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On this episode of The On PACE Podcast, I interview Rachel Ferrell. Rachel is a local realtor in Tullahoma that has made her presence known through her bubbly and outgoing personality, to her insanely creative social media content. She offers Modern Marketing for the Modern Seller. The following is a brief description from her website about her:Rachel Ferrell WebsiteAs a Tullahoma transplant, I knew I had found the small-town of my childhood and the future I’d hoped for for my family. From Publix to Woodards to YellowTulip and Emils, my days are filled with meaningful relationships, community and my daily needs are fulfilled beyond my wildest imagination.  My priority in Real Estate is you. You are the start and the end. The process is developed with you and for you and marketing in a modern way is the forefront of our plan. Social Media isn’t just for millennials and funny memes. It’s for sharing and promoting, building and connecting. We will give your search and your sale the space it deserves in the digital world with strategic marketing designed to give you maximum exposure.  Keller Williams is an agent first brokerage and industry leader in technology and training. I am proud to be a LABS Advisor - 1 of about 100 individuals worldwide who beta test agent products before hitting the open market. It’s one more way that I’m working to improve the experience of my clients with technology that is user friendly and focused on you! You can follow Rachel on social media at the following:FacebookInstagramTikTok

In this episode I discuss facts about the Boston Marathon Race. Since its inception in 1897, it is probably one of the most iconic and recognizable marathons in the world. Some runners would say it is their unicorn of a race and maybe that lends to the medal design by the Boston Athletic Association. 1. Facts about Boston Marathon2. Qualifying for the Boston Marathon3. Training and more specifically my training plan for a run at a BQ in September at Boston or BustBoston or Bust Marathon (Huntsville, AL)

In this episode the tables are turned and Mandy interviews me about my experience running the New York City Marathon. We enjoyed our time in NYC, but learned a lot of lessons. Hopefully you find these tips beneficial as you prepare for your next big race. Tip 1: TRAIN! TRAIN! TRAIN!Having a scheduled training plan will help you maximize your performance. This requires discipline and if you find that hard, seek a coach or friend that can hold you accountable. Tip 2: Vacation AFTER your raceLearn from my experience that we discuss in this episode and save your vacation and touring for after you race. I recommend getting in the afternoon before you race. Visit the Expo, take you pre race pics, go to dinner, and then get back to your room and REST. You will be on your feet for your race the next day, so limit activity leading up to the race. Tip 3: Get comfortable before the raceFind a place that you can get comfortable, stay warm, and wait for your starting time. You will probably be waiting for a few hours. Get some cheap clothes that are warm and can be worn over your race clothes and then discard in the donation bins as you exit the corral. Utilize bag drop for any items you prefer to keep, however avoid this all together will expedite your pre and post race experience for sure. If you would like different shoes to wear while you wait around, I recommend getting some old or cheap shoes you can donate as well. Tip 4:  Plan your nutrition before your raceDon't try anything new on race day. Use your training time leading up to the race to try nutrition and fuel. This will allow you to see what works and what doesnt for you body. Tip 5: ENJOY and Take in the momentWhile it is a big race, unless you are an elite, try to enjoy the sights and sounds. The crowds are usually amazing and the views incredible. If you can't easily access your phone while on the course, think about carrying a separate micro camera (GoPro) to get some pics and video of the things you want to remember. 

Kat Coffey is an Ultra Marathoner, Certified Nutritionist, and Co-Founder of Kagavu. In this interview we sit down with Kat Coffey to discuss her running, school, being a nutritionist, her non-profit, and so much more. This interview was so enjoyable and I hope you enjoy it as well. In the episode we discuss some of the adversity Kat has faced with a diagnosis of celiac disease. She talks about the importance of education when it comes to overcoming and coping with it. That experience thrust her into endurance sports and so began her journey to the next topic, Little Dog's Backyard Ultra. A lot of time was spent talking about Kat's time spent pounding the trails of Laz's backyard, famously known as Little Dog's Backyard. Kat successfully completed 14 yards before timing out on her 15th yard. We talk about the game plan, nutrition, course condition, competition, crewing, and much more. Kat also talks about the non-profit she co-founded, Kagavu, which was created to equip and educate people to live sustainable lives, and to intercede for those in need. The proceeds of their products are used to help both internationally and domestically. Internationally, they are currently focusing on the village of Kagavu in the Mubende District of Central Uganda. The founders, Kat Coffey and Adam Feldbruegge, traveled to Kagavu in July 2018 and were inspired to give back to this community and help provide basic necessities of life, as well as proper education and medical support. They believe that the talents given by the Lord should be used to better the world. With each hand crafted/painted object they believe that slowly they can make a difference in that community and eventually, the world.Some links referenced in the podcast:Kat's daily devotional - The Word Account Podcast Backyard Ultra Details - https://www.backyardultra.comKagavu - https://www.kagavu.orgKagavu Facebook Page - https://www.facebook.com/kagavu.orgCoeliac Disease - Wikipedia ArticleBob Goff Love Does - Amazon Paperback The Boy, The Mole, The Fox and the Horse - Amazon Hardback

From Father to Husband and Coach to Gaurdsman, Nathan Wanuch could be classified as one of the most interesting men. No seriously! The guy seems to do it all and then some. During school hours, Nathan teaches high school English at Coffee County Schools in Manchester, TN. In addition to that though, he somehow finds time to serve the greatest country in the world as a guardsman in the US Army. Oh and he is a husband and a father to two amazing little boys, Evan and Elliot. When he isn't serving his country or teaching English to high schoolers, he tries to share his knowledge of the sport of running to the younger generation to foster other's love for running. Most recently,  Nathan took part in the 2021 Grand Teton Half Marathon in Wyoming. At the race he took 1st place overall with a time of 1:20:29.2 and winning by nearly a full 2 1/2 minutes over 2nd place. See results here In this episode of the podcast we dive into the Grand Teton race, teaching, coaching, military service, and more. For more info, visit Nathan's websitehttps://runwithwanuch.comAdditional links and references in the podcastOnce A Runner by John L Parker, Jr.Georgia Tech 5k Race Blog and Video

In this episode of The On PACE Podcast, we discuss various types of fraud and how you can recognize and protect yourself. Types of Fraud Romance Scam Tech Support Scam Grandparent Scam Government Impersonation Scam  Sweepstakes/charity/lottery scam Home Repair Scam TV/Radio Scam Family/Caretaker/Representative Payee for use or care of adult Identity has been compromised Online/Email/Etc P2P contact Phishing Scams Cyberattacks (Ransomware, Maleware, Trojan, etc.) Emails Age Groups affected and the number of cases and dollars lost by fraudProtect Yourself  Recognize scam attempts and end all communication with the perpetrator. Search online for the contact information (name, email, phone number, addresses) and the proposed offer. Other people have likely posted information online about individuals and businesses trying to run scams. Resist the pressure to act quickly. Scammers create a sense of urgency to produce fear and lure victims into immediate action. Call the police immediately if you feel there is a danger to yourself or a loved one. Be cautious of unsolicited phone calls, mailings, and door-to-door services offers. Never give or send any personally identifiable information, money, jewelry, gift cards, checks, or wire information to unverified people or businesses. Make sure all computer anti-virus and security software and malware protections are up to date. Use reputable anti-virus software and firewalls. Disconnect from the internet and shut down your device if you see a pop-up message or locked screen. Pop-ups are regularly used by perpetrators to spread malicious software. Enable pop-up blockers to avoid accidentally clicking on a pop-up. Be careful what you download. Never open an email attachment from someone you don't know, and be wary of email attachments forwarded to you. Take precautions to protect your identity if a criminal gains access to your device or account. Immediately contact your financial institutions to place protections on your accounts, and monitor your accounts and personal information for suspicious activity. Report it!1. Report it to your bank2. Contact the FBI https://www.fbi.gov/contact-us/field-officesLinks and sources:FTC Explore Fraud Data - excellent resource for CURRENT fraud datahttps://www.ftc.gov/enforcement/data-visualizations/explore-data FBI Common Scams and Crimeshttps://www.fbi.gov/scams-and-safety/common-scams-and-crimes/elder-fraud FTC Protecting Older Adultshttps://www.ftc.gov/system/files/documents/reports/protecting-older-consumers-2019-2020-report-federal-trade-commission/p144400_protecting_older_adults_report_2020.pdf  State of TN ComptrollerFinancial Exploitation of the Elderly in Tennessee (tn.gov)

I am officially a Triathlete!This episode is a Race Recap of the first time competing in a Triathlon, the Mach Tenn Triathlon. I entered the race underprepared, very little training, but I managed to survive and complete my first ever Triathlon. This episode covers the ins and outs of what it was like to compete in a Triathlon, as well as the preparations you may want to be aware of as you consider such an event. From the swim, to the bike, to the run this event was definitely one of my most difficult events to date, but to complete gave such an amazing sense of accomplishment. 

The US Olympic Marathon TrialsThe episode will discuss some details about the upcoming USA Olympic Marathon Trials taking place on February 29, 2020 in Atlanta, GA. Run Gum Ambassador LinkSign up today for a Run Gum Trial Pack for just $7.95 (as of 2/24/20)Use code JFUL10 for 10% of regular priced itemsFun Facts About the US Olympic Trials being held in AtlantaAtlanta Trials 2020 Official WebsiteCourse MapElevation ChartPlaces to watchTop 5 Women (Click name for Race Bio)5. Molly Huddle 4. Kellyn Taylor3. Jordan Hasay2. Desiree Linden1. Sara HallTop 5 Men (Click name for Race Bio)5. Jim Walmsley4. Scott Fauble3. Bernard Lagat2. Galen Rupp1. Jared Ward

Will Nike ZoomX Vaporfly Next% Shoes be BANNED? This episode discusses one of the very hotly debated topics in the running world right now... the legality of the Nike's ZoomX Vaporfly Next% Shoes. Should these record shattering shoes be allowed to pound the pavement any further? Whether you are a fan of Nike or some other brand, listen as we tackle some of the talking points surrounding whether the shoes are fair and where we think everything will shake out in the end. Buy Nike ZoomX Vaporfly Next% Shoes - Nike Vaporfly Next% ShoesRelated articles suggesting a possible ban on Nike Vaporfly Next%Runners World ArticleNewsweek Article

20 for 20 (Goals for 2020) Write down your goals!!! Check them off when you accomplish and don’t hesitate to add more goals. Post it notes on your night stand or head board or fridge. You are 42% more likely to achieve your goals if you write them down. So write them down. Set goals in stages 1, 2, and 3. Set attainable goals and reach goals.  “A dream written down with a DATE becomes a goal. A goal broken down into STEPS becomes a PLAN. A plan backed by ACTION becomes reality and makes your dreams come true”  2. Spend more time with family!!! Be present!! 3. Read more (maybe a goal of 1 book/mth)              Reading is to the mind, what exercise is to the body.               Increases knowledge              Improves focus and concentration               Improves conversational skills              Increases cultural knowledge language skills and worldview              Challenges your imagination              Increases your skill in a trade or area of interest              Inspires you         Scientific facts about reading                  Reduces stress - In 2009 University of Sussex in the UK assessed how different activity’s lowered stress by measuring heart rate and muscle tension. Reading a book or newspaper for just 6 minutes lowered peoples stress by 68% which was a strong effect than going on a walk (42%) or listening to music (61%).              Helps you live longer - Yale university study of 3600 adults over the age of 50 for 12 years showed that people who reported reading books for 30 minutes a day loved nearly 2 years longer than those that read newspapers or magazines 4. Increase your exercise - take the stairs instead of the elevator. Walk instead of drive to nearby locations. Set a goal to run a race (1 mile, 5k, 10k, half marathon, or full marathon)  5. Payoff debt (start smallest and knock them out smallest to largest) 6. Start saving or increase saving7. Give more to charities/non profits/church8. Random acts of kindness (give to someone in need each month)9. Spend less time on the screen10. Reduce complaining11. Start a gratitude journal12. Visit local destinations that are close13. Pay a compliment to at least 1 person each day14. Drink more water15. Run the day instead of the day running you (take control of your day)16. Avoid negativity and negative people17. Cook more (healthier and more affordable) 18. Clean out your email inbox19. Listen more and talk less20. Make your bed every morning               

The On PACE Gift GuidePhysical Fitness - For the Runner/Active person in your life1. Running Shoes $125-$1502. RunGum - $2/pack3. Biofreeze - $12 4. Foam roller or massager           a. Naipo Shiatsu Massage Pillow ($35)          b. Hypervolt Handheld Percussion Massager ($349)5.  Dry Shampoo         a. Batiste Sweetie Dry Shampoo          b. Living Proof Dry Shampoo 6. NoxGear Tracer360 Safety Vest $407. Goodr Sunglasses $25-$358. Apple AirPods ($159) and AirPods Pro ($249)        a. Insignia Silicone Tips for AirPods 9. Apple Watch 42mm ($349) Apparel Gifts10. Dicks Sporting Goods DSG         a. Women's Performance 7/8 Leggings ($40)         b. Men's Compression Tights ($25)11. Balega Silver Socks ($15 reg. price, SALE buy on get on 50% off)12. Kiava Sports Bra ($35-50)13. Yeti 20oz and 30oz Tumblers ($30-35)Financial Fitness1. SPEND RESPONSIBLY!2. Online Banking3. Debit Card control (ask your bank)4. Budgeting Apps (Everydollar, Mint, Excel) 5. Rakuten RACK-uh-ten (aka Ebates) - Cashback Click thrus6. iBotta - Cashback7. Southwest Rapid Rewards8. Target RedCard Debit Card Stocking Stuffers/Quick Gives1. RunGum (see above)2. Starbucks GiftCard Text in iMessage3. Tellie Ties (Treasures - Local, Target, Walmart)4. Biofreeze5. Bath BombsHealth/Wellness - for the girl in your life (and/or maybe guy) 1. RunGum (link above)2. Dry/Spray Deodorant3. Body Wipes4. Clarisonic Cleansing Brush ($100) Sometimes a 30% sale is offered5. Vital Proteins ($25-42)6. Bath Bombs7. Dual Heated Blanket ($75-100)7. Haven Towel Warmer - Bed Bath & Beyond ($80) 8. At Home Gelish Nail Kit - Sally's Gifts that GiveBackThe Shop Forward - We love the shop forward Meri/Amy      Star Necklace $54

This episode is the initial launch episode of The On PACE Podcast. It highlights a little bit about the host, the origins and idea behind the podcast, and what content is to be expected in future episodes. Help grow The On PACE Podcast by leaving a rating/review as well as following on social media. Follow on Facebook by searching The On PACE Podcast and on Instagram at the handle on.pace