In this episode of 3, 2, 1, Go the Podcast, hosts John Pelkey and Carissa Galloway delve into an inspiring discussion with professional triathlete Cody Beals. A four-time full distance Ironman champion and eight-time Ironman 70.3 champion, Cody opens up about his career, the evolution of the sport, and his radically transparent approach. The conversation covers the importance of mental health, representation in sports, managing relative energy deficiency, and balancing life and training. They also discuss personal routines, pre-race rituals, and valuable advice for aspiring athletes. John and Carissa keep things engaging with humorous exchanges about their own training experiences and pet stories, making this episode a blend of motivation, insight, and personal anecdotes.

00:00 Introduction to the Podcast
00:21 Mind Over Miles with Cody Beals
01:50 Training Challenges in the Heat
03:26 Running Adventures and Anecdotes
17:34 Cody Beals' Triathlon Journey
18:50 Evolution of Triathlon
23:03 Representation and Inclusivity in Sports
27:33 Mental Health and Endurance Sports
34:38 Struggling with Downtime and Overtraining
35:37 Balancing Stress and Recovery
36:46 Post-Race Recovery Strategies
38:36 The Impact of the Ironman Pro Series
40:27 Defining Success in Professional Triathlon
41:50 Nutrition Strategies for Training and Racing
44:14 Body Image and Nutrition in Sports
48:25 Race Day Mindset and Rituals
50:28 Rapid Fire Questions and Final Thoughts
54:40 Understanding Relative Energy Deficiency in Sport (RED-S)
01:00:22 Multivitamins: Are They Worth It?

Jenny Simpson from Mile to Marathon

This special episode of the 3, 2, 1 Go is live from Lake Tahoe with special guest hosts Chris Twiggs and Westin Galloway, and Olympian Jenny Simpson joins them. With John on a Disney cruise, Westin and Chris delve into Jenny's illustrious running career, from facing early challenges to making the Olympic team, and her transition from track to marathons. The episode highlights Jenny's participation in the intense 7 marathons on 7 continents in 7 days challenge, her ongoing journey across all 50 states in a camper van to connect with runners, and her new role as a coach for Galloway. Rich with anecdotes, motivational insights, and a profound sense of community, this episode celebrates milestones, resilience, and the shared love for running.

00:00 Introduction to the Podcast
00:16 Special Guest Hosts and Exciting Updates
01:48 Training and Coping with Heat
02:44 Altitude Adaptation and Placebo Effect
04:52 Introducing New Galloway Coaches
09:25 Jenny Simpson's Running Journey
12:58 Olympic Dreams and Steeplechase
17:46 Historic 1500m Bronze Medal Race
32:17 Faith Kipyegon's Sub-4 Mile Attempt
35:39 Training Philosophy and Mindset
41:56 The Importance of Celebrating Achievements
43:57 Balancing Competitiveness with Grace
47:36 Reflecting on a Pivotal Race
51:45 Transitioning to Marathon Running
54:57 The 7 Marathons in 7 Days Challenge
01:05:48 The Run USA Tour
01:15:36 Advice for New Runners
01:18:55 Q&A and Closing Remarks

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In this episode of the '3, 2, 1, Go' podcast, hosted by John Pelkey and Carissa Galloway, the focus is on the critical role of sports nutrition for distance runners preparing for summer runs. Joined by Jamie Lee McIntyre, a registered dietitian and sports nutrition expert, the hosts delve into essential hydration and nutrition strategies. With humorous anecdotes from a rain-soaked Pier Run event and John's upcoming half-marathon training, listeners get a blend of valuable tips and engaging storytelling. Additionally, the show teases the upcoming masterclass and offers special promotions.

00:00 Introduction and Podcast Overview
00:21 Importance of Sports Nutrition
00:47 Listener Questions and Case Studies
01:05 Birthday and Personal Stories
03:22 Pier Run Event Recap
15:51 Cruise Vacation Highlights
25:10 Interview with Jamie Lee McIntyre
31:54 Avoiding Common Running Mistakes
32:45 Electrolyte Replenishment Strategies
36:49 Post-Race Nutrition and Recovery
41:19 Run Like Magic: Disney Race Tips
45:32 Customized Training with Galloway
49:08 Nutrition Advice for Older Runners
01:04:51 Masterclass and Final Tips

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Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!

Become a 321 Go! Supporter. Help us continue to create! HERE

New Apparel!! Wear your support for 321 Go!

Join Chris Twiggs in Galloway Customized Training 25% off!

Follow us! @321GoPodcast @carissa_gway @pelkman19

Email us 321GoPodcast@gmail.com

Order Carissa's New Book - Run Walk Eat

Join hosts John Pelkey and Carissa Galloway as they relive the exhilarating journey of Paralympian Brian Siemann. Following a series of close calls and near misses in London, Rio, and Tokyo, Brian finally stands on the podium at the 2024 Paris Paralympic Games, earning bronze medals in both the 400 and 800 meters. Brian shares the emotional moments on and off the track, from meticulous preparation and intense nerves to the fulfilling celebration with family and friends. The episode also delves into training specifics, strategies for different race lengths, and the importance of a consistent routine. Additionally, Carissa discusses the effectiveness of various supplements for athletes, and the hosts explore the idea of creating a bracket challenge for the best running songs. This is a not-to-be-missed episode filled with inspiration, insights, and a bit of light-hearted banter.

00:00 Welcome to 3, 2, 1...Go!
00:31 Introducing Paralympian Brian Siemann
02:13 John's Race Day Preparations
03:37 Running Events and Community Engagement
08:32 Carissa's Kids' Birthday Adventures
19:26 Start of the interview- Brian Siemann's Athletic Journey
29:16 Facing Disqualification and Early Setbacks
30:06 Near Misses and Heartbreak in Rio
31:13 Tokyo Games Amidst a Pandemic
32:16 Breaking the Fourth Place Curse
34:31 Routine and Preparation for Paris
37:19 The Day of the 400 Meter Final
47:38 Achieving the Podium Moment
54:40 Nervousness Before the 800 Meter Race
01:03:45 Reflecting on Winning a Paralympic Medal
01:04:27 The Value Beyond Medals
01:07:52 Switching to Controversial Questions
01:07:56 Comparing Olympic Experiences
01:11:27 The Meme of the Fall
01:14:30 Advice for Competing with Adaptive Athletes
01:17:44 Future Plans and Final Thoughts
01:21:50 Healthier U: Supplements and Nutrition
01:28:49 Mail Call and Running Playlist Ideas

Conquering Challenges One Step at a Time: Missy's Journey
In this episode of '3, 2, 1, Go', hosts John Pelkey and Carissa Galloway talk to Missy Huffman, an everyday warrior who has triumphed over numerous endurance events and now battles Parkinson's disease one mile at a time. They delve into Missy's experiences with the 29029 endurance challenge, her journey with Parkinson's, and her unwavering motivation to keep pushing her limits. Alongside inspiring stories, the episode also covers tips on proper fueling for long runs, a brief discussion on new adventures and personal anecdotes, and a final note on the importance of pushing through obstacles with support and determination.

00:00 Introduction and Podcast Overview
00:18 Inspiring Story of an Everyday Warrior
01:24 Breaking News: New Family Member
04:15 Universal Studios Adventure
08:54 Jeff Galloway's Final Marathon
12:21 Interview with Missy: A Parkinson's Warrior
25:27 Adapting Training to Daily Life
27:34 The Importance of Recovery
29:25 Training for the Everesting Challenge
33:47 Managing Time and Expectations
45:57 Support Systems and Community
53:45 Fueling for Long Runs

Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!

Become a 321 Go! Supporter. Help us continue to create! HERE

New Apparel!! Wear your support for 321 Go!

Join Chris Twiggs in Galloway Customized Training 25% off!

Follow us! @321GoPodcast @carissa_gway @pelkman19

Email us 321GoPodcast@gmail.com

Order Carissa's New Book - Run Walk Eat

In this episode of the '3, 2, 1, Go' podcast, hosts John Pelkey and Carissa Galloway chat with distance running icon Dot McMahan, who recently competed in the 2025 Boston Marathon and the 2025 Houston Marathon. McMahan shares insights from her illustrious career, including her participation in five US Olympic trials and strategies for maintaining performance as she ages. The episode also dives into race experiences, training regimens, the importance of nutrition, and the evolving landscape of recovery techniques. Additionally, John provides updates on his personal training and shares anecdotes about his 100-year-old uncle, the oldest member of the Pelky Running Club. Listeners get a mix of personal stories, expert tips, and motivational content to keep pushing towards their own fitness goals.

00:00 Introduction and Welcome
00:17 Guest Introduction: Dot McMahon
01:53 Catching Up: Personal Updates
02:21 Race Experience: The Indie Mini Marathon
06:22 Travel Woes and Vague Announcements
09:54 TV Show Discussion: The Pit on Max
16:36 Interview with Dot McMahon
31:13 Trusting Yourself with Age
33:14 Mental Tactics in Racing
34:59 Recovery and Rehabilitation
40:17 Postpartum Running Advice
41:57 Navigating Hormonal Changes
44:06 Mentors and Coaching Philosophy
46:56 Reflecting on Houston and Boston Races
50:45 Future Goals and Training Strategies
54:11 Gratitude and Inspiration in Running
01:00:43 Protein Bioavailability and Nutrition Tips

Run Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/

Discover how proper nutrition and hydration can unlock your running potential and make every race magical.

Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!

Become a 321 Go! Supporter. Help us continue to create! HERE

New Apparel!! Wear your support for 321 Go!

Join Chris Twiggs in Galloway Customized Training 25% off!

Follow us! @321GoPodcast @carissa_gway @pelkman19

Email us 321GoPodcast@gmail.com

Order Carissa's New Book - Run Walk Eat

Balancing Triathlon and Medical School: An Inspiring Interview with Pro Athlete Matthew Marquardt

In this episode of '3, 2, 1, Go,' hosts John Pelkey and Carissa Galloway interview professional triathlete and medical student Matthew Marquardt. Matthew shares his journey from collegiate swimmer at Princeton to becoming a successful triathlete, all while balancing the demands of medical school at Ohio State University. He talks about his strategies for maintaining consistency in training, the importance of having a purpose beyond oneself, and his experiences in the Ironman Pro Series. The episode also touches on his dedication to honoring cancer patients and the inspirational stories he encounters. Additional segments include discussions on weight loss challenges, favorite sports icons, and upcoming events.

00:00 Welcome to 3, 2, 1, Go!
00:17 Introducing Matthew Marquardt
01:22 Healthier You and Listener Questions
02:15 Summer in Central Florida
03:28 Upcoming Races and Events
04:58 Miami Adventures and Auditions
07:32 Streaming Recommendations
09:45 Mission Impossible and More
12:49 Interview with Matthew Marquardt
32:44 Understanding Your Body and Avoiding Injury
33:26 Dedication to a Friend: A Race in Texas
35:37 Highlights of a Pro Career
37:20 The Reality of Drug Testing in Sports
40:02 Balancing Medical School and Triathlon Training
43:50 Advice for Weekend Warriors
46:22 Motivation and Overcoming Challenges
49:04 Inspiring Stories from Races
50:41 Following the Journey: Social Media and Future Goals
51:47 Healthy Lifestyle Pep Talk
55:53 Sports Icons and Inspirations

Run Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/

Discover how proper nutrition and hydration can unlock your running potential and make every race magical.

Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!

Become a 321 Go! Supporter. Help us continue to create! HERE

New Apparel!! Wear your support for 321 Go!

Join Chris Twiggs in Galloway Customized Training 25% off!

Follow us! @321GoPodcast @carissa_gway @pelkman19

Email us 321GoPodcast@gmail.com

Order Carissa's New Book - Run Walk Eat

Hosts John Pelkey and Carissa Galloway introduce Erin Azar, also known as Mrs. Space Cadet. The discussion touches on Erin's viral presence and her relatable, humorous approach to running. Erin talks about her journey as a runner, overcoming self-doubt, and how running has changed her life, both mentally and physically. The show also covers Erin's experiences in the New York City Marathon, her role as the official hype woman for USA Track and Field, and her approach to content creation amidst the struggles of daily life. Additionally, the episode dives into topics like the Blue Zone diet, dealing with pace-induced anxiety, and includes listener questions about race preparation and the experience of running long distances. The conversation is a mix of inspirational insights, running tips, and entertaining anecdotes, making it a must-listen for both new and seasoned runners.

00:00 Welcome to the Show
00:39 Highlighting Erin Azar: Mrs. Space Cadet
01:54 Current Events and Pop Culture
02:37 John's Bright Shirt and Yard Work
04:04 Carissa's Adorable Cat
08:10 Summer Travel Plans
16:02 Broadway Show and Lady Gaga
26:09 Discussing Celebrities and TV Shows
27:18 Critique of Formulaic Shows
27:43 New Show Recommendations
28:28 Sponsor Shoutout: Pillar Performance Health
30:20 Interview with Erin Azar Begins
31:09 Erin's Running Journey and Struggles
32:40 Wikipedia and Identity
39:12 Running and Mental Health
47:51 Representation in Running Brands
51:54 New York City Marathon Experience
57:20 Role as USA Track & Field Hype Woman
01:00:19 Discussing the NFL Experience
01:01:06 Commercial with Juju Smith Schuster
01:03:47 Impact of Social Media on Kids
01:07:07 Running and Social Media Challenges
01:13:40 Overcoming Self-Doubt in Training
01:15:27 Rapid Fire Questions
01:23:33 Blue Zone Diet and Healthy Eating

Run Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/

Discover how proper nutrition and hydration can unlock your running potential and make every race magical.

Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet. Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!

Become a 321 Go! Supporter. Help us continue to create! HERE

New Apparel!! Wear your support for 321 Go!

Join Chris Twiggs in Galloway Customized Training 25% off!

Follow us! @321GoPodcast @carissa_gway @pelkman19

Email us 321GoPodcast@gmail.com

Order Carissa's New Book - Run Walk Eat