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Welcome to this month's special series where we’re gearing up for success in the new year! Join me each week as I interview a lineup of remarkable experts, including a registered dietitian, strength coach, sports performance hypnotherapist, and today’s guest, behavior change coach Kaylin Goepper.

Together, we'll explore essential topics like how to establish new habits even when time is tight, overcoming setbacks on your journey to achieving your New Year's goals, and breaking those pesky bad habits that hinder your progress.

Some key insights we discuss:

-Asking for help and support around your goals is a SKILL

-Enacting family meetings to set yourself up for success

-Creating incremental goals & letting go of perfectionism which is HOLDING YOU BACK

-Using an image of your FUTURE SELF to drive you, &

-Prepping for tomorrow with small actions that make big changes rooted in believing WHEN you will do something, not IF.

Tune in for actionable insights, heartfelt discussions, and the motivation you need to kickstart your New Year's resolutions!

MORE ABOUT KAYLIN GOEPPER:

Kaylin is a strength coach who specializes in behavior change. She exclusively works with moms looking to start an exercise program, gain strength, run, or improve their nutrition. She lives near Cincinnati, Ohio with her 2 kids, husband, and 2 dogs. In her spare time, Kaylin enjoys running, adventure racing, mountain biking, climbing, and being outside with her family. Connect with her at @kaylin.goepper on Instagram.

THANK YOU TO THIS EPISODE’S SPONSORS:

TravelRunner.com is a new website dedicated to enabling runners to find the best hotels for them. The website features hotel reviews by runners and athletes making sure that what is important is reviewed. Get a 5% discount on your first booking with code MRUN5 at TravelRunner.com.

Previnex offers the highest quality supplements that can help runners feel and perform better. I have been a long-time Previnex customer and credit Previnex supplements to feeling healthier than ever. Save 15% off your first purchase with code MOTHERRUNNER at Previnex.com.

Whitney Heins is a mom of 2, a lifelong runner, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. When training for her first marathon as a mom, she found a dearth of information related to running and motherhood. She also felt extremely isolated as a new mom. As a former TV journalist and a freelance writer she decided to use her skills to fill the void with an online resource and community, called The Mother Runners. Whitney also recognized a need for run coaches who understood the demands of motherhood, so she also became a running coach—unearthing a passion for helping moms reap the rewards and empowerment of running. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. She lives in Knoxville, TN with her husband, two kids, and three dogs.

• www.themotherrunners.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• whitney@themotherrunners.com

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I hope you are having a wonderful holiday season. In honor of the holidays, we are doing this week's episode a little bit differently (hence the special Friday air date)…I have on the show Lindsey Hein, host of the ever popular running podcast I’ll Have Another. And I’m on Lindsey’s show—in a rare dual episode—because we thought it would fun to just come on and chat.

This episode is entirely unscripted. Some topics we end up chatting about:

-the challenge of adding big goals but not letting it subtract from our mom role

-current social media trends that irk us

-our hopes and dreams for 2026, and

-how love means being inconvenienced for other people.

The last one hits hard as I talked about our 16-year-old pup Riley, and the time it takes to care for her, and then Riley left us a few days later.

We hope our conversation keeps you company and entertained. Please enjoy my conversation with Lindsey Hein and thanks for being here!

THANK YOU TO THIS EPISODE’S SPONSORS:

TravelRunner.com is a new website dedicated to enabling runners to find the best hotels for them. The website features hotel reviews by runners and athletes making sure that what is important is reviewed. Get a 5% discount on your first booking with code MRUN5 at TravelRunner.com.

Previnex offers the highest quality supplements that can help runners feel and perform better. I have been a long-time Previnex customer and credit Previnex supplements to feeling healthier than ever. Save 15% off your first purchase with code MOTHERRUNNER at Previnex.com.

AmazFit offers wearable tech including GPS watches with all the biometrics a runner could possibly want for about half the price of other brands. And the battery lasts 3 weeks! Save 10% on the GPS watches at the link.

Thanks for being here! And if you like this episode, please share with a friend.

Whitney Heins is a mom of 2, a lifelong runner, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. When training for her first marathon as a mom, she found a dearth of information related to running and motherhood. She also felt extremely isolated as a new mom. As a former TV journalist and a freelance writer she decided to use her skills to fill the void with an online resource and community, called The Mother Runners. Whitney also recognized a need for run coaches who understood the demands of motherhood, so she also became a running coach—unearthing a passion for helping moms reap the rewards and empowerment of running. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. She lives in Knoxville, TN with her husband, two kids, and three dogs.

• www.themotherrunners.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• whitney@themotherrunners.com

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I don't know about you, but I think making friends as a mom can be hard--especially due to lack of time, energy, and guilt (much like it is with running!). But today we learn how being intentional about prioritizing and investing in your friendships with other moms is so worth it!! Like with running, that time spent makes you happier, healthier, and a better mom.

Today’s episode unpacks the beautiful friendship of Rachel Phillips and Ashlie Ithurburn:

• Ashlie recently ran the Fastest Known Time (FKT) for the 351-mile Pinhoti Trail stretching from Alabama to Georgia.
• Rachel, not a runner, was Ashlie’s ultimate hype girl—helping her prep for the race, making 10-hour long thoughtful playlists, and reaching out to me to interview her.

The two share how they’ve prioritized growing their bond, which also includes a fun birthday club with other moms, and delve into importance of strong mom friendships.

We also discuss Ashlie’s training for the FKT as a working mom and what the experience was like.

Other topics we cover:

-the importance of "having experiences" together to foster friendships

-what ultra-marathon training looks like as a mom, and going after super huge goals

-the power of community & making sure everyone feels empowered in friendships

-how true friendships should never be about keeping score,

& so much more.

THANK YOU TO THIS EPISODE’S SPONSOR:

Amazfit offers high-quality wearable tech for half the price! I love the Balance 2 watch. Save 10% on the GPS watches.

MORE ABOUT ASHLIE ITHURBURN:

Ashlie is born & raised in CA (one of 7 children) and married to her high school sweetheart She moved to Birmingham in 2018 & met her best friends there. She works as an exercise interventionist for studies with people with MS or Parkinson's Disease, encouraging them to get and stay active to help manage symptoms and slow progression of their disease. She’s mom to Finn, almost 9. IG: @ashlieithurburn

MORE ABOUT RACHEL PHILLIPS:

A native Texan, Rachel has proudly called Birmingham home for the past 12 years. She and her husband Blake have three energetic kids: Hannah (9), Luke (7), and Mae (4). As the communications manager at i3 Academy, Rachel thrives on connecting with others and advocating for effective schools. She’s the ultimate hype girl, passionately supporting her friends and family in all their endeavors. When she's not chasing kids, you can catch her planning a themed party, enjoying a Pilates class, or danci

Whitney Heins is a mom of 2, a lifelong runner, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. When training for her first marathon as a mom, she found a dearth of information related to running and motherhood. She also felt extremely isolated as a new mom. As a former TV journalist and a freelance writer she decided to use her skills to fill the void with an online resource and community, called The Mother Runners. Whitney also recognized a need for run coaches who understood the demands of motherhood, so she also became a running coach—unearthing a passion for helping moms reap the rewards and empowerment of running. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. She lives in Knoxville, TN with her husband, two kids, and three dogs.

• www.themotherrunners.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• whitney@themotherrunners.com