrong path than accept ‘quitting’, ever, then gives advice on grieving... and moving on.
Coach MK discusses the gigantic, pressurized can of whoop ass she is building. 🔥 After accidentally posting RJ’s ‘what to do in a fire’ podcast segment, we decided to let him handle the mantra cold open during our vacation. Enjoy! 🔥
now available in iTunes!!! https://podcasts.apple.com/us/podcast/fitness-protection-the-podcast/id1469648943 Coach MK and Coach Sarah of The Fitness Protection Program sit down to discuss Coach MK's cancer scare and explain why it isn't quite over yet.
We all shudder to think how quickly this escalated. MK's symptoms started a long time ago, and health care providers were quick to dismiss her concerns as vanity ("aging is omg so HARD amirite?"). Ovarian cancer is NOT in fact a silent killer, it looks a lot like menopause and we cannot afford to dismiss anything related to hormones.
Ladybusiness is still BUSINESS and your health care providers need to listen when you say something is wrong. We discuss how and when to push and what to ask for. 🔥 Bonus: RJ discusses fire safety 🔥
Now on iTunes! www.fitnessprotection.com
Coach MK and Coach Sarah stream live Q&A sessions each week on the Fitness Protection Program Facebook Page, The FPP YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun and super informative, and anyone may ask follow-up questions during the live broadcast.
Books Referenced in today's Broadcast:
Running Flow by Csikszentmihailyi
Running & Breathing by Justin O'Brien
1. I do the majority of my running on a treadmill in the summer. Should I make any adjustments to the training and/or settings on the treadmill? How I’ll it correlate to what I will be able to do on the road? Thankful for you both and the time and effort you are investing in this program!
2. It’s summer in Texas. I spent more of my avocado toast this week walking than running. I’m usually good with this, because it’s ridiculous outside. The only time I am not is when I wistfully think of a half marathon in 26 weeks. I’m nervous about building up enough sustained shuffling time when it’s time to jump up to maintain for that event.
1. Hey Batter Batter Batter- Swing Batter! Aka the Hammer: In the Swing workout our rest is active recovery. Is the rest for the Hammer active recovery or actual rest? Thanks for all you do Coach MK and Coach Sarah!
2. When figuring out our 5k/10k paces, etc., what Easy effort pace should we base it on? Is it an average of your EE pace over the course of a run? We don’t do a lot of straight EE runs on maintain, so it’s hard to determine.
3. Can you please give some tips on what it should feel or look like form-wise when maintaining 5k pace? Do we increase our cadence or stride? My 5k pace based on EE is somewhere between 6:15 and 6:45. Problem is holding anything faster than a 7 minute mile and my form goes to shit. I become Phoebe from friends. Am I better off staying at a 7 minute mile pace? Thanks!
4. I am struggling right now-- Just when I think I have things under control, my post-tib tendonitis acts up again. I had wanted to get into the full maintain schedule for July, and was possibly looking forward to another marathon in late fall- but now I'm not sure. Sometimes I think I'm just trying too hard, or expecting too much. I'm hoping that a relaxing week in Florida with my mom will help me reset. Not sure what my question is, but I'm just wondering if maybe I even need a break from Maintain while my body figures out what's going on.
5. Sarah asked me to post a question on breath! How to breathe during hard effort is at the top of the most valuable things I’ve learned from MK. It took a long time for it to click. I had listened to the AMR podcast many months before the hard effort runs started and understood the concept but not the application. Then I asked a question one day about feeling almost like I was having a panic attack when running at 5K pace and MK said, that’s when you shorten your breath cadence. And since then everything has changed!
6. I have a Recovery R8 Roller (hurt so good). What is your opinion, thoughts, suggestions, and/or recommendations for using it?
7. I’ll be doing my very first marathon this December at CIM. As you probably know I’ve been training with you since early 2016. I’m wondering if a 10 week build up to a marathon is going to be enough build up for me since it will be my first. Thanks!
Misasha Suzuki Graham of the Dear White Women Podcast (new episodes drop each Wednesday on iTunes) takes over the mantrapod today, bringing us a mantra about the small steps we can take that can add up to big changes. Check out their website and join their mailing list at www.dearwhitewomen.com
I am obsessed with Still Processing, the NYT podcast with Jenna Wortham and Wesley Morris. If you’ve felt a little lost during their summer hiatus, I have the solution: Dear White Women, a comfortable space for uncomfortable conversations about race, identity, and parenting.
Hosts Sara & Misasha are mixed-race badasses with one Japanese immigrant parent each who bonded 20 years ago when they walked out of a racial identity discussion at Harvard. Misasha is married to a black man from the South, Sara is married to a white Canadian dude. Both ladies are committed to making the world a safer place for their mixed-race children.
If you love unpacking thorny issues as much as I do, you’re gonna love this podcast. It’s excellent. I’m biased for sure- I’ve known Sara for 20 years and we’ve been having really uncomfortable conversations ever since. Like the time I offered to promote her podcast and she said, ‘oh cool are you starting a podcast?” ahem.
I may be biased but I am NOT wrong, Dear White Women belongs in your queue, even if I will never be in Sara’s. Start with the one about the recent college admissions scandal. New episodes drop every Wednesday on itunes. Detailed show notes can be found at www.dearwhitewomen.com
Coach MK and Coach Sarah kick off the Fitness Protection Podcast talking about running, parenting and life. They also discuss fall races, the release of the ten week marathon ramps, the upcoming Runner, Interrupted Beta, and everything else you need to know about what we’re cooking for the fall...after we tell you why you should NEVER say, “here’s what I do...” to a coach or elite/pro athlete.
Coach MK and Coach Sarah stream live Q&A sessions each week on the Fitness Protection Program Facebook Page, The FPP YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun and super informative, and anyone may ask follow-up questions during the live broadcast.
This week, we remind everyone that fall racing prep starts NOW: the 10-week marathon document would initiate on Aug 12 for an Oct 17th race; and the two month lead-in period to build the base required to coast on only 10 weeks of prep would have started....on June 3.
Then, we offer a call-out for Runner, Interrupted. Beta should launch on August 1. Email firstname.lastname@example.org if you or someone you know would be interested in helping us pilot this program.
(Re)Build questions from the beginning
Maintain questions begin around ten minutes into the program
I have a full marathon in fall. My goal is to be faster than my first marathon - I would love to be around 5 hours- so how do I train my mind that I CAN run faster. How do you train your mind to not want to slow down?
What is the deal with training threshold notifications in training peaks? They seem to happen a lot and the values go up and down. What does it even mean?
I’ve recently begun to know and understand what an activated glute muscle is and how it feels. I’m aware of my non-dominate side glute, but am not able to really feel my dominant side glute working/activated.
Transitioning from Rebuild to Maintain, does it/ would it make sense to keep some of the rebuild strength work in addition to the Maintain circuits?
Can you explain the difference between AR and float in Sailing? And how are those different than the jog in Batter?
I have a few short ones: What does it mean when training peaks says “You set a new heart rate threshold.”? When you say that nutrition may be one of the contributing factors to a disappointing / craptastic run, do you mean nutrition in general, or do you mean nutrition just prior to and during the run? The clam series kept my booty SORE for the entire month of May. Am I loosing those gains by not continuing that series this month?
We are traveling international for 3 weeks. What’s the minimum running you’d like to see to not loose too much fitness? Especially considering jet lag…
Hills! In the past we had Hilly Tweaks...are there some basic additions we can make to improve hill performance? For example High Knees up a hill and everyone’s favorite Hill Bounds...suggestions for quantity?
I am super Excited for the new Marathon Programs you recently explained in Beta page. Will there be the option for to opt into a pre race coach call if needed?
Warm up and cool down were on your runner's priorities list. What are important elements? Running a certain period of time with HR under 140? Since silly toes was listed separately I assume that's different from warm up. What else should we know about warm up and cool down?
I signed up for a 10K on the Fourth of July before FPP existed. It's the Peachtree 10K which will have 60K runners. I've raced rarely and when I have I ran leisurely with little regard to pace. Since I will have been in FPP for three months on race day, I would like to challenge myself and show off new skills.
If I missed it in an earlier edition, I'd love to hear more of Sarah's journey into coaching (here or in podcast)?
Coach Sarah Hits us with a mantra from A Serious Man (2009, the Cohen Brothers) to bring us a mantra about managing discomfort in those moments when your path forward isn't clear and your anxiety mounts.
On Global Running Day, an apologetic confession from Coach Sarah got Coach MK thinking how 'sorry' might be the hardest word for MEN to say, not women....and why.
Transcript available here: https://www.coachedandloved.com/blog/6-6-19-that-s-a-hard-no
After an announcement from Coach MK, you can enjoy the audio from the #AskAway livestream on Sunday, June 2nd.
The coaches of the Fitness Protection Program stream live Q&A sessions each week on the FPP Facebook Page, The FPP YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun and super informative, and anyone may ask follow-up questions during the live broadcast.
(Re)Build questions begin at
Maintain questions begin at
1. Can we lump all the strength moves into one or two days rather than the four days as written? Is there a reason we shouldn't? Thanks!!
2. I currently have a Polar M400 watch with a chest strap. I saw Coach MK was sporting a new Polar and I wanted to know her thoughts on the best watch for HR training. Also what are your thoughts on chest strap or wrist for HR monitor.
1. I pretty much stand and/or walk all day at work. Any suggestions for legs that are already tired before a run?
2. Hi! First off, I'm loving this program. Having the structure of a training program without the pressure of a goal I'm nowhere ready for is SO GOOD for me. My question: when I do accelerators, one of my hamstrings barks at me for a day or two. Is this a sign I'm not ready for that yet? Should I double down on any strength exercise in particular to get ready or just be patient?
3. I'm loving rebuild! It has me running regularly again and it's amazing! Thank you for putting this together!!!! I live in a hilly area and have been treadmilling and driving to flat areas to run. However, at some point I'd like to be able to run from home again. Any suggestions for this? Will I get to a point where I'll be <140 or 150 on the hills?
4. I am confused about how the long run is written - in training peaks the description is 60/75 + 6 but in the written description it refers to 60 min and 4 min of accelerators . Not that big of a deal but this inquiring mind needs you to interpret please.
5. Where should stretching go in the priority list?
6. What are the heart rate recommendations when going up some long, steady incline hills? My heart rate can jump 20 beats even though I slow down.
7. I'm being started on a beta blocker, which will slow my heart rate, for migraine prevention. Any changes or ways this will impact my heart rate training? Thanks!
8. Hi Coaches. I am here because I want to be coached and loved again. 2 weeks ago I was supposed to be running my first marathon, I followed one of MKs plans and was so ready. Then 2 weeks before my race an old plantar fasciitis injury started to act up. I was heartbroken because of all the work I put in to my training and the charity fundraising I did. Right now my injury is slowly improving. I am foam rolling, stretching, massaging and NOT running. I am living my life and am subbing in other exercise such as core DVDs with my kid, bike and rowing in the gym. I am doing lots of extra strength work. I am hanging out here to make sure I stay tethered. I am doing what I can do. My question is this: do I need to be totally pain free before start walk/ running again?
Coach MK recommends the Couch Stretch by Kelly Starrett of www.mobilitywod.com.
As HRH The Baby Violet gets ready for her first day of preschool tomorrow, Coach MK thinks about forging new, less intense, relationships with familiar places, and finds all of the strength she needs to say good bye with gratitude after hearing a new interpretation of Phillippians 4.
There’s no escaping it: Women are REALLY annoying. So Coach MK came up with a totally safe for work mantra women can use in the office when our presence is annoying other people, inspired by THE most annoying woman she has ever encountered. (Her name rhymes with Leeburg)
Grab a box of tissues, Coach Sarah brings a powerful, emotionally charged mantra for the listeners who have asked about dealing with ongoing grief...by telling us about the special connection between her dear departed mother and styrofoam cups.
In the podcast, Sarah references the following:
https://poets.org/ and their poem-aday newsletter
What The Living Do by Marie Howe
Transcripts for selected mantras can be found here: https://www.coachedandloved.com/blog/categories/podcasts
It's one thing to BE coached and loved, it's another thing to SHOW IT! Head on over to our Threadless Shop and show the world how loved you actually are! Free domestic shipping on orders of $45 or more, and free international shipping on orders of $80 or more from now until June 16th with the code FREESHIP619 at https://fitnessprotection.threadless.com/
Hiding in her bathroom (because every other room is full) with no notes to work from (because they are in her office next to her mother and sleeping little people), Coach MK draws on the wisdom of Hootie (aka Darius Rucker) and reminds us that all crappy moments pass, that it won’t be like this for long.
Coach Sarah has a mantra for new parents who are questioning their feelings, and their sanity!, when they are in 'the weeds' so to speak. Love is action, and if you are moving, then you are KILLING IT.
If your feelings are those of depression or you are having thoughts, even fleeting ones, of harming yourself or your child, help is available. You will be supported and assisted, never judged. Call or text PostPartum Support International at the following numbers:
Call 1-800-944-4773 (4PPD)
English and Spanish
Available 24 hours a day, you will be asked to leave a confidential message and a trained and caring volunteer will return your call or text. They will listen, answer questions, offer encouragement and connect you with local resources as needed.
Coach Sarah tells a fun childhood story to give us a mantra for those days when the sh#t seemingly has no end. If you are in Denver s s are gearing up for lockout Day 3...well, tapa tapa you guys. Stay safe.
Coach MK reflects on a lifetime of speech impediments and shame, and how a really great day recording a podcast with a really cool guy is helping her turn those thoughts around. Btw if you don’t yet subscribe to DizRuns, do that!!! http://www.dizruns.com/ #dizruns
A listener writes in and asks how she can teach her daughter about excellence when she decides to DNS a race, so Coach MK redefines excellence for this strong, brave, badass mother runner.
By the way, (Re)Build is open for registration over at www.fitnessprotection.com GO JOIN!
Coach Sarah addresses the Class of 2019 and reminds them that they are more than the media’s hot takes on a recent admission scandal, more than the sum of their first second and even third jobs out of college, and more than the number of pivots they make on their path forward.
A listener, and fellow Wharton graduate, requested a mantra to help her and her girlfriends as they prepare for the funeral of a lifelong friend tomorrow. Coach MK, to her own surprise, finds herself recommending wisdom from an unexpected place.
Coach Sarah delivers a POWERFUL mantra based off of last night’s Game of Thrones episode. No spoilers, we promise!
But we CAN promise that Mantain is OPEN and ready to go at www.fitnessprotection.com Go check it out!
A listener wrote in to tell us that one of our own has been diagnosed with breast cancer. Today’s mantra is a double header: Coach Sarah starts off with a mantra for the friends of the diagnosed, then Coach MK speaks directly to the runner whose summer is about to be interrupted.
A listener writes in, asking for a mantra for losing a best friend. Coach MK draws on the wisdom of Andy Puddicombe, the founder of Headspace, to drive today's mantra home.
You’ll know you’re on the other side when you can think of your best friend and smile instead of cry. That day will come. Until it does, we will be with you every step of the way.
Please note: if you aren't sure if your grief is normal, please ask a licensed counselor or therapist to assist you in determining your best next step. http://www.navigatinggrief.com/is-my-grief-normal
Coach Sarah uses the recent chatter about charity runners at the Boston Marathon, and a line from Peter Sagal’s book, to explore the anger she feels about the shade we throw on work that is somehow deemed “lesser”. (If you think Fundraising is easy, Coach Mk would appreciate your help Fundraising for her kids’ school! Link on her Personal Facebook page!)
We are surrounded with pressure for MOARRRRRRRRR: do more, be more, get more! It’s exhausting. Coach MK plans to respond to all that pressure by doing less. After all, she is not a robot and neither are you.
A massive manhunt in the Denver area left 500,000 Colorado students at home with very stressed out parents today. In an era of lockouts and lockdown drills, it’s easy for talk of scary mental illnesses and double pump firearms to mask the narrative of a lonely, scared girl who ignited a situation that quickly spun out of her control. Real change, the kinds of change that can improve outcomes, can start right here.
It’s Boston Marathon Monday!!!! Weather forecast has been spooking some runners, so Coach MK sets everyone straight by reminding them they don’t have to do this, so if they choose to do it anyway, stop worrying and just GO!
Coach MK reminds us that fucks are a precious energy source and must be conserved, then gives directions on how to go about #reclaimingmyfucks. Save them for the right people, for the special people who deserve them.
Facing down a really tough day, Coach MK gets a surprise from Google Photos and suddenly has a lot more to say than she expected. This #fierceFriday we take you back to where it all began, the original mantras Coach MK concocted in therapy. If she can go from there to here, just imagine how far you can go.
With a snowstorm bearing down on Denver and a new company ready to launch, Coach MK reflects on her incredible second career and how she is actually continuing the work that her mother, a public school teacher, started. https://www.chalkbeat.org/posts/co/2019/04/08/why-this-colorado-english-teacher-never-gives-up-on-her-students/
A mother called Coach MK in the wake of her tween’s suicide attempt, looking for assurance that everything would be okay. Coach MK tries to wrap her heart around this incredible mother as the fight of her life begins, and reminds Her that as long as her child is alive, there is hope for a better tomorrow. Coach MK doesn’t believe in coincidences, and you likely won’t either after this podcast.
Coach MK talks about the work she did during her ‘red hair phase’- psychotherapy. She isn’t a therapist and doesn’t pretend to be, but her coaching style of reframing narratives is directly derived from her time in psychotherapy and she encourages you to try them...then to see a therapist. THERAPY IS AWESOME.
It April Fools and #motivationmonday all at once! Enjoy this short, sweet mantra as you dive headlong into your week! LETS DO IT! Then head over to www.fitnessprotection.com and see what Coach MK is cooking up!
A listener sent Coach MK a baby announcement...with a written mantra request on the back! Totally amazing! We happened to read this request a few minutes after discovering that my most popular mantras all have “motherf*ucker” in the title. So, here you go, a mantra for a farmer’s wife and brand new mama: heigh ho, motherf*ucker. (Poem by Lautner Farms in Adel, Iowa)
It’s #throwItOutThereThursday and Coach MK highlights how her neighborhood reacted to her assisting her new friend Yoanna, and throws out a radical idea: if Yoanna comes back with friends, we will have a bbq till the neighbors call the cops. It will be just like college! Giving money, meals and shits is the opposite of stupid and it may be what we need MOAR of.
It’s #wildcardwednesday and Coach MK has a doozy of a story that will hopefully encourage you to stop wasting your excess time money and energy on people in your life who don’t deserve you and start giving to people in your neighborhood who will actually appreciate your incredible kindness and generosity. You may be the stroke of luck that changes someone’s life today; I dare you to find out.
Coach MK was reminded of an amazing Ted Talk about the narrative choices we constantly make, from describing our day to explaining why we don’t swim. The story matters less than the way you tell it, and Coach MK draws on her years of therapy to offer a touch of advice on giving your stories trajectories and endings that leave room for possibility, lest we forget the rest is still unwritten.
As Coach MK gets pumped about her new venture, she encourages everyone to look inside themselves and ask, “what would you do if you weren’t scared?” Then “what would it take to start?” And get EXCITED about something today rather than bogged down with to-fo lists and anxiety.
For our first #FierceFriday on the mantrapod, Coach MK reminds us that we have more power than we think we do, and encourages us to tap into that power. Olivia Pope only plays games she can win, why would we choose to stay in one if we know winning isn’t possible?
A listener and fellow special needs mom wrote to Coach MK back in December to ask for a Mantra while she manages all of the therapies her son will be starting this month against the backdrop of an unsupportive family and training for the Disney Marathon in 2020. Coach MK offers more than a mantra to get her through this year, and she cannot wait to open this option to the world. www.fitnessprotection.com
Drawing wisdom from the book ‘Brave Enough’ by Cheryl Strayed, Coach MK reminds us that the best we can do at any given moment may vary wildly, but that’s all we have to do. Good enough us AWESOME, and so are you.
Happiness is fleeting, it isn’t an emotion we were meant to feel 24/7. In those moments you have to endure, Coach MK encourages you to mentally or physically walk away from the moment and into a moment of voorpret.
Coach MK talks about a Dutch concept of voorpret and how she uses it to get through crappy periods...like the past 5+ months of sleepless nights with a teething baby and a household beset with both Influenza A and B.
Special guest host Sarah Axelrod from the blog Slow Twitch Prose wrote today's Mantra, using a famous Boston landmark to remind you that perspective is everything and if you can't see your own luminosity you just need a better angle.
Today is International Women’s Day, and while it’s tempting to quote inspirational figures like Malala Yousafzai and marvel at how far women have to go in other countries, CoachMK thinks about all the things she has to ask her husband to to because his requests will be taken more seriously than hers, and reminds us that we still have a LONG way to go. That journey starts with really listening to each other, to other women, and asking more more...information.
Sometimes, you gotta BE your own rainbow..but Coach MK advises against performing the Care Bear Stare in public. Instead, try this mantra! Practice a few times in front of a mirror to get the facial expression just right. Rainbows are everywhere, especially the ones only you can see.
Congratulations on surviving the first day of Mercury in Retrograde! Only 22 more to go! If you are miserable right now, Coach MK has a novel idea for you: we aren’t meant to be happy all the time. You are ok.
Mercury just entered retrograde and will be there until March 28. It’s gonna be a LONG MONTH!!!! In those moments when it feels like life has you by the short and curlies, rather than feeling helpless, channel your inner Judge Judy with today’s Mantra!
Coach MK responds to a listener request: a mom asks for a mantra to manage uncertainty as she enters the IEP (individualized education plan) process as well as fallout from recent medical diagnoses that likely stem from her child’s Celiac disease. Coach MK reminds her that all any of us need to make a blueprint is a diagnosis, and she has been preparing for his moment for years...even if she doesn’t know it.
Latoya Shauntay Snell, aka runningfatchef, breaks down imposter syndrome and social media. Every day isn’t necessarily f*cking awesome, and those imperfections are actually what make us perfect. Even body positivity activists get the blues, and you will love Latoya’s take on all of it.
Coach MK is still spitting nails after hearing Michael Strahan praise Lady Gaga for ‘toning it down’ for the Oscars. Where has he been? She’s been stripping down her look and sound slowly since 2011 and we don’t notice till Bradley Cooper shows up with a wet wipe 7 years later? This mantra is for every woman who has been encouraged to tone any part of themselves down. I hope you break the damned roof before you trim back your wings. **Credit to Erin Van Vuren @papercrumbs on Instagram for the awesome quote that inspired today’s mantra.
LaTOYA Shauntay Snell, aka Fat Running Chef, takes over the podcast today to remind us that thick skin is a callous and HELL NO you don’t need it! ***** if you love her work as much as I do, please support her upcoming trip to Tokyo! https://www.gofundme.com/happy-anniversary-latoya
A listener asks for a mantra to keep her grounded in the coming weeks between the anniversary of her alcoholic father’s death, his birthday, and Father’s Day. This one has nothing to do with running...but can have everything to do with the feelings of inadequacy and not being good enough that so many athletes project onto their race performances.
Day 4 of the self-love poetry challenge takes it all to a new, esoteric level as Coach MK tells us to think of the ups and downs of life as squats and reminds us that ‘our people’ are the ones who hear waves crashing around us and decide to have a dance party.
Day 3 of self love- do your elbows bend? Yay! They work! How about your will? No? SOLID!!! We are going to take a minute to celebrate a few simple bodily functions and remember that complex movements are comprised of simple ones. There are parts of you that work, and they add up to something SOLID.
On Day 2 of our journey towards self-love, Coach MK builds on yesterday’s momentum by pointing out two more body parts that likely function in ways that can work for you and encourages you to appreciate them. Point out their function, and follow up with a big, YESIDOO!!!!
It’s easy to look st your body and see things you don’t like, when is the last time you looked in the mirror and celebrated the things that DO work? Coach MK plans to spend this week helping us focus on what we can do, and these body parts that help us do it.
Coach MK kicks off a 6-days series into self-love by explaining where the roots of self-love lie before detailing how you cultivate that emotion all around you...it’s a special kind of magic, just like you.
It’s Valentine’s Day! Coach MK talks about her live of two of the most boring things imaginable: her favorite run route and her husband and why she will take consistency and familiarity over surprises and intensity EVERY day.
Day 3 of the Denver Teacher Strike and everyone is tired and frustrated and angry. The district has overplayed their hand and hasn’t been listening very well. Coach MK reminds the teachers to stay calm as much as possible; we see through DPS’ antics. That said, if they lose it we will totally post their bail. #dpsstrike #denverteacherstrike #redfored #standwithteachers
As Day 2 of the Denver Public Schools Classroom Teachers’ Association strike begins, Coach MK challenges everyone to stop talking about supporting teachers and start showing up for them, and challenges Denver Public Schools Superintendent Susana Cordova to stop talking about student safety and start showing us the steps she has taken to keep our students safe. #dpsstrike #dcta #denverteacherstrike #standwithteachers
On the eve of the first teacher’s strike in Denver in 25 years, Coach MK makes her position clear: DPS is a bunch of irresponsible fukwits. She also gives teachers a mantra to chant in their hearts to keep their minds focused during this pathetic display of toxic behavior disguised as leadership from our elected officials in Denver Public Schools. #istandwithteachers
Today’s SUPER ENERGETIC!!!!! mantra is lifted directly from The LEGO Movie...which opened TODAY, the very day Coach MK’s Unicorn Crew heads to the Rocky Raccoon 50k and 50-mile races in Huntsville, TX...which is near a federal penitentiary. None of this is coincidence, and Coach MK explains how the cosmic hand of pronoia is guiding this incredible team of ladies towards something AWESOME. **if you want to see something else awesome, head over to the Coach MK Facebook page and see the Snapchat she made for her Unicorns!!**
We are going DIRECTLY to Shakespeare over here on the mantrapod! Because some situations warrant animal noises. Coach MK’s cardinal rule is yo focus on what you CAN do, and today she helps apply it to three situations: pre-race jitters for her Rocky Raccoon ultrarunners, rehab for an injured runner, and body image for a special Disney Princess Half-Marathoner.
Coach MK reminds everyone to vote for girls and women in sports with their pocketbooks and eyeballs before addressing her BADASS athletes heading down to Texas for the Rocky Raccoon 50k and 50 mile ultramarathons this weekend. #NGWSD #leadherforward
Kung Hei Fa Tsoi! On day two of our 14-day positivity streak to ring in the Year of the Pig, special guest host Sarah Axelrod tells us about the kindest words she never heard and the best gift you can give someone who is overwhelmed. Coach MK was blown away by this episode and is certain you will be as well!
Coach MK is trying to manage her anxiety as she waits a number of events that will impact her kids and are completely out of her control. She reminds us all that every moment is a gift, and tells us how to use that gift constructively.
After a scary encounter with a careless driver, a friend of Coach MK is in need of a snappy comeback to reclaim her power. All you have to do is smile and repeat one of the three multi-use phrases from this podcast and you win!
A listener asks Coach MK for advice on building a bridge to some toxic co-workers, and Coach advises her to trick them into setting that bridge on fire by channeling the wisdom of the one and only Lil Jon. NOTE: Coach misspoke in this episode, Lil Jon’s most famous accompaniment is actually ‘Yeah” by Usher, not “Get Low” by Ludacris as she says in the podcast. http://www.cc.com/video-clips/ozom53/chappelle-s-show-a-moment-in-the-life-of-lil-jon---flying
Today’s Mantra is a response to a listener, who on the eve of celebrating a year of sobriety is also facing a surgeon’s recommendation to give up running. Coach MK reminds her that her story is arc-ing, it is far from finished, that she is just doing what people in training do- the assigned work.
Coach MK follows up on a phone call with an old friend today, reading a passage from Ask Polly about the exquisite pain of being human and the f*cked-up stories shame will tell us about ourselves. Your shame is a liar, too, friend. You are more valuable than stars. https://www.thecut.com/2018/11/im-broke-and-friendless-and-ive-wasted-my-whole-life.html
It’s MONDAY! Yay! Are you ready to adult? If the answer is no, Coach MK is here to remind you that it’s okay to not be okay, the pressure you feel is real, and 2016 Britney Spears is proof positive that you can survive damn near anything you day throws at you. You’d never know 2007 even happened to her.
In this special Arches Ultra Race edition of the mantrapod, Coach MK reminds The Terrible Choice Crew to focus on what binds them together is trust. Blind trust. Illogical levels of trust...and it always pays off.
Coach MK (literally) hides under the bed to record this podcast because allll her kids are in her bed tonight. She is headed to Arches National Park in Moab, Utah tomorrow to support one of her two small, tight, and very close knit groups of clients...who decided to run their first 50k in Moab in the middle of winter. In the moments when things start to suck, Coach MK wants them to remember it’s never about the running, you chose epic shit with amazing people.
Coach MK responds to a listener that is feeling a little underprepared and overwhelmed for an upcoming race. Coach MK reminds her that ‘not totally overprepared’ is hardly tantamount to ‘underprepared’ and that she is badass AF for having a YOLO hobby like half marathons on top of all the other epic shit she does.
A listener writes in, wanting a mantra to help her manage her tendency to self-sabotage. Coach MK reminds her there is NOTHING about her that needs changing, that mistakes aren’t tantamount to sabotage and don’t give her reason to quit.
Coach MK’s client DJ Polmateer FINALLY got the PR he earned last year. It was indeed a DJ Day in Houston, and we are all in shock....kinda like the participants in the new Fyre Festival documentaries. Deep thoughts on MLK will come tomorrow, today is squarely a DJ day.
A listener wrote in to ask for a mantra for navigating the continuous interactions she has to manage sharing custody of her son with her toxic ex. Coach MK asks if all that contact is really necessary, and advises her to Pivot, Smile, GET THE F*CK OUT using the Coach MK Five-Point Plan to managing Toxic People.
Coach MK is SUPER EXCITED to respond to a listener who wrote in last night, reminding her that everyone has toxic traits and maybe she should reconsider her stance on ghosting people. Coach MK responds exactly as you would expect: respectfully, firmly, and profanely.
Due to overwhelming response to yesterday’s mantra, Coach MK digs a little deeper into the dynamics of dealing with toxic behavior patterns in a professional setting and delineates toxic behavior patterns in a personal setting. Cutting people’s access to you is the opposite of weak or immature. It takes incredible strength and is one of the hardest things you will ever do. Check out @morningmantrapod on Instagram for more tips on toxic people management.
A listener asked for a mantra to manage a serious case of imposter syndrome. Coach MK tells her to (re)direct her energies away from the naysayers she will never sway and towards the angels who have always been on her side.
Laid up with a stomach virus, Coach MK and Mr. MK have spent most of the day scrolling through their Facebook feeds, enjoying the #tenyearchallenge. (Check hers out at www.facebook,com/brooksmk). Today’s mantra was inspired by the stark realization that 2006 MK would think 2019 MK was a total loser (but 2006 MK was an idiot that couldn’t see past her trauma). Ten years sound like a long time until you’re looking backward instead of committing forward, and Coach MK wants you to be gentle as well as honest when you see where ten years has taken you. **she is also massively dehydrated and may make less sense than usual**
Coach MK addresses a 20-year old listener going through an unexpected breakup. Today’s mantra is more like a prayer, a hope that this bumpy road we travel on is as blessed as we’ve been promised by the All Mighty Rascal Flatts. If Coach MK can get through an entire episode without cursing, ANYTHING IS POSSIBLE!!!!!!!!!!
Coach MK tells you a fun story about her struggle to remember the Japanese word for ‘map’, and challenges you to see if maybe you are making any totally unavoidable mistakes in your own life right now.
Discovering the concept of Tsundoku has unlocked many of Coach MK’s memories of her 4 years in Tokyo. Today, she talks about the distance between Honne (what a person believes) and tatamae (what a person does and says due to societal demands) and challenges everyone (especially women) listening to look for the same patterns in their own behavior.
With no end to the shutdown in sight, Coach MK has another idea for all of her furloughed friends and clients. There is gold in this situation. Let’s find it. When you do, post a photo and tag @coachmkfleming or @morningmantrapod on Instagram or @coachedandloved on Facebook.
The government shutdown is impacting a LOT of Coach MK’s friends and clients. You’re going to learn another cool Japanese word for this situation as well as a rhyme you can use to greet absolutely EVERYONE between now and the date you receive your backpay.
Coach MK had a secret shame until she discovered her shame was actually a revered character trait in Japan. ***Head over to www.facebook.com/coachedandloved and rsvp for her special tsundoku #hopepunk book club event next Sunday!
As the first week of 2019 draws to a close, Coach MK reminds us that better is fine and good enough is actually fantastic. Today’s mantra, applied to 99.9% of the things in your life, will free you up to chase excellence in the sliver that remains.
Coach MK wants to give you three words to get through the TOTAL DELUSION that is surrounding us all right now, whether you are wrangling kids at home on break or a spouse with a resolution list longer than your kids’ letters to Santa.
As we prepare to celebrate the second day of Romjul, several folks are stumped trying to fill out their #romjulroar forms. Coach MK advises you to reflect on 2018 and remember er times people told you that you were too X, then lean alllllll the way into that by saying TOO RIGHT! That aspect f you, they part they couldn’t handle? That’s your superpower and your name is not Harrison Bergeron.
A listener requested a mantra to get her through incessant conversations about the recent bans of, “Baby, It’s Cold Outside.” A two-time sexual assault survivor, Coach MK breaks down the controversy and reminds her that emotions are rational responses and consent is not enough.
A listener asks for a mantra to deal with grief, career inertia, and other closing doors. Coach MK reminds her to start with the question, “what do I have to work with?” And move forward from there. RECALCULATING is adulting at its finest, going with the flow until we are truly ready to disrupt it.
A listener requested a mantra to get through a really nasty divorce and all the feelings of failure she is experiencing as she struggles with her kids and her weight. Coach MK reminds her that women were happy with The Rabbit for nearly a decade before The Womanizer came along, living proof that YES better will happen, and until then you have options, which is the very definition of winning at life.
Healthy families have healthy boundaries, and you should not be afraid to create and enforce them (with the assistance of a therapist!). Coach MK advises the use of a soccer rule to enforce boundaries during extended family visits. She also advises working with a therapist before introducing new boundaries, since this can threaten the stability of a system.
The mind replays what the heart won’t delete, so the holidays provide ample opportunity for the type of auto-looping that leads to depression. Coach MK wants you to bust right out of that auto loop and create the memories you deserve with people who love you back. If you can’t find any, there’s always extra room at her table.
A former financial analyst, Coach MK knows that numbers only tell part of the story- the rest lies in the qualitative analytics that bind any data set together. She illustrates this point by sharing a game she plays with her children....and with herself, in moments when she feels ‘less-than’ or insignificant (yep, it totally happens).
What if the universe as conspiring to bring you heaps of happiness? Coach MK challenges you to try out a pronoid state today. Start with morningmantrapod and brooksmk12 on Instagram, then move over to Coach MKs personal Facebook page. Pronoia is real, and someone IS out to get you and make you really, really happy. #coachedandloved
The transition from victim to accuser is horrifying and no one really prepares you for it. Coach MK is giving one listener a mantra to get her through the final stage of that transition: testifying in court.
Most people set SUPER high expectations for all things, and any deviation from the best case scenario renders the whole venture a total failure. Coach MK encourages you to flip that logic around and look for the YAY!...after letting out a velociraptor roar or two, natch.
When a nuclear reaction is no longer controllable, its coefficient of radiation, or Alpha T, is positive. This holiday season, Coach MK has a message for her clients assisting victims of domestic violence...and any victim she may not yet be aware of who may be listening.
A listener asked for a mantra to help her focus on tasks she doesn’t want to perform. Coach MK reminds her that she adults like a BOSS then points to the infinite wisdom of Peyton Manning and the Denver Broncos.
The definition of anxiety can be reductive, assuming a person is dwelling on small problems, making mountains out of molehills. What do you do when your problems are big, and the resulting anxiety can’t be smoothed away with “perspective”?
We extend empathy and compassion to everyone around us, but rarely to ourselves. Instead of normalizing or excusing someone else’s butt headed behavior today, let’s try some self-empathy...or a new lipstick technique. Need a mantra? Facing a frustrating situation? Email email@example.com and tell me about it! Would love to make a mantra for you!
Most of us have been conditioned against burning bridges; Coach MK offers you a different perspective. ***if you have mantra ideas or requests or want totally unprofessional help navigating a situation with a subversive chant, send details to firstname.lastname@example.org***
Drawing on the wisdom of T Bone Burnett and Justin Bobby, Coach MK reminds you that honesty is the best policy when dealing with a toxic person. They can’t handle the truth!! Recognize their game and refuse to play- there are no winners in the prisoner’s dilemma.
Sad and nostalgic that my final training plan is for sale at www.trainlikeamother.club , I decided to stick my face in my happy place- Abby Wambauch’s Brain. I came out wondering what certainty really is. Spoiler alert: it’s less a loud, noticeable “YASSSSSS!” and more like relaxation. Absence of YASSSS is not presence of doubt, that’s what certainty can look like.
Thanksgiving often becomes a performative should-do gratitude THROWDOWN that can leave us feeling empty. If you feel a little numb today, Coach MK wants you to have the mantra that helped her feel again.
Whether you are spending the holidays alone and REALLY don’t want to talk about it, or are surrounded by relatives whether you like it or not, you may find solace in today’s mantra (Or at least a creative idea to scare your drunk Uncle away).
Flaws make us awesome- they enhance us. They make us real. Don’t let anyone at your next family gathering reduce you to the wrong side of a “less-than” equation by pointing out a part of you they perceive as a flaw.
As the slide through the holidays begins, we are going to draw on an ancient greeting to remind ourselves of the humanity of everyone around us...even when we are reasonably certain we are dealing with soul-less demons.
As the California fires rage on, many affected folks are focusing on everyday worries like their upcoming race. And that is ok, your coach is HERE for you. Everything else may overwhelm, but when it comes to your running, your fitness and your sanity- remember I got you. Make good choices. Be virtuous, be patient, and we will make it all right as soon as we can. If you want to help affected folks, this article lists terrific organizations to fund: https://www.nytimes.com/2018/11/11/reader-center/california-fires-how-to-help.html
Drawing inspiration from the fires raging in California (prayers for everyone affected), Coach MK reminds us of the sage words of The Hills’ Justin Bobby, that “truth and time tell all” and prepares you for that moment when you realize that person you thought was so great is, in fact, toxic.
When you set a boundary to protect yourself from a toxic person, it can be scary. You may doubt yourself- don’t. Limiting their ability to contact you may be the only way to preserve your sanity, because it’s hard to find a priest willing to perform an ACTUAL exorcism.
Most of us have been taught to disregard our intuition, especially those of us with hormones, emotions, and vajayjays. I am here to remind you that hormones, emotions and vajayjays do not cripple brain function categorically and continually. Your gut is GREAT, just like your mind. Don’t let anyone tell you otherwise.
Toxic people suck, which can make Mondays TERRIBLE. Unless you can find a way to make those interactions FUN. For you. It takes two to tango, and if you MUST tango at work with a toxic person, take the lead with todays’s mantra.
This time of year, the slide towards Christmas, is supposed to be bright and shiny...but BOY it is stressful. As we slide towards the New Year, find a buddy to shine with, including your buddy in the mirror.
The freedom to say no in a gentle manner AND be heard, isn’t a privilege afforded everyone. Today, I tie a charm school lesson (yes, I went!!!) to my Japanese lessons to help you recognize moments you are not, in fact, free.
Having needs doesn’t make you needy, and EVERYONE needs to know they are loved. It’s a bedrock of our psyche, our sense of security. Return to this podcast anytime you don’t feel secure, because you are LOVED. Deeply, fiercely, ferociously loved. This love ain’t going NOWHERE.
New York Marathon Special Edition!!! My three year old think she can fly, and is determined to prove it. If you are racing this weekend, toe the start line with the confidence of a three year old. You GOT this.
The most damaging type of emotional abuse is called invalidation, and we do it to each other all the time. It is common, but not at all normal. You aren’t crazy, but invalidation can make you feel crazy.
What is failure? Is it really the opposite of winning? Can we have more than one winner? How many things have you avoided in order to avoid failure? Is failure really the worst thing? Coach MK wonders if high expectations really lead to better outcomes and wonders if everyone should make room for a little failure each day.
In elementary school civics, I learned that the most powerful action a sitting President has in his/her disposal, the one the Founders intended as a check and balance against the other branches of government, THE most powerful thing s/he can do...is the veto. The power to say no. You have that same power in your own life, which means You have more power than you think you do. Let’s explore that power today.