Endurance Warrior: Mandy Midgett


In Episode 16 we introduce Mandy Midgett. Mandy is a retired Air Force service member, triathlete, and interim Executive Director of United States Military Endurance Sports non-profit organization. Mandy was a dancer from the young age of 3, and turned down a full scholarship to join the Air Force. Enlisted in 1990, and entered the Air Force in 1991. Mandy learned about triathlon while stationed in Panama, where she trained with co-workers with strong backgrounds in swimming, cycling, and running. A former track and field athlete, Mandy stated running was her Achilles heel, and swimming was a whole other challenge for her. In a time before internet Mandy tells of her growth in triathlon, some of her struggles and victories along the way, and the influences she’s had.

In 2013 Mandy joined the United States Military Endurance Sports group, a non-profit organization originally designed to help active duty military cyclists train for the military games. The group has since expanded to runners, triathletes, and adventure racing. Mandy describes how the group is a diverse body of all the military branches, and is both active and veteran service members of all ability levels. Being an advocate and ambassador for endurance sports, Mandy has two full time jobs. She coaches for her Fierce and focused Triathlon team, and she is the interim Executive Director for USMES. She is a true Endurance Warrior. Listen to Mandy’s inspiring story as she describes her 25+ years in triathlon, and learn about the resources she’s used and continues to use.

Mandy Midgett, Interim Executive Director of United States Military Endurance Sports

Mandy Midgett, Interim Executive Director of United States Military Endurance Sports



Mandy Midgett in aero position on her Scott Triathlon Bike.

Mandy Midgett in aero position on her Scott Triathlon Bike.

Mandy racing on the track.

Mandy racing on the track.

Podcast music by Aaron Kusterer.

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Endurance Warrior: Sallie Benson

In Episode 15 we introduce Salle Benson an endurance warrior. Originally from Ohio, Sallie found her taste for adrenaline and fitness at a young age from her father’s influence. She went into the U.S. Naval Academy after High School, and four years later was commissioned as Marine Corps Officer. Sallie’s journey of fitness from high school sports to Marine Corps physical training, conditioning hikes with packs, and martial arts eventually led her to endurance sports. She competed in her first Tough Mudder in 2013, and then went to race in Las Vegas in 2014 at the World’s Toughest Mudder. After 2014, Sallie recognized her fitness wasn’t what she thought it was, despite tough training in the military. Sallie found CrossFit in 2015, and has changed her training routines and lifting with purpose, to gain strength and endurance. She went back to race in Las Vegas in 2016 and 2017 improving each year.

Sallie is an animal lover with 2 rescue dogs and 3 rescue cats. She’s an amazing person to be around, with a will to persevere through the toughest of challenges. Her fiancee tells her during her times of focus in a workout that she’s in her dark place. She’s no stranger to mental toughness.

Listen to Sallie’s story, as she describes her journey through fitness and the process of change she enjoys. The fitness lifestyle isn’t about the end state, but as Sallie reminds us, it’s the good and bad along the way, the community, and the journey itself.

Podcast music by Aaron Kusterer.

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New U.S. Marine Corps 2nd Lt Sallie Benson

New U.S. Marine Corps 2nd Lt Sallie Benson

Marine Corps Officer, Sallie Benson about to pull the string that makes the howitzer go “boom.”

Marine Corps Officer, Sallie Benson about to pull the string that makes the howitzer go “boom.”

Completing 55 miles of World’s Toughest Mudder in 2015.

Completing 55 miles of World’s Toughest Mudder in 2015.

Las Vegas World’s Toughest Mudder

Las Vegas World’s Toughest Mudder

Sallie working on her lifts, and training with purpose.

Sallie working on her lifts, and training with purpose.

Training hard with Glen.

Training hard with Glen.

Finish Line Proposal.

Finish Line Proposal.

Endurance Warrior: Sigrid Rivera

In Episode 13 we introduce Sigrid Rivera a U.S. Marine Corps First Sergeant, and endurance warrior. Originally from Puerto Rico, Sigrid moved to West Palm Beach Florida when she was 15 years old, and enlisted in the Marine Corps immediately after high school. Her career includes working on all types of aircrafts as an aviation electronics technician. She has served as a Marine Security Guard in Embassies around the world. She was a Marine Corps Drill Instructor and Senior Drill Instructor at Parris Island, and is certified as a martial arts instructor, martial arts instructor trainer, and Force Fitness Instructor. She is one of 15 Marines across the globe that holds the rank of 4th degree Black Belt Instructor Trainer, and is the only female in the Marine Corps to have achieved that status. She is definitely a force to be reckoned with. She now serves as First Sergeant in Baton Rouge for a reserve unit.

Listen to her story, and hear her move from natural athlete, to courses and training that truly tested her. She shares her resources and struggles, and what it takes to keep moving forward. Sigrid embodies the endurance warrior spirit, and is not just a Leader of Marines, but natural leader to all around her.

Podcast music by Aaron Kusterer.

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Martial Arts Training

Martial Arts Training

Running the Marine Corps Marathon.

Running the Marine Corps Marathon.

Disney World Marathon Weekend

Disney World Marathon Weekend

Epic weekend of racing the Dopey Challenge.

Epic weekend of racing the Dopey Challenge.

Endurance Warrior: Christina Schrenkengaust RD, CSSD

Endurance Warrior: Christina Schrenkengaust RD, CSSD

In Episode 4 we introduce Christina Schrenkengaust a U.S. Navy sports dietitian, and endurance warrior. Originally from St. Louis, Missouri, Christina found her way into the Navy as a dietitian through Air Force Reserve Officer Training (ROTC) at St. Louis University. Looking for a big challenge while in college, Christina ran her first marathon and found her love for endurance sports. After several years of racing, and big career moves she began triathlon in 2012 while stationed in Sicily, Italy. 

Building a Performance Meal Plan

Show Notes:

If you've ever tried the daunting task of creating a meal plan for an entire week, you know the pain involved. In this episode Ken Roberts, MA, NDTR, CPT and his co-host, Jess Moura, MS, RD, CSSD build on the concepts of Performance Plates, by explaining how to build a week of meals based on the types and intensity of your training. 

One might ask, what is a light training session, what’s a moderate training session, and what is a heavy or hard training session. If you’re doing endurance training, swimming, cycling, running, triathlon, etc. than follow this guideline for labeling the intensity of your workouts:

Screen Shot 2019-02-18 at 5.04.34 PM.png


If your training session is resistance training, such as body weight exercises, lifting weights, or working power based movements then we would classify the workouts as strength and power, and then define the intensity of Light, Moderate, and Heavy or hard training as such:


Screen Shot 2019-02-18 at 5.06.31 PM.png

In the example below we color code the Hard training session and Hard Athlete Plate to be Orange, Moderate with Yellow, and easy with Green. One might also have a Hard Athlete’s Performance Plate on the Sunday prior to Monday morning’s hard strength session.

Our template below reflects a potentially multisport athlete in the off-season, but it could be adapted for any athlete of any sport. The concept is understanding what requires the various composition of your meals based on the timing of your workouts, and their duration and intensity.

Meal Plan Template

Meal Plan Template

Podcast music by Aaron Kusterer.

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Building a Performance Plate

Sports Dietitian, Jess Moura, MS, RD, CSSD and host, Ken Roberts discuss how athletes can build a performance plate to fuel their workouts, and support their nutritional needs throughout the day. The performance plate teaches athletes how to eat healthy all year long for health and performance.

Show Notes:

Understand the 5 components of a Performance Plate as it pertains to wholesome food that are energy-packed and include whole-grain or energy-enhancing foods, lean protein, fruits and vegetables, healthy sources of fats, and fluids or hydration promoting beverages.

A lighter training day, or off-season training day uses 1/2 of a plate of meal with fruits and vegetables, and 1/4 of the plate or meal to be whole grains and a 1/4 of the plate or meal to be lean proteins. This is ideal plate for lower volume training in the off-season, and when an athlete may be trying to lose weight.

During the pre-season and in-season the athlete’s volume will be higher, or they may experience some hard training days. Take a look at the differences between a hard training day and light training day, and how the composition and quantity of your performance plate changes based on your performance needs.

This page from Building a Performance Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.

This page from Building a Performance Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.

This Athlete’s Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.

This Athlete’s Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.

This Athlete’s Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.

This Athlete’s Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.

This Athlete’s Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.

This Athlete’s Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.

This Athlete’s Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.

This Athlete’s Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.



Podcast music by Aaron Kusterer.

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Episode 9: Doing M.O.R.E. with Dinner

Melissa Joy Dobbins, MS, RDN, CDE, is an experienced and highly educated Registered Dietitian with over 15 years of media experience. She is the host of the SoundBites RD, and is known as The Guilt-Free RD. In this episode, Melissa shares with listeners her concept of "Do M.O.R.E. with Dinner, and how we can enjoy our food with health in mind. 

If you enjoy this podcast I encourage you to listen to Melissa Joy Dobbins at The SoundBitesRD, or view her on Facebook.

Show Notes:

Concepts for meal planning:

-Think ahead

-Setting up an environment to support you

-Take time to view week to week

See Melissa’s BLOG and downloadable kits:

Do M.O.R.E. with Dinner Blog Post#1.

Do M.O.R.E. with Dinner Blog Post#2 and Downloadable Kit.

Daily Meal Planning Tips.

Podcast music by Aaron Kusterer.

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Episode 7: Vision and Focus to Motivate You

Episode 7: Vision and Focus to Motivate You

Originally from East St. Louis, Morgon joined the Marine Corps in 1998. In 2011, Morgon deployed to Afghanistan and found his purpose. He was determined to show the world there are options, and to teach people to believe in themselves. Listen to Morgon's story as he describes the journey that led to Latitude Pure Coaching, and the hundreds of people he's positively influenced over the years.

Episode 6: Finding Purpose in Serving Others

Episode 6: Finding Purpose in Serving Others

Sometimes, who we thought we were, great though it was requires a catalyst to prepare us for something much greater. Ken spent 21 years in the Marine Corps in some of the most prestigious leadership positions. He worked hard, provided a great example for others, and his family to then have it all end. Listen to Ken’s story on how a single moment in time pushed him into the humble and amazing man he is today as part of the Fellowship of Christian Athletes in North Carolina.

Episode 5: Type 2 Diabetes and the road to World's Toughest Mudder

Show Notes:

Edward is a U.S. Marine Corps veteran of the Gulf War. After separating from military service in 1992, Edward describes he had a 15 year lazy period. In 2004-2005 he was told he had high blood pressure, high triglycerides, and high cholesterol. By 2007, Edward was diagnosed with Type 2 diabetes. Edward describes the moments that led to him needing to take care of himself. 

He found Tough Mudder in October of 2014, and has been hooked since. Listen to his story leading up to multiple Tough Mudders, half marathons, and the lifestyle changes that brought him to competing in the World's Toughest Mudder; a 24-hour non-stop obstacle course race.

Podcast music by Aaron Kusterer.

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Episode 4: Diabetes and Sports

Show Notes:

Interview with US Army veteran Sean Walsh. Sean talks about his time in the military, challenges he faced when diagnosed with diabetes, and his work and life as a triathlete. Listen in to hear Sean's story.

 

Team Novo Nordisk

http://teamnovonordisk.com

Podcast music by Aaron Kusterer.

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Episode 3: Work Life Balance

Show Notes:

Interview with Army veteran, Alexandra Michael. Alex is currently pursuing her PhD in nursing. She’s an Army spouse, mother of two, and an endurance athlete who is a part of US Military Endurance Sports (USMES) and Wear Blue: Run to Remember. Listen in and hear her story on how she balanced career, education, parenthood, and athletics.  

 

Wear Blue: Run to Remember

http://www.wearblueruntoremember.org

Podcast music by Aaron Kusterer.

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Episode 2: Finding Your Community

Interview with Marine Corps veteran, Tom Hamilton. Tom spent 22 years in the Marine Corps, which consisted of many years in the infantry, time as Drill Instructor, and First Sergeant. His story is similar to so many others, and yet cannot be told enough. Tom was a war fighter and martial artist, but also fought many demons mentally.

Episode 1: Mental Grit

Interview with Marine Corps veteran Darth Vader.

Show Notes:

Interview with Marine Corps Veteran, Darth Vader. Darth had been active in the Marine Corps and since separating in 1995. An injury after separation cost him 22 surgeries over the years until he finally decided to have his leg amputated. Over the years he’s completed 92 Tough Mudders: 70 with two Legs, and 22 with one leg as an adaptive athlete. He completed 93 Half Marathons: 83 with two legs and 10 with one leg. He’s completed multiple triathlons with and without both legs. Completing one within 5 weeks after his amputation. A man of true character, self-awareness, drive, and the mental grit to continue to push himself. Hear his story from transition to his coming year shattering records.

Podcast music by Aaron Kusterer.

Please subscribe and leave us a Review on iTunes, and Spotify.