In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Tracy Kasper, founder of One Small Step Walks. Tracy shares her personal health journey, including her experiences with an autoimmune disease and the dietary changes that helped her regain control of her health. The conversation explores the importance of community in movement, the benefits of walking, and how to create a supportive environment for those looking to improve their health. Tracy emphasizes the significance of consistency over perfection and offers practical tips for starting a walking routine.

About Traci

Traci is the founder of One Small Step Walks, a community-driven movement helping women take small, intentional steps toward growth, resilience, and momentum. Through lived experience navigating health challenges and major life disruptions, she teaches the power of habits, mindset, and community in creating lasting change.

Instagram: https://www.instagram.com/onesmallstepwalks?igsh=NTc4MTIwNjQ2YQ%3D%3D&utm_source=qr

Dana’s Links:

⁠⁠https://www.painfreeathletepodcast.com⁠⁠

⁠⁠10 Day Journaling Journey⁠⁠

Podcast Disclaimer:

The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete podcast, host Dana Jones speaks with Seren Jones, co-founder of the Black Swimming Association (BSA). They discuss the importance of water safety, the differences between swimming and water safety education, and the challenges faced by Black and minority communities in accessing swimming resources. Seren shares insights on the demographics most at risk for drowning, the psychological barriers to learning how to swim, and the cultural myths surrounding swimming in the Black community. The conversation emphasizes the need for community outreach, education, and the therapeutic aspects of learning to swim.

About Seren:

Seren Jones is a multi award-winning journalist specialising in documentaries and podcasts. She has hosted, produced and written mini series for some of the audio industry's biggest platforms including Wondery, Apple, BBC Sounds and Audible. Her original podcast series, Black and Blue: Behind the Badge, was recognised at the British Podcast Awards in the 'Best Factual' category. Seren holds BAFTA and ARIAS nominations, and has been named as one of the Radio Academy's 30 Under 30 finalists, as well as one of PodPod's Faces to Watch.
Beyond journalism, Seren is co-founder of the Black Swimming Association (BSA), an award-winning charity set up to raise awareness of water safety and drowning prevention. She has also spoken on a number of panels on issues involving news, Welsh affairs, and race, gender and equality in sport.

The BSA is a non-profit organisation, set up to diversify the world of aquatics through consultancy, advocacy, research, education and support to ensure that people of African, Caribbean and Asian heritage have equitable, safe access to vital water safety, drowning prevention and all the benefits of engaging in aquatics, from boardroom to grassroots.

The organisation works with government agencies, governing bodies, lifesaving authorities, brands, charities, sports councils, local government authorities, leisure operators, research and educational institutions to promote diversity and inclusion in aquatics for all communities.

Seren’s Links:

https://thebsa.co.uk/

https://www.serentljones.com/

https://www.instagram.com/blackswimmingassociation/

https://www.youtube.com/channel/UCHM7h-64_XchbCi_fCcT2Rg

https://www.linkedin.com/company/thebsa/

Dana’s Links:

⁠⁠https://www.painfreeathletepodcast.com⁠⁠

⁠⁠10 Day Journaling Journey⁠⁠

Podcast Disclaimer:

The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with registered dietitian Stephanie Natchik about the critical role of nutrition in athletic performance. They discuss the evolution of athlete nutrition awareness, the impact of chronic stress on nutritional needs, and the importance of protein and energy availability for athletes. Stephanie shares practical steps for balancing nutrition and recovery, optimal meal timing, and the unique fueling needs of swimmers. The conversation emphasizes the necessity of proper nutrition for enhancing performance and overall health.

About Stephanie:

Stephanie Hnatiuk is a Registered Dietitian, Certified Personal Trainer, and Certified Running Coach with over a decade of experience helping thousands of runners improve performance, optimize body composition, and move away from restrictive or dysfunctional approaches to food and exercise.

Website:

http://www.stephaniehnatiuk.com/

Fuel Run Recover Podcast:

https://open.spotify.com/show/64EncO2Vt3y9l4as6D6rxa?si=be7c6e6fadab4f9a

Dana’s Links:

⁠⁠https://www.painfreeathletepodcast.com⁠⁠

⁠⁠10 Day Journaling Journey⁠⁠

Podcast Disclaimer:

The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones interviews Dr. Brett Hill, a chiropractor and entrepreneur who specializes in posture, movement, and brain health. Dr. Hill shares his journey from a small chiropractic practice to creating an online program that helps individuals improve their posture and overall health. The conversation covers common posture faults, their impact on performance, and practical tips for improving posture. Dr. Hill emphasizes the importance of foundational posture and offers simple exercises to help listeners become more aware of their body alignment.

Dr Brett Hill:

Dr. Brett Hill, founder of YourPostureProgram.com and Xperience Life Chiropractic, is a chiropractor, entrepreneur, and speaker redefining how we think about posture, movement, and brain health. Starting from a 200-square-foot room with no patients, he built a thriving clinic and later created an online posture program that delivers the same life-changing results from anywhere in the world. Through practical, effective, and easy-to-apply strategies, Dr. Hill helps people reduce pain, improve alignment, and enhance overall well-being. His mission is to empower individuals to look, feel, and function better by addressing the root cause of many health challenges—their posture.

Brett’s Links:

https://www.xperiencechiropractic.ca/posture-balance-therapy/

www.yourpostureprogram.com

https://www.yourpostureprogram.com/videos

Dana’s Links:

⁠⁠https://www.painfreeathletepodcast.com⁠⁠ (https://www.painfreeathletepodcast.com/)

⁠⁠10 Day Journaling Journey⁠⁠ (https://form.jotform.com/232737566904162)

Podcast Disclaimer:

The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Dr. Erin Brunelle, a mind-body physical therapist and pain recovery coach. They explore the integration of emotional awareness in physical therapy, the importance of safety in healing, and how understanding emotions as bodily sensations can aid in pain recovery. Dr. Brunelle shares her journey into mind-body therapy, emphasizing the need for curiosity and a shift in perspective regarding pain and healing.

About Erin:

Erin is a Mindbody Physical Therapist and Pain Recovery Coach specializing in helping people learn how to work with their bodies to effectively address chronic pain and illness. Erin has a background in orthopedic physical therapy, yoga, and CrossFit, bringing a deep appreciation for movement and therapeutic exercise to the mindbody space. She also has a penchant for exploring the subconscious forces that shape our physical symptoms, incorporating tools such as Depth Hypnosis, Reiki, and Pain Reprocessing Therapy to support embodied and lasting change. Erin provides services virtually across the globe, and in-person in beautiful Tucson, Arizona.

Website: https://www.alchemyphysio.com/

Instagram: alchemy_physio

Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

About Jim:

James P. Owen is an 85-year-old best-selling author, documentary film producer and recovering couch potato. His book, Just Move! A New Approach to Fitness After 50, was published in 2017 by National Geographic, and was named one of the year’s top five books on healthy aging by The Wall Street Journal. Two of his documentary films, The Art of Aging Well and SuperAgers: Growing Old, Living Young, aired on PBS nationwide and can be streamed at pbs.org. His newest film, The Virtuous Circle: The Key to a Healthier, Happier Life, will be airing on PBS in early 2026. Jim was a participant in the 2024 California Senior Games, held in San Diego, entering ten fitness events in the 80-to-84 age category. He won ten gold medals – the first competitor in any age bracket to do so.

Jim’s Work:

• Recently featured in Parade Magazine for his fitness routine at 85 y.o.
• Author of Just Move! (recognized by The Wall Street Journal as a top healthy aging read)
• PBS documentary filmmaker (SuperAgers: Growing Old, Living Young and an upcoming documentary named The Virtuous Circle)

https://becomingasuperager.com/meet-jim-owen/

Dana’s Links:

⁠⁠https://www.painfreeathletepodcast.com⁠⁠

⁠⁠10 Day Journaling Journey⁠⁠

Podcast Disclaimer:

The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones interviews Philip Kupins, CEO of the Pickle Juice Company. They discuss the unique properties of pickle juice that make it effective in preventing muscle cramps, the neurological basis of cramping, and the real-life impact of the product on athletes. Philip shares stories of how pickle juice has changed lives, the science behind its efficacy, and the company's commitment to authenticity and sustainability. The conversation also covers practical advice for athletes on how to use pickle juice effectively during sports activities.

About Filip:

As CEO, Filip Keuppens leads The Pickle Juice Company, a brand whose innovative, briny beverage uses a proprietary vinegar and grain blend to block the nerve signal that triggers muscle cramps. Scientifically backed and beloved by elite athletes, Pickle Juice® delivers real, performance-driven results.His background spans sales and operations across e-commerce, club, specialty, and grocery channels, with a focus on solution-based, innovative products. Storytelling is central to his approach; previously, he served as Director of Sales at 20th Century Fox and Key Account Manager at Warner Home Video, mastering the value of testimonials and compelling messaging.

Beyond business, Keuppens understands athletes firsthand as Coach and Director of Rugby with the Dallas Rugby Football Club and 7s Competition Commissioner with the Red River Rugby Conference, among other leadership roles with USA Club Rugby. He currently resides in Dallas, Texas, blending his passions for sport, innovation, and performance-driven storytelling.

Filip’s Links:

keuppens@picklepower.com

https://picklepower.com/

https://www.linkedin.com/in/fkeuppens

The Pickle Juice Company®, specifically its science-backed approach providing rapid cramp relief. The growing movement of athletes using nervous-system–based tools to train, recover, and compete more effectively. Filip's broader mission to improve athlete wellness, especially as it relates to understanding pain signals, reducing preventable performance setbacks, and educating communities across youth, collegiate, and pro levels about how Pickle Juice works and how it’s different from pickle brine.

Dana’s Links:

⁠⁠https://www.painfreeathletepodcast.com⁠⁠

⁠⁠10 Day Journaling Journey⁠⁠

Podcast Disclaimer:

The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Renee Moten, a certified personal trainer and knee pain specialist. They discuss Renee's journey from personal pain to helping others, the importance of understanding the kinetic chain in knee health, common mistakes people make in self-treatment, and the dangers of cortisone injections. Renee shares success stories from her clients, explains the concept of 'bone on bone' in knee health, and offers practical advice for those experiencing knee pain. The conversation concludes with insights into Renee's innovative knee pain relief strap and her upcoming book.

About Renee:

Renee is a Certified Personal Trainer with over 27 years of experience, a Massage

Therapist, an Author, and an Inventor. She formerly served as the Fitness Director at

Columbia Country Club in Bethesda.Since 2007, Renee has been a passionate entrepreneur, delivering more than 25,000 one-on-one fitness sessions and teaching over 5,000 classes—specifically focused on helping

women with knee pain. Her groundbreaking approach has helped countless clients reduce,

and in many cases eliminate, chronic knee pain.

Renee’s Links:

www.linkedin.com/in/kneekeeper

https://www.healmyknees.com/

https://www.instagram.com/knee_pain_stopper/

Renee Moten - YouTube

https://www.tiktok.com/@reneemoten47

https://www.facebook.com/profile.php?id=61578949817106

Dana’s Links:

⁠⁠https://www.painfreeathletepodcast.com⁠⁠

⁠⁠10 Day Journaling Journey⁠⁠

Podcast Disclaimer:

The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.