June 23, 2025 • 31 mins
Susanne Mueller, executive leadership coach and marathon runner, shares how the "marathon mindset" applies to success in both physical challenges and professional life.
• Building consistency through regular physical activity creates mental resilience and healthy lifestyle habits
• The true value lies in the preparation—not just the achievement itself
• Mueller's 5K Formula for Success: Start, Team/Training, Evaluation, Pacing, Success
• "Pole pole" (slowly, slowly): Sometimes slowing down is necessary to ultimately go faster
• Cross-cultural awareness comes from meeting people where they are rather than where we think they should be
• Physical movement can help women navigate menopause and maintain wellbeing
• For women feeling "invisible" in midlife: speak up, have prepared questions ready, and carry yourself with the confidence of an Olympic medalist
Where to find Susanne Mueller
Susanne Mueller Website
Susanne Mueller On INSTAGRAM
Susannah Mueller on LinkedIn
Check out Susanne's podcast "Take it From the Iron Woman" to hear inspiring stories from smart, sophisticated, energetic people from around the world.
Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC. She is passionate about movement, about connections and about life.
Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out. She loves building community, and participating in multi-disciplinary collaborations.
Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.
Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook
Susannah Steers Instagram
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Susannah Steers (00:00):
Welcome to the Heart of Motion podcast.
I'm Susannah Steers and I'll beyour host as we explore the
heart, soul and science ofmovement as a pathway to more
active, vibrant and connectedliving.
Nothing happens until somethingmoves, so let's get started.
You've likely heard that thereare differences in the way that
(00:22):
people learn things.
They process information indifferent ways.
Some are visual learners whohave to see things to make sense
of them.
Auditory learners take thingsin more fully when they hear the
information.
Me, I'm a kinesthetic learner.
For things to land for me, Ihave to sense them in my body or
in my movement.
Somehow, perceiving thingsthrough that lens and my
(00:45):
connection to the people and tothe world around me helps me
process whatever information iscoming my way, and I don't know
for sure, but I suspect the samemight be true for my guest
today.
Susanne Mueller is an executiveleadership coach with a passion
for cross-cultural and mindfulawareness and global talent
management.
She's led change initiatives,team building and leadership
(01:08):
development efforts for Nestle,a Fortune 100 company, and has
coached leaders in diverseindustries like finance, pharma,
manufacturing, media and sports.
She's also the host of the Takeit From the Iron Woman podcast,
where she inspires and empowersothers with cool stories from
everyday, smart, sophisticated,energetic people from around the
(01:29):
world.
I actually met Susanne for thefirst time as part of Donna
Cravotta's Real 50 Over 50project.
In Susanne's spare time, she isalso a marathon runner and no,
not just one marathon, but 26.
She's an Ironman triathlete andshe's climbed Mount Kilimanjaro
(01:51):
.
She's a certified running coach.
She has a TEDx talk calledRunning and Life your 5K Formula
for Success.
I feel like, in our sharedinterest in connecting life and
movement, I found kind of akindred spirit and I'm thrilled
to share her with you today.
Welcome to the Heart of Motion,Susanne!
Susanne Mueller (02:08):
Thank you so much for having me, and what a
nice introduction.
Susannah Steers (02:12):
Well, I feel like there are a million and one
different directions we couldtake our conversation, but maybe
let's just start with somemovement.
You describe yourself as aweekend athlete, and when I look
at that list of things thatyou've been enjoying, I need to
know what that means for you.
What kind of a weekend athleteare you?
Susanne Mueller (02:30):
Yeah, I feel like there's people, athletes,
who are like Olympians.
So I'm not an Olympian, sothat's why I call myself a
weekend athlete, because we allhave a job from Monday through
Friday or whatever time zoneyou're working in.
So that's why I call myself theweekend athlete.
But actually it's not true,because I try to run every other
(02:53):
day or do something activeevery single day.
Some days are a little easierthan others.
I think it's more like a hobbyathlete, maybe we should say.
But I'm very committed and italso helps me to have a healthy
lifestyle and also a healthymindset.
I think that's the mostimportant thing when I talk
about moving is life, and lifeis moving.
Susannah Steers (03:15):
Have you always been an active person Like did
you grow up with your familydoing active things?
Susanne Mueller (03:19):
Yeah, I grew up in Switzerland and obviously
I'm very fortunate, like we grewup on a lake and we can look at
the snow-capped mountains, soswimming in the summer, biking,
and then every weekend we couldgo to the mountains and
sometimes as kids we'd be like,oh, we go to the mountains again
.
But in hindsight, going to themountains was so beautiful and
(03:40):
we would also, in the winter,put the skins on our skis.
So we do the uphill skiing andthen we would ski down in the
virgin snow.
And when I say that I'm like,oh, this was so beautiful, there
was nobody, nobody, those linesyou see at the lifts.
We just would go.
And then I remember I wassinging when I was skiing and
(04:03):
the snow was just up to my hipsand this was just fantastic
Susannah Steers (04:07):
and there's something about being out in
that cool crisp fresh air withthe sun and the snow.
That's pretty special.
Susanne Mueller (04:14):
And I would like to say I just added caving
to my activities.
And when you just say that theair and the snow and everything
so while I was in the cave, thiswas the first time for me I was
reflecting on there is no air,like not too much air.
There are no flowers, no sky,no snow, no anything.
(04:35):
So to be confined in somethingwas not really what I liked, but
it was a great experience.
To add something new and that'swhat I also want to say is like
adding something new towhatever you do is also moving
your life and, yeah, being happyin the way what you're doing.
Susannah Steers (04:54):
I wanted to ask you about something.
I live in North Vancouver,british Columbia, which is sort
of a Mecca for mountain bikers,and I have friends who will
quite often talk about needingtheir type two fun and that sort
of refers to the type twomuscle fibers in the body that
are, you know, those big movermuscles, and it quite often
(05:15):
means that people are doingsomething that requires some
kind of intense physicality.
Given you know all of thethings that you like to do
climbing Kilimanjaro and thecaving and all of these things
would you describe yourself assomeone who likes to kind of
live on the edge?
Susanne Mueller (05:32):
Maybe yes, so I have to say I like to be in
control and I might say thatbecause I did skydiving and I
was like, oh, here I'm not incontrol of what I'm doing.
When I do swimming, I'm incontrol, biking, running caving
not so much because I had to gowith other people, but basically
(05:54):
what I'm doing.
I'm in control of what I'mdoing.
And I also do yoga, where thisis a different way of being in
control.
I don't think I live at theedge because I would not like to
do bungee jumping Right, don'tinvite me for this, I can come
and take pictures, but I wouldnot want to do that, yeah, I'm
(06:15):
with you there, so it's a lotmore about the things you can
learn and develop skill around,perhaps as you do these things.
I think so yeah, and having fun,I think, when I'm afraid maybe
that's the way.
I would challenge myself whenI'm afraid I don't like it.
(06:38):
So I mean, like running is okay.
Yes, I've fallen.
I had to go to the hospital.
I have four stitches on my chin, Not a good experience, but you
recuperate, you get up and youkind of like, hey, get a life
and move on With the bike.
I've fallen Swimming.
Yeah, I just like to be incontrol and not to be fearful,
(07:01):
right and that is a practice andnot to be fearful, right, and
that is a practice, I mean, Ithink about it.
Susannah Steers (07:07):
The longest race that I've ever run is a 10K
.
It was fun, but I'm not reallya racing type.
If I'm running, I like to justgo out and get lost in the woods
.
When I think about things likerunning marathons and triathlons
and climbing mountains, there'sa certain kind of training and
conditioning you need to do foryour body to get there, to
prepare for your race and toprepare your mind for the
(07:28):
hardships that you might endureand you know even just the
physical hardships that youmight endure during the process.
What kinds of things have youlearned about yourself as you
dove into these adventures,including your caving experience
?
If that's fresh, yeah.
Susanne Mueller (07:47):
So what I want to say is a lot of people they
just focus on that marathon, theIronman, the Mount Kilimanjaro,
but it's a whole preparationand nobody sees that.
I mean people call me up andsay, hey, there is a marathon
tomorrow in Los Angeles.
Come, and I was like I cannotrun a marathon tomorrow.
A marathon, I mean, some peopledo it.
(08:10):
I would not recommend it.
It's not worthwhile becauseyou're suffering so much.
After you can have micro tears,and this is where you come in
as a Pilates instructor.
It's the preparation, it's themindset and let's take the
marathon mentality.
So the New York City Marathonis in November.
Basically, you start to train.
(08:32):
I want to say, in February,when you sign up, you want to
have a weekly mileage that youare comfortable.
So let's say 20, 30 miles, 30,40 kilometers per week.
This is a commitment.
Then July comes around and thisis when the serious training is
happening and people are likewhat do you mean?
I'm like I need to go and do along run.
(08:53):
No, let's have fun, let's gofor a glass of wine.
Well, we can do that next week.
It's not possible.
Comes October, I am like Idon't want to do this anymore.
This is hard.
So this is when the mindsetkicks in.
And what I do?
I usually go and buy a newt-shirt to motivate myself.
This is a little cheesy, butI'm like I need the motivation
(09:14):
for myself.
Okay, I have a new t-shirt,maybe new sunglasses.
This really helps for me.
And then it's pulling through.
And that's exactly when peoplesay you're so good, you can do
(09:37):
tough things.
This is the marathon mindset.
And then, when the day comes,the first weekend in November,
I'm ready because they havetrained for four years.
So I'm as a me as a weekendwarrior.
I have trained for the wholeyear for that one event.
So it's like the dessert on themenu.
You're going for this Michelinstar restaurant, this is the
(10:01):
event, and then you have themedal in your hand and you are
on this runner's high.
This is what you want to gothrough.
But I had once a marathon whereI was like this is so hard, I
don't like this anymore.
And then I had to remind myselfthis is not my job and that's
why I say I'm a weekend warrior.
This is not my job.
(10:21):
I wish I could say I make moneywith this, but I don't make
money with the running.
So it's about that mindset, butit's also about the preparation
, and preparation is foreverything in the job, in the
relationship.
Everything is a preparation andthere is something.
Susannah Steers (10:37):
As you say, everybody focuses on the sexy
thing.
Right, I've done the big thing,and part of the preparation is
that daily, grounded, consistent, showing up, doing the little
things.
And when you've got littlesetbacks, instead of feeling
completely derailed, how can youstay on the path without losing
(10:59):
your way?
And I love your description ofwhen you hit that period toward
the end of your before you getright to the race time, when
you're in the drudgery of it,what do you do?
And I love that little t-shirtand sunglasses because it is
something like that.
Just perks you right up and,okay, I'm headed out for my run
today.
I love it.
Susanne Mueller (11:19):
Or it can be something simple right, get a
nice coffee, get a manicure,anything that brings happiness
to you.
I think it's sometimes we takeourselves so serious and we're
like I gotta go through this.
And again it's about followingthat plan.
I look at my week, let's say onSunday, and I was like this is
(11:40):
what I want to do this week andyou follow that plan.
And the better you follow theplan, the easier it is when
you're well-trained and alsohappy for that big day.
Susannah Steers (11:51):
But I think also every now and then and this
can't be a consistent thing ifyou're on a plan, but every now
and then you have to chuck theplan, you know.
Susanne Mueller (12:02):
That's the most important.
Don't be so hard on yourselfend of September, early October,
when you're like doing allthose high mileage days.
I am so tired that I allowmyself to skip a workout and
(12:23):
sleep, because I learned andthis is from an Olympian sleep
is also part of the training andI do not negotiate my sleep.
I cannot pull an all-nighter.
I need to go to bed by 10,10.30.
That's my best time.
If I deviate, I get sick.
Susannah Steers (12:39):
Well, we talked about this actually with an
Olympic athlete not too long agoon the podcast the company.
Jane is an Olympic kayaker andshe was talking about how, as an
Olympian, her job was trainingfor her races.
That was her job.
Now she's training athletes whoare not necessarily training
for the Olympics.
They have day jobs, they havethings that they're doing,
(13:00):
whether it's age or fitness orwhatever their situation is.
She has to recognize, and theyhave to recognize, that there
are certain realities about thatand you can't train the way you
might train as an Olympicathlete because you still have
to go to work and you have tomaybe look after the kids and
you have to .
.
.
So there's sort of a realitycheck that we have to do in
(13:23):
terms of what we can accomplishgiven the life we want to lead
and its choices.
I'm not saying that it's one orthe other.
Susanne Mueller (13:31):
I think it's also a balance right.
So obviously I had a stressfuljob and the running was so
helpful also a balance right.
So obviously I had a stressfuljob and the running was so
helpful.
And also the running in group.
While people always say, oh,running is a solitary activity,
it's actually fun to train withpeople and you become a little
(13:51):
competitive.
You do like speed workoutstogether.
That's where I was a runningcoach for the New York Road
Runners for many years.
It's about that support groupthat you get and the best people
I met there and we still keepfriends through ups and downs.
So it's to find that balance.
Susannah Steers (14:07):
Well, you have done a TEDx talk and presented a
talk that connected the processof running a 5K to sort of a
success formula for life.
Can you tell us a little moreabout that and what inspired you
to do it?
Susanne Mueller (14:21):
It goes back to all the preparation.
I was just reflecting thismorning.
I reached out to the organizerand was like, oh, can I do a
TEDx?
And now it all seems so easy.
But we all know it's aboutpreparation.
It's a mental preparation to doTEDx.
So it's about creating amessage that resonates with the
(14:42):
people and that's forwardthinking.
And then the preparation.
I rehearsed my talk before Igot up before breakfast.
Before lunch I went outside.
I rehearsed.
People are thinking, oh, she'stalking to herself.
Yes, I was talking to myself.
And then when you stand on thatred circle, that red carpet, you
(15:03):
have one opportunity to give agood talk.
And I actually was very proudof myself.
It almost felt as if there waslike I was in a different world.
I was able to observe myselfwhile I was talking and I have
to say this was really cool.
And then I was like did I sayeverything I wanted to say?
So I went to the replay.
(15:23):
It's an experience and an honorto be on that TEDx red carpet.
But then also it was frightening.
I'm like, oh, everybody in theworld can see my TEDx talk, but
it's a really cool message.
Sometimes I look at it again, Iwatch it again.
I was like, yeah, this is whatI stand for, those five steps.
(15:46):
So it's the start, the team andtraining, the E for evaluation
and I use P for pacing and thenthe S for success.
And somebody once said to meyeah, success is a given.
I was like, no, when we worktowards that success, to stay
successful is actually equallyhard to get to that level.
(16:07):
So I think it's really a coolmessage.
Susannah Steers (16:10):
Well, so do you use similar strategies in your
executive coaching role?
Are you using similarstrategies?
Susanne Mueller (16:23):
Yeah, I use that framework.
So it's kind of like we startsomewhere, we set goals.
Let's say we work on a project,or a lot of people come to me
when they're stuck in theirlives.
They're like where can I go?
So the team for the team, andtraining is like what other
training do you need or who doyou need to connect with?
So that's the networkingelement also, or learning from
others.
And then there are a lot ofpeople are like what is that?
(16:44):
Sometimes we let's say also witha marathon, we train for a race
and then halfway through we getsick or injured.
Well, then we need toreevaluate.
Can we do that race?
Same in the business.
Is it worthwhile for mecontinuing or should I change my
goals a little bit?
And actually it's not aweakness If you say let's switch
(17:06):
directions and other people.
No, this is my weakness.
No, it's to be honest andauthentic.
So that's reevaluation andevaluation piece is really an
important message.
And also the self-awareness tokind of like what can I do?
What do I want to do?
Who do I stand for?
This is really important.
(17:26):
And then the P that's the pacing.
I take that from the MountKilimanjaro, because there you
say, in order to go fast, youneed to go slow.
That's the way.
So in the local language it'spole, pole.
So don't go fast, go slow, goslow.
And especially in today's timeswhere everything is so fast, we
(17:48):
use chat GPT to be even faster.
It's actually to slow down.
Yes, we can use the chat GPT,but then reflect a little bit
and add your own things to itand take that time.
And I think that's why therunning, even as a slower runner
, is really important to go atyour pace, reflect what is
(18:12):
important to you and what.
I also encourage people to goalone.
That alone time.
We sometimes we don't take thattime.
I think that's a, that P, thepacing, is really important.
And then the success.
Obviously, when we have themedal on and we're on that
runner's high or we're on top ofKilimanjaro, we have the
picture.
This is important, but workingtowards that success is a lot of
(18:37):
work.
Susannah Steers (18:38):
Everybody is looking for the quick fix, the
hacks, the tips and tricks andall of those things, and I
encounter that sometimes in thePilates studio as well.
People want the resultsyesterday.
And you know the hard thing is,if we've been living and doing
things a certain way for aperiod of time, it's going to
take a little while to turn theboat around a little bit and and
(18:58):
shift into a new direction.
And it's our thought patternsand our movement patterns and
all of those things.
It's, um, it's.
You know, in my world there's asaying that every movement is a
whole body movement.
Nothing happens in isolation,and I think that's true in just
about any scenario.
I would love to talk to you alittle bit about some of your
(19:21):
thoughts about ways that we canconnect our physical pursuits,
even in just the ways you'vedescribed already, to success in
business, whether it's stressmanagement or problem solving.
What do you see the connections?
Susanne Mueller (19:35):
I think all of the above.
Again, I call it the marathonmindset, and whoever is a
marathon runner they know atkilometer I think that's 30,
mile 18 is kind of like they sayyou hit the wall.
So we want to train to not hitthat wall.
So either it's hydrating,eating enough, sleeping enough,
(19:56):
and then also, what is important, to get through those difficult
times.
We know these days the world isa little upside down, so I
think we need to be in a waycalm and composed to get through
difficult times.
But also we call that theautopilot.
So maybe now is the time to goon the autopilot and do what you
(20:19):
can do, what you can do best.
And then we come out at the endof the tunnel.
I always say there's always anend, like the light at the end
of the tunnel, even if you thinklike, oh, there's nothing, I'm
the worst person, I'm not goodenough.
I think in the marathon mindsetis like I remember one time I
fell.
I was dirty and not a goodfeeling.
(20:41):
And what did I do?
My friend said let's sign upfor a half Ironman.
So an hour ago I fell.
I was not the happiest person.
I go home, I take a shower.
I have a coffee, my bagel, myfantastic breakfast.
What do I do?
I sign up for another challenge.
Sign up for a challenge, and Idon't mean sign up for a
challenge like a half Ironman orfull Ironman.
(21:03):
Sign up for something that youlike.
It can be going to the museum.
That was always helping me.
Something different.
Go for the arts.
Go with a friend.
Have a coffee.
If you can't afford a dinner orlunch, go for a coffee.
Go for a brunch, whatever ispossible.
I think these are the smallitems that can make a huge
(21:23):
difference, and everybody is alittle different.
I think you just have to becognizant of what your limits
are and work within those limits, the current limits.
Susannah Steers (21:34):
Don't limit yourself.
Susanne Mueller (21:35):
The current limits, the current limits, but
don't limit yourself.
So when I said, like I addedcaving to this resume, this
probably was not my favoritesports activities that I've done
, but I've done it because Iwanted to challenge myself and I
think we should challengeourselves to do something new
every year.
Or they say, travel to anotherplace every year or learn
(21:58):
something new every year, andthis can be very small but have
a huge impact on yourself andyou can create a good story.
Susannah Steers (22:06):
I do find that there's something about mixing
it up a little bit, tryingsomething that scares you a
little bit, that's a littleoutside your comfort zone, and
it does change how you thinkabout yourself and you see the
world in different ways andunderstand your place in the
world in different ways.
And that brings me to my nextquestion, because I also see
(22:27):
that you are someone who buildscross-cultural and mindfulness
awareness in your work, and soit sounds as though the
relational nature of things isimportant to you.
When did that start and how hasit evolved over your career?
Susanne Mueller (22:45):
I think that started in, I don't know.
Sometimes I remember in secondgrade the teacher says hey, go
and help this boy read better,and I was like why did you pick
me?
I don't know.
I always say that's the startof helping others.
That I probably have done allthroughout my life.
I like teaching and nowcoaching, probably advising, but
(23:10):
in a way as a coach I don'ttell you what to do, I'm
suggesting or what I like to say.
I'm motivating you or inspiringyou maybe to follow in my
footsteps.
When I say I like to work outevery other day or even every
day, like some yoga, somestretching, that people are
(23:31):
saying, oh, you have inspired me.
I think that's kind of like thebest reward that I get.
But it's that helping others,inspiring others to do and get
out of their comfort zone, Ithink that's what I like to do.
Susannah Steers (23:44):
And sometimes it's getting out of their own
way, you know, in finding newpursuits.
And I mentioned at thebeginning of the podcast and
this is purely for me becauseI'm curious I talk about being a
(24:04):
kinesthetic learner and thathas a very relational quality
for me and my mindset and I'mcurious would you characterize
yourself that way or not?
Maybe you've never thoughtabout it?
I don't know.
Susanne Mueller (24:11):
I actually have thought about it.
In a way, I'm more of a visuallearner, so if I see things, I
learn or read.
But then I started my podcastand I became more aware of the
audio.
So sometimes when I write atext now I review it and I
listen to it, which I thoughtwas so interesting.
(24:35):
And I did some research onlearning listening leading and
that kinesthetic also came upand I was like, yeah, it's about
that touching for me.
So I don't know, can a personbe all three?
Susannah Steers (24:48):
I'm certainly not an expert in any of this,
but it seems to me that we'reprobably mixtures of all of them
and maybe there are areas wherewe have strengths or less
strengths.
But I know for me thatkinesthetic part is.
You know, I always say I wouldhave been a great at physics if
I'd had somebody who couldactually show me how things
moved, as opposed to justlooking at dry formulas on a
(25:10):
page.
Susanne Mueller (25:12):
I think that's an interesting way, but when I
give presentations or talks, Ialways make sure that I have a
little bit for everybody and Iaddress it in a talk.
I just gave a leadership talkand I made sure that there was a
video for somebody and thenthere was an activity for other
people, so that you can mix itup, and I think this is also
(25:33):
important.
That's the Marathon mindset,right?
So you need to break it up alittle bit and you need to.
What I think is important youneed to meet the people where
they are.
Don't assume it's where I am.
It's meet the people where theyare.
Susannah Steers (25:48):
Yeah, because otherwise there's no
conversation to be had.
Well, we met as part of, as Isaid earlier, Donna Cravotta's
Real 50 Over 50 Project, so it'sno secret that you and I are
women of a certain age.
How has your physicality, oryour approach to it, changed as
(26:10):
you moved into your menopausalyears?
Susanne Mueller (26:12):
I have to say that sports actually has really,
really helped me and I think totake care of myself and that
might sound funny, but not tocomplain too much, like people
have a headache of this.
I'm like with the marathon again, with the marathon mentality
when you run like for three,four hours something might hurt
(26:35):
and I thought like the menopausewas also kind of like a
marathon like, except you didn'tknow when you do.
Then I think it was that beingactive have a healthy mindset
and I think that healthy eatinghabits and also the regular
sleeping habits is so, soimportant and I kept that.
I'm just not good when I don'tsleep well, so for me, sleeping
(27:00):
is actually not that I sleeptill 10 o'clock in the morning.
My best time is 6.30, 7 o'clockto get up and then go to bed
9.30, 10.
I think I kept that and I thinkit's that routine that helped
me get through that, so it wasnot the most difficult time for
me.
I'm happy to help others whenthey go through that, but I
(27:22):
think it's having those 10,000steps moving your body is key to
success going through menopause.
Susannah Steers (27:31):
I find it interesting and maybe this is
just the world I'm in how manywomen sort of wake up in their
perimenopausal years andrecognize how important it is to
look after themselves and theirbodies.
You know they've been busy withthe kids and their careers and
there's a lot going on in lifeand sometimes that self-care
piece falls by the wayside whenyou're looking after so many
(27:53):
things.
But I find it reallyinteresting how many women sort
of wake up to the fact that oh,wait, a minute, I need to pay
attention here.
And it's wonderful when youstart to see them coming back
into themselves again andfinding new ground in their
physicality and in theirmovement and, as you say, paying
attention to their sleep and totheir nutrition and how
(28:15):
powerful that is and changes themindset, as you say.
Susanne Mueller (28:19):
And I think it's also surrounding yourself
with the good people.
Again, my marathon like I'vebeen a running coach where women
, we were more or less the sameage and getting through this
period of our lives together andsupporting each other, I think
is also a huge point to success,if you want to call it success.
Susannah Steers (28:41):
Well, I've heard many successful women talk
about the idea that they cansometimes become invisible in
their career paths as they hitmiddle age.
Is there something that youmight say to middle-aged women
about the power of movement orthe mindset or things that they
can learn from their physicalactivity that they could bring
(29:02):
into their work lives to ensurethat they feel visible, relevant
and important in theconversations they want to have?
Susanne Mueller (29:12):
Yeah, I had a colleague, a friend of mine now,
in the running class and shesays you know, I started running
when I was, I don't know, 45,50 years old and this is where I
can thrive and be powerful andhave the victory pose and get a
medal.
So this is freedom to me and Ithought that was really cool to
(29:34):
hear from her.
I think now is the time tospeak up, and we know the book
Lean In.
Actually, the psychologistGilligan says it's not enough to
lean in, we need to stand up,and I think in today's times, if
people women think they areinvisible, this is the wrong
(29:58):
thing to do.
And I always say if you get aninvite to a meeting and you're
like, why am I invited?
You were chosen to be invited.
Have a seat at the table, have aquestion ready.
You can always have a questionready that you can ask.
You can.
Basically what I coach many ofmy clients is have a question
(30:20):
catalog and this is called theprepared spontaneity.
You can always adapt yourquestions to the situation.
So have a catalog ready, beready to speak up and put the
lipstick on.
Women, have the extra power.
Use a color that looks good onyou.
I never wear black because thatdoesn't look good on me.
(30:41):
I wear blue because then myeyes pop out more.
Put the lipstick on and don'tsit like you have nothing to say
.
The Olympians when they havethe medal on, they're proud.
So be proud of what you havedone, be proud what you have
accomplished and just take thatnext step and take the big next
(31:03):
step.
I love this.
Susannah Steers (31:07):
I am going to include links to Susanne's
website and her podcast and allthe places that you can find her
in the show notes.
Susanne, thank you so much forjoining me today.
It has been an absolutepleasure.
Susanne Mueller (31:22):
Thank you for having me.
I love to talk about this.
I can talk for hours.
Susannah Steers (31:26):
Well, yes, I feel like we just touched the
surface.
We'll have to come back on thisconversation another time.
Susanne Mueller (31:31):
I'd love to.
I'd love to Anytime.
Thank you so much for having meTake care.
Susannah Steers (31:35):
Bye-bye.
Thank you, bye-bye.
I hope you enjoyed today'sepisode.
Subscribe and if you love whatyou heard, leave a five-star
review and tell people what youenjoyed most.
Join me here again in a coupleof weeks.
For now, let's get moving.
Welcome to the Heart of Motion podcast.
I'm Susannah Steers and I'll beyour host as we explore the
heart, soul and science ofmovement as a pathway to more
active, vibrant and connectedliving.
Nothing happens until somethingmoves, so let's get started.
You've likely heard that thereare differences in the way that
(00:22):
people learn things.
They process information indifferent ways.
Some are visual learners whohave to see things to make sense
of them.
Auditory learners take thingsin more fully when they hear the
information.
Me, I'm a kinesthetic learner.
For things to land for me, Ihave to sense them in my body or
in my movement.
Somehow, perceiving thingsthrough that lens and my
(00:45):
connection to the people and tothe world around me helps me
process whatever information iscoming my way, and I don't know
for sure, but I suspect the samemight be true for my guest
today.
Susanne Mueller is an executiveleadership coach with a passion
for cross-cultural and mindfulawareness and global talent
management.
She's led change initiatives,team building and leadership
(01:08):
development efforts for Nestle,a Fortune 100 company, and has
coached leaders in diverseindustries like finance, pharma,
manufacturing, media and sports.
She's also the host of the Takeit From the Iron Woman podcast,
where she inspires and empowersothers with cool stories from
everyday, smart, sophisticated,energetic people from around the
(01:29):
world.
I actually met Susanne for thefirst time as part of Donna
Cravotta's Real 50 Over 50project.
In Susanne's spare time, she isalso a marathon runner and no,
not just one marathon, but 26.
She's an Ironman triathlete andshe's climbed Mount Kilimanjaro
(01:51):
.
She's a certified running coach.
She has a TEDx talk calledRunning and Life your 5K Formula
for Success.
I feel like, in our sharedinterest in connecting life and
movement, I found kind of akindred spirit and I'm thrilled
to share her with you today.
Welcome to the Heart of Motion,Susanne!
Susanne Mueller (02:08):
Thank you so much for having me, and what a
nice introduction.
Susannah Steers (02:12):
Well, I feel like there are a million and one
different directions we couldtake our conversation, but maybe
let's just start with somemovement.
You describe yourself as aweekend athlete, and when I look
at that list of things thatyou've been enjoying, I need to
know what that means for you.
What kind of a weekend athleteare you?
Susanne Mueller (02:30):
Yeah, I feel like there's people, athletes,
who are like Olympians.
So I'm not an Olympian, sothat's why I call myself a
weekend athlete, because we allhave a job from Monday through
Friday or whatever time zoneyou're working in.
So that's why I call myself theweekend athlete.
But actually it's not true,because I try to run every other
(02:53):
day or do something activeevery single day.
Some days are a little easierthan others.
I think it's more like a hobbyathlete, maybe we should say.
But I'm very committed and italso helps me to have a healthy
lifestyle and also a healthymindset.
I think that's the mostimportant thing when I talk
about moving is life, and lifeis moving.
Susannah Steers (03:15):
Have you always been an active person Like did
you grow up with your familydoing active things?
Susanne Mueller (03:19):
Yeah, I grew up in Switzerland and obviously
I'm very fortunate, like we grewup on a lake and we can look at
the snow-capped mountains, soswimming in the summer, biking,
and then every weekend we couldgo to the mountains and
sometimes as kids we'd be like,oh, we go to the mountains again
.
But in hindsight, going to themountains was so beautiful and
(03:40):
we would also, in the winter,put the skins on our skis.
So we do the uphill skiing andthen we would ski down in the
virgin snow.
And when I say that I'm like,oh, this was so beautiful, there
was nobody, nobody, those linesyou see at the lifts.
We just would go.
And then I remember I wassinging when I was skiing and
(04:03):
the snow was just up to my hipsand this was just fantastic
Susannah Steers (04:07):
and there's something about being out in
that cool crisp fresh air withthe sun and the snow.
That's pretty special.
Susanne Mueller (04:14):
And I would like to say I just added caving
to my activities.
And when you just say that theair and the snow and everything
so while I was in the cave, thiswas the first time for me I was
reflecting on there is no air,like not too much air.
There are no flowers, no sky,no snow, no anything.
(04:35):
So to be confined in somethingwas not really what I liked, but
it was a great experience.
To add something new and that'swhat I also want to say is like
adding something new towhatever you do is also moving
your life and, yeah, being happyin the way what you're doing.
Susannah Steers (04:54):
I wanted to ask you about something.
I live in North Vancouver,british Columbia, which is sort
of a Mecca for mountain bikers,and I have friends who will
quite often talk about needingtheir type two fun and that sort
of refers to the type twomuscle fibers in the body that
are, you know, those big movermuscles, and it quite often
(05:15):
means that people are doingsomething that requires some
kind of intense physicality.
Given you know all of thethings that you like to do
climbing Kilimanjaro and thecaving and all of these things
would you describe yourself assomeone who likes to kind of
live on the edge?
Susanne Mueller (05:32):
Maybe yes, so I have to say I like to be in
control and I might say thatbecause I did skydiving and I
was like, oh, here I'm not incontrol of what I'm doing.
When I do swimming, I'm incontrol, biking, running caving
not so much because I had to gowith other people, but basically
(05:54):
what I'm doing.
I'm in control of what I'mdoing.
And I also do yoga, where thisis a different way of being in
control.
I don't think I live at theedge because I would not like to
do bungee jumping Right, don'tinvite me for this, I can come
and take pictures, but I wouldnot want to do that, yeah, I'm
(06:15):
with you there, so it's a lotmore about the things you can
learn and develop skill around,perhaps as you do these things.
I think so yeah, and having fun,I think, when I'm afraid maybe
that's the way.
I would challenge myself whenI'm afraid I don't like it.
(06:38):
So I mean, like running is okay.
Yes, I've fallen.
I had to go to the hospital.
I have four stitches on my chin, Not a good experience, but you
recuperate, you get up and youkind of like, hey, get a life
and move on With the bike.
I've fallen Swimming.
Yeah, I just like to be incontrol and not to be fearful,
(07:01):
right and that is a practice andnot to be fearful, right, and
that is a practice, I mean, Ithink about it.
Susannah Steers (07:07):
The longest race that I've ever run is a 10K
.
It was fun, but I'm not reallya racing type.
If I'm running, I like to justgo out and get lost in the woods
.
When I think about things likerunning marathons and triathlons
and climbing mountains, there'sa certain kind of training and
conditioning you need to do foryour body to get there, to
prepare for your race and toprepare your mind for the
(07:28):
hardships that you might endureand you know even just the
physical hardships that youmight endure during the process.
What kinds of things have youlearned about yourself as you
dove into these adventures,including your caving experience
?
If that's fresh, yeah.
Susanne Mueller (07:47):
So what I want to say is a lot of people they
just focus on that marathon, theIronman, the Mount Kilimanjaro,
but it's a whole preparationand nobody sees that.
I mean people call me up andsay, hey, there is a marathon
tomorrow in Los Angeles.
Come, and I was like I cannotrun a marathon tomorrow.
A marathon, I mean, some peopledo it.
(08:10):
I would not recommend it.
It's not worthwhile becauseyou're suffering so much.
After you can have micro tears,and this is where you come in
as a Pilates instructor.
It's the preparation, it's themindset and let's take the
marathon mentality.
So the New York City Marathonis in November.
Basically, you start to train.
(08:32):
I want to say, in February,when you sign up, you want to
have a weekly mileage that youare comfortable.
So let's say 20, 30 miles, 30,40 kilometers per week.
This is a commitment.
Then July comes around and thisis when the serious training is
happening and people are likewhat do you mean?
I'm like I need to go and do along run.
(08:53):
No, let's have fun, let's gofor a glass of wine.
Well, we can do that next week.
It's not possible.
Comes October, I am like Idon't want to do this anymore.
This is hard.
So this is when the mindsetkicks in.
And what I do?
I usually go and buy a newt-shirt to motivate myself.
This is a little cheesy, butI'm like I need the motivation
(09:14):
for myself.
Okay, I have a new t-shirt,maybe new sunglasses.
This really helps for me.
And then it's pulling through.
And that's exactly when peoplesay you're so good, you can do
(09:37):
tough things.
This is the marathon mindset.
And then, when the day comes,the first weekend in November,
I'm ready because they havetrained for four years.
So I'm as a me as a weekendwarrior.
I have trained for the wholeyear for that one event.
So it's like the dessert on themenu.
You're going for this Michelinstar restaurant, this is the
(10:01):
event, and then you have themedal in your hand and you are
on this runner's high.
This is what you want to gothrough.
But I had once a marathon whereI was like this is so hard, I
don't like this anymore.
And then I had to remind myselfthis is not my job and that's
why I say I'm a weekend warrior.
This is not my job.
(10:21):
I wish I could say I make moneywith this, but I don't make
money with the running.
So it's about that mindset, butit's also about the preparation
, and preparation is foreverything in the job, in the
relationship.
Everything is a preparation andthere is something.
Susannah Steers (10:37):
As you say, everybody focuses on the sexy
thing.
Right, I've done the big thing,and part of the preparation is
that daily, grounded, consistent, showing up, doing the little
things.
And when you've got littlesetbacks, instead of feeling
completely derailed, how can youstay on the path without losing
(10:59):
your way?
And I love your description ofwhen you hit that period toward
the end of your before you getright to the race time, when
you're in the drudgery of it,what do you do?
And I love that little t-shirtand sunglasses because it is
something like that.
Just perks you right up and,okay, I'm headed out for my run
today.
I love it.
Susanne Mueller (11:19):
Or it can be something simple right, get a
nice coffee, get a manicure,anything that brings happiness
to you.
I think it's sometimes we takeourselves so serious and we're
like I gotta go through this.
And again it's about followingthat plan.
I look at my week, let's say onSunday, and I was like this is
(11:40):
what I want to do this week andyou follow that plan.
And the better you follow theplan, the easier it is when
you're well-trained and alsohappy for that big day.
Susannah Steers (11:51):
But I think also every now and then and this
can't be a consistent thing ifyou're on a plan, but every now
and then you have to chuck theplan, you know.
Susanne Mueller (12:02):
That's the most important.
Don't be so hard on yourselfend of September, early October,
when you're like doing allthose high mileage days.
I am so tired that I allowmyself to skip a workout and
(12:23):
sleep, because I learned andthis is from an Olympian sleep
is also part of the training andI do not negotiate my sleep.
I cannot pull an all-nighter.
I need to go to bed by 10,10.30.
That's my best time.
If I deviate, I get sick.
Susannah Steers (12:39):
Well, we talked about this actually with an
Olympic athlete not too long agoon the podcast the company.
Jane is an Olympic kayaker andshe was talking about how, as an
Olympian, her job was trainingfor her races.
That was her job.
Now she's training athletes whoare not necessarily training
for the Olympics.
They have day jobs, they havethings that they're doing,
(13:00):
whether it's age or fitness orwhatever their situation is.
She has to recognize, and theyhave to recognize, that there
are certain realities about thatand you can't train the way you
might train as an Olympicathlete because you still have
to go to work and you have tomaybe look after the kids and
you have to .
.
.
So there's sort of a realitycheck that we have to do in
(13:23):
terms of what we can accomplishgiven the life we want to lead
and its choices.
I'm not saying that it's one orthe other.
Susanne Mueller (13:31):
I think it's also a balance right.
So obviously I had a stressfuljob and the running was so
helpful also a balance right.
So obviously I had a stressfuljob and the running was so
helpful.
And also the running in group.
While people always say, oh,running is a solitary activity,
it's actually fun to train withpeople and you become a little
(13:51):
competitive.
You do like speed workoutstogether.
That's where I was a runningcoach for the New York Road
Runners for many years.
It's about that support groupthat you get and the best people
I met there and we still keepfriends through ups and downs.
So it's to find that balance.
Susannah Steers (14:07):
Well, you have done a TEDx talk and presented a
talk that connected the processof running a 5K to sort of a
success formula for life.
Can you tell us a little moreabout that and what inspired you
to do it?
Susanne Mueller (14:21):
It goes back to all the preparation.
I was just reflecting thismorning.
I reached out to the organizerand was like, oh, can I do a
TEDx?
And now it all seems so easy.
But we all know it's aboutpreparation.
It's a mental preparation to doTEDx.
So it's about creating amessage that resonates with the
(14:42):
people and that's forwardthinking.
And then the preparation.
I rehearsed my talk before Igot up before breakfast.
Before lunch I went outside.
I rehearsed.
People are thinking, oh, she'stalking to herself.
Yes, I was talking to myself.
And then when you stand on thatred circle, that red carpet, you
(15:03):
have one opportunity to give agood talk.
And I actually was very proudof myself.
It almost felt as if there waslike I was in a different world.
I was able to observe myselfwhile I was talking and I have
to say this was really cool.
And then I was like did I sayeverything I wanted to say?
So I went to the replay.
(15:23):
It's an experience and an honorto be on that TEDx red carpet.
But then also it was frightening.
I'm like, oh, everybody in theworld can see my TEDx talk, but
it's a really cool message.
Sometimes I look at it again, Iwatch it again.
I was like, yeah, this is whatI stand for, those five steps.
(15:46):
So it's the start, the team andtraining, the E for evaluation
and I use P for pacing and thenthe S for success.
And somebody once said to meyeah, success is a given.
I was like, no, when we worktowards that success, to stay
successful is actually equallyhard to get to that level.
(16:07):
So I think it's really a coolmessage.
Susannah Steers (16:10):
Well, so do you use similar strategies in your
executive coaching role?
Are you using similarstrategies?
Susanne Mueller (16:23):
Yeah, I use that framework.
So it's kind of like we startsomewhere, we set goals.
Let's say we work on a project,or a lot of people come to me
when they're stuck in theirlives.
They're like where can I go?
So the team for the team, andtraining is like what other
training do you need or who doyou need to connect with?
So that's the networkingelement also, or learning from
others.
And then there are a lot ofpeople are like what is that?
(16:44):
Sometimes we let's say also witha marathon, we train for a race
and then halfway through we getsick or injured.
Well, then we need toreevaluate.
Can we do that race?
Same in the business.
Is it worthwhile for mecontinuing or should I change my
goals a little bit?
And actually it's not aweakness If you say let's switch
(17:06):
directions and other people.
No, this is my weakness.
No, it's to be honest andauthentic.
So that's reevaluation andevaluation piece is really an
important message.
And also the self-awareness tokind of like what can I do?
What do I want to do?
Who do I stand for?
This is really important.
(17:26):
And then the P that's the pacing.
I take that from the MountKilimanjaro, because there you
say, in order to go fast, youneed to go slow.
That's the way.
So in the local language it'spole, pole.
So don't go fast, go slow, goslow.
And especially in today's timeswhere everything is so fast, we
(17:48):
use chat GPT to be even faster.
It's actually to slow down.
Yes, we can use the chat GPT,but then reflect a little bit
and add your own things to itand take that time.
And I think that's why therunning, even as a slower runner
, is really important to go atyour pace, reflect what is
(18:12):
important to you and what.
I also encourage people to goalone.
That alone time.
We sometimes we don't take thattime.
I think that's a, that P, thepacing, is really important.
And then the success.
Obviously, when we have themedal on and we're on that
runner's high or we're on top ofKilimanjaro, we have the
picture.
This is important, but workingtowards that success is a lot of
(18:37):
work.
Susannah Steers (18:38):
Everybody is looking for the quick fix, the
hacks, the tips and tricks andall of those things, and I
encounter that sometimes in thePilates studio as well.
People want the resultsyesterday.
And you know the hard thing is,if we've been living and doing
things a certain way for aperiod of time, it's going to
take a little while to turn theboat around a little bit and and
(18:58):
shift into a new direction.
And it's our thought patternsand our movement patterns and
all of those things.
It's, um, it's.
You know, in my world there's asaying that every movement is a
whole body movement.
Nothing happens in isolation,and I think that's true in just
about any scenario.
I would love to talk to you alittle bit about some of your
(19:21):
thoughts about ways that we canconnect our physical pursuits,
even in just the ways you'vedescribed already, to success in
business, whether it's stressmanagement or problem solving.
What do you see the connections?
Susanne Mueller (19:35):
I think all of the above.
Again, I call it the marathonmindset, and whoever is a
marathon runner they know atkilometer I think that's 30,
mile 18 is kind of like they sayyou hit the wall.
So we want to train to not hitthat wall.
So either it's hydrating,eating enough, sleeping enough,
(19:56):
and then also, what is important, to get through those difficult
times.
We know these days the world isa little upside down, so I
think we need to be in a waycalm and composed to get through
difficult times.
But also we call that theautopilot.
So maybe now is the time to goon the autopilot and do what you
(20:19):
can do, what you can do best.
And then we come out at the endof the tunnel.
I always say there's always anend, like the light at the end
of the tunnel, even if you thinklike, oh, there's nothing, I'm
the worst person, I'm not goodenough.
I think in the marathon mindsetis like I remember one time I
fell.
I was dirty and not a goodfeeling.
(20:41):
And what did I do?
My friend said let's sign upfor a half Ironman.
So an hour ago I fell.
I was not the happiest person.
I go home, I take a shower.
I have a coffee, my bagel, myfantastic breakfast.
What do I do?
I sign up for another challenge.
Sign up for a challenge, and Idon't mean sign up for a
challenge like a half Ironman orfull Ironman.
(21:03):
Sign up for something that youlike.
It can be going to the museum.
That was always helping me.
Something different.
Go for the arts.
Go with a friend.
Have a coffee.
If you can't afford a dinner orlunch, go for a coffee.
Go for a brunch, whatever ispossible.
I think these are the smallitems that can make a huge
(21:23):
difference, and everybody is alittle different.
I think you just have to becognizant of what your limits
are and work within those limits, the current limits.
Susannah Steers (21:34):
Don't limit yourself.
Susanne Mueller (21:35):
The current limits, the current limits, but
don't limit yourself.
So when I said, like I addedcaving to this resume, this
probably was not my favoritesports activities that I've done
, but I've done it because Iwanted to challenge myself and I
think we should challengeourselves to do something new
every year.
Or they say, travel to anotherplace every year or learn
(21:58):
something new every year, andthis can be very small but have
a huge impact on yourself andyou can create a good story.
Susannah Steers (22:06):
I do find that there's something about mixing
it up a little bit, tryingsomething that scares you a
little bit, that's a littleoutside your comfort zone, and
it does change how you thinkabout yourself and you see the
world in different ways andunderstand your place in the
world in different ways.
And that brings me to my nextquestion, because I also see
(22:27):
that you are someone who buildscross-cultural and mindfulness
awareness in your work, and soit sounds as though the
relational nature of things isimportant to you.
When did that start and how hasit evolved over your career?
Susanne Mueller (22:45):
I think that started in, I don't know.
Sometimes I remember in secondgrade the teacher says hey, go
and help this boy read better,and I was like why did you pick
me?
I don't know.
I always say that's the startof helping others.
That I probably have done allthroughout my life.
I like teaching and nowcoaching, probably advising, but
(23:10):
in a way as a coach I don'ttell you what to do, I'm
suggesting or what I like to say.
I'm motivating you or inspiringyou maybe to follow in my
footsteps.
When I say I like to work outevery other day or even every
day, like some yoga, somestretching, that people are
(23:31):
saying, oh, you have inspired me.
I think that's kind of like thebest reward that I get.
But it's that helping others,inspiring others to do and get
out of their comfort zone, Ithink that's what I like to do.
Susannah Steers (23:44):
And sometimes it's getting out of their own
way, you know, in finding newpursuits.
And I mentioned at thebeginning of the podcast and
this is purely for me becauseI'm curious I talk about being a
(24:04):
kinesthetic learner and thathas a very relational quality
for me and my mindset and I'mcurious would you characterize
yourself that way or not?
Maybe you've never thoughtabout it?
I don't know.
Susanne Mueller (24:11):
I actually have thought about it.
In a way, I'm more of a visuallearner, so if I see things, I
learn or read.
But then I started my podcastand I became more aware of the
audio.
So sometimes when I write atext now I review it and I
listen to it, which I thoughtwas so interesting.
(24:35):
And I did some research onlearning listening leading and
that kinesthetic also came upand I was like, yeah, it's about
that touching for me.
So I don't know, can a personbe all three?
Susannah Steers (24:48):
I'm certainly not an expert in any of this,
but it seems to me that we'reprobably mixtures of all of them
and maybe there are areas wherewe have strengths or less
strengths.
But I know for me thatkinesthetic part is.
You know, I always say I wouldhave been a great at physics if
I'd had somebody who couldactually show me how things
moved, as opposed to justlooking at dry formulas on a
(25:10):
page.
Susanne Mueller (25:12):
I think that's an interesting way, but when I
give presentations or talks, Ialways make sure that I have a
little bit for everybody and Iaddress it in a talk.
I just gave a leadership talkand I made sure that there was a
video for somebody and thenthere was an activity for other
people, so that you can mix itup, and I think this is also
(25:33):
important.
That's the Marathon mindset,right?
So you need to break it up alittle bit and you need to.
What I think is important youneed to meet the people where
they are.
Don't assume it's where I am.
It's meet the people where theyare.
Susannah Steers (25:48):
Yeah, because otherwise there's no
conversation to be had.
Well, we met as part of, as Isaid earlier, Donna Cravotta's
Real 50 Over 50 Project, so it'sno secret that you and I are
women of a certain age.
How has your physicality, oryour approach to it, changed as
(26:10):
you moved into your menopausalyears?
Susanne Mueller (26:12):
I have to say that sports actually has really,
really helped me and I think totake care of myself and that
might sound funny, but not tocomplain too much, like people
have a headache of this.
I'm like with the marathon again, with the marathon mentality
when you run like for three,four hours something might hurt
(26:35):
and I thought like the menopausewas also kind of like a
marathon like, except you didn'tknow when you do.
Then I think it was that beingactive have a healthy mindset
and I think that healthy eatinghabits and also the regular
sleeping habits is so, soimportant and I kept that.
I'm just not good when I don'tsleep well, so for me, sleeping
(27:00):
is actually not that I sleeptill 10 o'clock in the morning.
My best time is 6.30, 7 o'clockto get up and then go to bed
9.30, 10.
I think I kept that and I thinkit's that routine that helped
me get through that, so it wasnot the most difficult time for
me.
I'm happy to help others whenthey go through that, but I
(27:22):
think it's having those 10,000steps moving your body is key to
success going through menopause.
Susannah Steers (27:31):
I find it interesting and maybe this is
just the world I'm in how manywomen sort of wake up in their
perimenopausal years andrecognize how important it is to
look after themselves and theirbodies.
You know they've been busy withthe kids and their careers and
there's a lot going on in lifeand sometimes that self-care
piece falls by the wayside whenyou're looking after so many
(27:53):
things.
But I find it reallyinteresting how many women sort
of wake up to the fact that oh,wait, a minute, I need to pay
attention here.
And it's wonderful when youstart to see them coming back
into themselves again andfinding new ground in their
physicality and in theirmovement and, as you say, paying
attention to their sleep and totheir nutrition and how
(28:15):
powerful that is and changes themindset, as you say.
Susanne Mueller (28:19):
And I think it's also surrounding yourself
with the good people.
Again, my marathon like I'vebeen a running coach where women
, we were more or less the sameage and getting through this
period of our lives together andsupporting each other, I think
is also a huge point to success,if you want to call it success.
Susannah Steers (28:41):
Well, I've heard many successful women talk
about the idea that they cansometimes become invisible in
their career paths as they hitmiddle age.
Is there something that youmight say to middle-aged women
about the power of movement orthe mindset or things that they
can learn from their physicalactivity that they could bring
(29:02):
into their work lives to ensurethat they feel visible, relevant
and important in theconversations they want to have?
Susanne Mueller (29:12):
Yeah, I had a colleague, a friend of mine now,
in the running class and shesays you know, I started running
when I was, I don't know, 45,50 years old and this is where I
can thrive and be powerful andhave the victory pose and get a
medal.
So this is freedom to me and Ithought that was really cool to
(29:34):
hear from her.
I think now is the time tospeak up, and we know the book
Lean In.
Actually, the psychologistGilligan says it's not enough to
lean in, we need to stand up,and I think in today's times, if
people women think they areinvisible, this is the wrong
(29:58):
thing to do.
And I always say if you get aninvite to a meeting and you're
like, why am I invited?
You were chosen to be invited.
Have a seat at the table, have aquestion ready.
You can always have a questionready that you can ask.
You can.
Basically what I coach many ofmy clients is have a question
(30:20):
catalog and this is called theprepared spontaneity.
You can always adapt yourquestions to the situation.
So have a catalog ready, beready to speak up and put the
lipstick on.
Women, have the extra power.
Use a color that looks good onyou.
I never wear black because thatdoesn't look good on me.
(30:41):
I wear blue because then myeyes pop out more.
Put the lipstick on and don'tsit like you have nothing to say
.
The Olympians when they havethe medal on, they're proud.
So be proud of what you havedone, be proud what you have
accomplished and just take thatnext step and take the big next
(31:03):
step.
I love this.
Susannah Steers (31:07):
I am going to include links to Susanne's
website and her podcast and allthe places that you can find her
in the show notes.
Susanne, thank you so much forjoining me today.
It has been an absolutepleasure.
Susanne Mueller (31:22):
Thank you for having me.
I love to talk about this.
I can talk for hours.
Susannah Steers (31:26):
Well, yes, I feel like we just touched the
surface.
We'll have to come back on thisconversation another time.
Susanne Mueller (31:31):
I'd love to.
I'd love to Anytime.
Thank you so much for having meTake care.
Susannah Steers (31:35):
Bye-bye.
Thank you, bye-bye.
I hope you enjoyed today'sepisode.
Subscribe and if you love whatyou heard, leave a five-star
review and tell people what youenjoyed most.
Join me here again in a coupleof weeks.
For now, let's get moving.
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