Winter is here. For those who live in colder climates, the trainer, the treadmill, and a heated pool are friends. The shorter days mean waking up and coming home when it's dark outside. This can make it hard to stay motivated to get your workouts in, especially when the temperatures are below freezing...

When training for a major "A" race sometimes we get so caught up in the SWIM BIKE RUN portion of our training that we overlook the STRENGTH TRAINING component. As I mentioned in a PREVIOUS blog post, strength training can make you stronger, faster, and help keep you injury-free. You don't need a ton of...

Have you guys had your RUNNING GAIT analyzed yet? It's a super simple test where I video you running in slo-mo at the track. I take a shot from the front, back, and lateral views. I got through the clip frame by frame and take note of your positioning for the following: head, shoulders, arms, hands, hi...

BMI which is Body Mass Index is a number used to describe your weight in relation to your height. It is calculated with the following formula:

BMI= kg/m squared where kg is a person's weight in kilograms and m squared is their height in meters squared. If your BMI falls between 18.5 and 24.9 you are con...

Somebody asked me the other day what my philosophy on training is. Although this has changed over the years it usually comes down to this: 

If you want to see a significant gain in your fitness level, you must be working out REGULARLY overloading your muscles so that there is a gradual adaptation and in...

1. Spend time in the saddle. This means ride often. Like any other endurance sport, you need to put in the time to build your base, build strength, and get FASTER. I recommend 3-4 times a week with a key high intensity ride with intervals, a strength ride with hills or tempo efforts, and one long ride...

I have been doing TRX since 2009 when I got certified to teach it. I started teaching it on the Marine Corps base to a room full of active duty Marines and Sailors aboard Parris Island. If you want to work your CORE like no other workout you've ever done, then you need to start doing TRX! 

The TRX can b...

After a major sporting event such as an Ironman triathlon, Spartan Beast, or a Cross Fit Competition, our bodies want REST and RECOVERY. Not everyone has access to what an NFL football player might have available to them, but there are many less expensive resources to help you relax, rid your body of l...

I write this post on a rainy and chilly Monday in February. Certainly not the most motivating time of the year to be outside on a bike, in a pool, our outside running. For many, the thought of getting out of bed in the dark and cold is less than enticing. But like anything else, there is a way around t...

It's rainy, cold, and dark outside and it seems almost impossible to get out of bed in the morning to work out. The days are shorter and the temperatures are dropping. Your bike trainer and treadmill are your new friends. Swimming doesn't seem too exciting, especially since the air temperature is chill...

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