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Sisters Before Blisters Podcast

Sisters Before Blisters Podcast

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Three Sisters, Three Countries, One Epic Challenge

Join three sisters scattered across the globe as they train together—yet apart—for their first team 70.3 Ironman triathlon. From different time zones and training conditions, these siblings share their raw, unfiltered journey through 13 months of preparation, setbacks, breakthroughs, and everything in between.

Each month, dive into honest conversations about balancing life with intense training, navigating injury and doubt, celebrating small victories, and learning from expert guests who share insider tips on swimming, cycling, running, nutrition, and mental resilience. Watch sisterhood deepen through shared struggle, witness personal boundaries shatter, and experience how the most meaningful challenges become possible when tackled together.

From complete beginner mistakes to race day triumph, follow along as these three women discover what they're truly capable of when they refuse to give up on themselves and each other.

New episodes monthly, culminating in the ultimate race day recap that will leave you ready to tackle your own impossible dream.

Copyright 2025 All rights reserved. Hygiène et vie saine
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    Épisodes
    • Episode #3 - Sisters Before Blisters; with Pelvic Health Specialist

      Episode #3 - Sisters Before Blisters; with Pelvic Health Specialist
      Jan 16 2026

      Pelvic Floor Health: 🔥

      Essential Training Tips for Athletes with Dr. Vicky Nunez In this episode of Sisters Before Blisters, Cheryl, Christine, and Colleen—a trio of sisters living in different countries—share their journey of training for a 70.3 Ironman Triathlon relay team. The focus of this episode is on pelvic floor health, a critical topic arising from their training experiences.

      They welcome Dr. Victoria Marie Nunes, a pelvic floor physical therapist, to discuss the importance of pelvic floor health, symptoms of dysfunction, and preventive measures. Dr. Vicky explains how to properly engage the pelvic floor, the implications of postpartum changes, and how even athletes can benefit from pelvic floor therapy.

      The sisters also share personal anecdotes, including humorous and challenging moments from their training.

      Join us for an enlightening conversation on health, fitness, and the power of family support.

      00:00 Introduction to Sisters Before Blisters

      00:56 Meet the Sisters and Their Ironman Journey

      01:25 Pelvic Floor Challenges and Expert Introduction

      01:46 Dr. Vicky's Background and Transition to Germany

      05:41 Sisters Share Embarrassing Moments

      09:46 Training Wins and Setbacks

      [Start here for Pelvic Floor] *12:23 Deep Dive into Pelvic Floor Health*

      18:09 Understanding Pelvic Floor Dysfunction

      23:05 Pelvic Floor Therapy Evaluation Process

      27:53 Pelvic Floor Issues in Men and Young Women

      40:52 Bladder Spasms and Overactive Bladder

      47:06 Personal Experiences with Pelvic Floor Health

      48:18 Diaphragmatic Breathing and Core Activation

      51:18 Challenges in Athletic Training

      55:15 Addressing Pelvic Floor Issues in Male-Dominated Fields

      59:46 Cultural Differences in Bathroom Habits

      01:07:03 Personal Stories and Experiences

      01:09:28 Getting to Know the Sisters

      01:22:19 Wrapping Up and Looking Ahead

      For Men: 29:08 & 59:34

      Dr. Victoria Marie Nunez, PT, DPT, PRPC, Cert DIN Women’s Pelvic Health Physical Therapy womenspelvictherapy.com pelvichealthgermany@gmail.com

      💰 Help us reach our race by donating a few bucks! https://gofund.me/466a4c912

      ✅ Comment if any of this sounds familiar ✅ Comment with questions for our sisters/experts ✅ Subscribe to stay in the loop ✅ Share with someone who needs this
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      1 h et 24 min
    • Episode #2 - Sisters Before Blisters with Tri-Expert Kris Helwer

      Episode #2 - Sisters Before Blisters with Tri-Expert Kris Helwer
      Nov 1 2025
      Training for a Half Ironman Relay: Wins, Challenges, and Expert Advice In this episode of Sisters Before Blisters, the trio of sisters training for a half Ironman relay from different countries discuss their baseline training, wins, challenges, and introduce their first expert guest, Kris. They dive deep into topics such as training schedules, managing time as moms, preventing chafing, and even hilariously debate the realities of peeing in wetsuits. Kris shares her extensive experience in triathlons, family support, recovery tips, and how to prepare for race day. The sisters also tease their upcoming episode on pelvic floor health post-childbirth. Join us for a mix of laughter, motivation, and practical advice on their triathlon journey! 01:31 Introduction to Sisters Before Blisters 02:32 Monthly Training Updates 05:05 Struggles and Challenges 09:20 Meet Kris: Our First Expert Guest 10:29 Kris's Triathlon Journey 15:55 Family Support and Traditions 20:02 Recovery and Rituals 28:38 Training and Life Balance 31:29 Finding Motivation Through Group Training 32:53 Essential Equipment and Nutrition Tips 33:52 Funny and Practical Wetsuit Stories 35:45 Bike and Swim Nutrition Strategies 39:15 Getting to Know the Sisters 47:19 Pre-Workout Hype Songs 50:27 Preventing Chafing and Race Day Tips 57:43 Final Thoughts and Upcoming Episodes
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      59 min
    • Episode #1 - Sisters Triathlon Journey: Starting Our Half Ironman Relay Challenge!

      Episode #1 - Sisters Triathlon Journey: Starting Our Half Ironman Relay Challenge!
      Oct 12 2025

      Three sisters from different countries come together to announce their ambitious plan to complete a half Ironman relay in Northern Michigan. Colleen, Christine, and Cheryl introduce themselves, share their backgrounds, and discuss their individual legs of the race—swimming, biking, and running. They talk about training strategies, motivations, challenges, and the importance of staying connected despite their busy lives. Join them as they prepare for an incredible journey.
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      50 min
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