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Race Strong: Gut Health for Endurance Athletes
How many of you have experienced gut issues during a race? I distinctly remember getting terribly ill and having to stop at every portable restroom (there was one every mile) during the marathon of my first Ironman. I was miserable. Sadly, many of us have similar war stories. It is estimated that between 30-90% of people have struggled with gastrointestinal issues at some point in their lives. In…
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Triathletes: Own the Transition With Brick Workouts
Triathletes have been doing brick workouts (running right off of the bike as you would in a race) for ages. Brick sessions are a valuable training tool that comes with the territory of managing three sports instead of one. The question is not whether or not you should do bricks, but how often should you do them, and how they should be structured. Let’s clear that up by asking a simple question:
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Programming for the Unexpected: Risk vs. Reward
No pain. No gain. We’ve all heard it before, and maybe you’ve even taken it to heart. But these are only partial truths that should really be accompanied with “no recovery, no gains.” Training for performance is a balancing act between appropriately challenging your body to elicit physical improvement and recovering enough to see the gains from all your hard work.
Recovery is the yin to the…
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Addition by Subtraction - My Year of Saying No
New Article: Addition by Subtraction - My Year of Saying No
NO. Such a simple word, really. Just two letters long, yet it has been such a difficult word to master.
N. O.
Why is that so hard to say sometimes?
Some days I look at my two year old niece and am just astonished by how quickly she learned the word no. It’s incredible, really. She good at it – uses it without hesitation.
NO.Â
It’s simplicity is beautiful. She’s not trying to please anyone. She’s…
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Run in Sh*tty Weather - An Ode to Mental Toughness
Run in Sh*tty Weather – An Ode to Mental Toughness
It’s 5 am. Your obnoxious alarm is going off. It’s 15°F out and snowing. What person in their right mind wants to get out of bed to go exercise in that mess?
I mean, honestly, it’s so cozy and warm in bed. This HAS to be a poor life choice.
But you do it. You peel yourself out of bed, layer up and get it done.
Why?
Maybe you do it because it’s…
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Endurance Athletes: The 2 Phases of Perfect Off-Season Prep
Endurance Athletes: The 2 Phases of Perfect Off-Season Prep
I want your next season to be your very best, and I’m sure you do too. Capitalizing on your off-season lays the groundwork for a great season ahead. The off-season, or as I prefer to call it, the transition phase, is a time ripe with opportunity for long-term gains and consistent PRs. Who doesn’t want that?
Making the most of this time…
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The Single Secret to Becoming a Better Runner
The Single Secret to Becoming a Better Runner
Do you want to know the secret to becoming a better runner? Become more efficient. That’s it. Overly simplified, yes, but that is it.
An Example of Excellent Running Technique
All that training you are doing develops efficiency in one way or another. For example, those countless hours of training work to better your heart’s stroke volume, teach your body to efficiently metabolize fuel, and adapt…
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There Is No Try: Believe in Yourself
Newest article is up on Breaking Muscle! Pretty pumped to share this one with you all. Your beliefs have a critical impact on your success!
Do or do not. There is no try. It’s cliché, and yes, Yoda said it, but if you remember anything I ever tell you, remember that. Better yet, don’t just remember it. Believe it.
In my time as a coach, I have picked up on many behavioral patterns. The most interesting are those that make or break people as they pursue their goals. The pattern I want to discuss today is belief.
Beliefs Are Powerful
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Supertip #1: How to Nail Your Daily Hydration
Supertip #1: How to Nail Your Daily Hydration
Proper, consistent hydration is crucial to successful weight loss and performing at your best. Today’s video covers a quick tip to help you make sure you nail it on the daily. For those of you who would rather read, here is the run down:
1) Grab your go-to water bottle. Anything works. Carry it with you as often as possible.This…
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3 DRILLS FOR STRONGER AND SMOOTHER OPEN WATER SWIMMING
3 DRILLS FOR STRONGER AND SMOOTHER OPEN WATERÂ SWIMMING
There’s no doubt about it, swimming is a highly technical activity. Much like golf, there are myriad ways to screw it up. Add in open water, and the whole scenario becomes that much more complicated.
Taking your open water swimming to the next level requires you to break the complicated motion into its parts.This better facilitates its mastery. That’s where drills come into play. Try these three…
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Avoid These 4 Mistakes for Better Freestyle Swimming
You know what stinks? Learning the hard way. We each have those standout memories of times where we could have saved ourselves some serious hassle if only we were less stubborn. I’m sure one comes to mind. Almost makes you want to cringe, doesn’t it?
My goal today is to help you avoid the biggest swimming mistake I made when I was learning. I focused too much energy on technique and not enough…
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The Thanks Giving Habit
The Thanks Giving Habit
Pause.
As the holiday season kicks off with Thanksgiving tomorrow, many of our lives are about to get a whole lot crazier as we juggle all sorts of obligations and traveling. 2015 will be here before we know it! In the midst of the coming whirlwind of activity, I encourage you to try out the habit of pausing throughout the day. It will change you if you let it.
Tomorrow, when you wake up, pause…
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Bust a Move or Busted Movement: Why You Should Treat Movement as a Skill
Bust a Move or Busted Movement: Why You Should Treat Movement as a Skill
Hey! Coach Shawn here. I’ve been meaning to have a serious talk with you. Lately you’ve been missing a lot of practices (I mean A LOT). That’s no good. I mean how do you expect to perform well without practicing? Seriously? I mean, yes, you’re talented and all, but you’re going to make a lot of mistakes if you keep this up…You’ve got a lot of work to catch up on.
What on earth am I talking about?
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A Day in the Life: Why You Shouldn't Look at the Scale Every Day
A Day in the Life: Why You Shouldn’t Look at the Scale Every Day
A Day in the Life is a series of real, honest sneak peaks into the lives of our coaches and athletes as they wrestle with the same type of things you do.
It’s common advice that you will hear across the health industry: don’t look at the scale every day. Here’s why. Recently I started several of my clients on a zig-zag approach to managing their caloric intake. I decided I’d dial up the…
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Ideal Weight: Is There Such a Thing?
Ideal Weight: Is There Such a Thing?
Ideal Weight: Is There Such a Thing?
As a fitness professional, one of the most common questions I am asked when I sit down with a client to establish a plan is “what should I weigh?” And that is understandable in the sea of opinions and cultural pressures. It’s so hard to know what to aim for and to maintain a healthy body-image any more. We get so focused on a number on a scale that we all too…
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Overcoming Guilt and Becoming Awesome
Overcoming Guilt and Becoming Awesome
Overcoming Guilt and Becoming Awesome
Have you ever been in the middle of a conversation with a friend and caught yourself thinking “man, I really should do that” when the topic shifts to something that is typically guilt-inducing like putting money in your retirement accounts or eating better? Think back to one of those moments with me for a second and tell me this: did you actually end up…
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Choosing the Right Massage Therapist - Quick Tips
Choosing the Right Massage Therapist – Quick Tips
Quick Tips: Choosing a Massage Therapist
So you’ve read up on why massage is beneficial and you’re thinking about getting a massage but aren’t sure where exactly to start. We have you covered.  Compiled below is a nice list of tips to get you paired with just the right therapist for you.
First, Figure Out What You Want
As with many things in life, the best first step is to figure out what you…
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