Blog

Believe You Can

There’s a popular nutrition podcast I listen to. The host often says “there’s no free lunch in nature.” I love this saying, and I find that it goes for training as well. There is no free lunch in running and triathlon. What do I mean by this, exactly? Well, specifically this…races aren’t going to train for themselves. Signing up for races is fun. It gives athletes a little endorphin boost which feels good. Now what? Whether you’re a beginner or have been racing for years, you gotta train. Hiring a coach can help. Having guidance and accountability is useful during training. Someone is there to answer questions, and figure out the best plan for each athlete as an individual. Everyone is different. Each athlete is like a puzzle and the coach can help fit the pieces together, creating a picture of a successful, goal-meeting race day. Regardless of the distance, training for a race can seem a little daunting. For some, a 5k is that distance. For others, its a 70.3. Whatever “your” goal race distance, the first place to start is believing that you can do it. We live in a wonderful world full of all kind of gear, gadgets, GPS, heart rate monitors, power meters and sensors. All these things are useful in tracking metrics for training. But you know what is equally, if not more important? The athlete’s belief in themselves that they can train for and successfully complete the event. Humans can have a tendency to make things complicated and its important to occasionally take a step back, look at the fundamentals, and be sure... read more

Exercise of the Week: Fire Hydrants

Coach Rebecca demonstrates Fire hydrants. A classic exercise targeting the often overlooked glute medial. 20-30 reps each side. Start on hands and knees. Bring one leg up with a bent knee, as high as you can with good form, do not rotate as you lift. You should feel this in the glute. To increase difficulty raise the opposite arm straight out in front of... read more

Exercise of the Week: Standing Hurdles

Coach Rebecca demonstrates standing hurdles. Targets hip flexors and glutes. Good for range of motion and balance. Stand on one leg and bring the other up and across the body with a bent knee. Draw a counterclockwise circle. 15-20 reps on each leg, then do the same leg in the opposite direction (draw a clockwise circle). Focus on opening the hips and increasing ROM and flexibility. To increase difficulty, stand on a... read more

Exercise of the Week: Physical and Mental Challenge

This week, we challenge everyone to do something that is difficult. That is a little bit uncomfortable. Break out of the temperature controlled, regulated world. Take a cool/cold shower. Do your workout early morning. Run a new route without GPS. Start a conversation with another runner or somebody at the gym. By stretching out limits we show ourselves how strong and fearless we can... read more

Exercise of the Week: Skull Crushers

Coach Kristie demonstrates the exercise of the week, Skull Crushers. This exercise is sometimes also called lying tricep extensions.  This exercise specifically targets the triceps.  You can do them on a bench, BOSU (like shown), or stability ball. Lie down, arms extended straight up, bend arms slowly to a 90 degree angle, then return to starting position.  Start with 3 sets of 10-12... read more

Coach Kristie Product Review: Halo Top Creamery

I was approached by Halo Top to give their product a try.  Ice Cream.  Twist my arm why don’t you?  I don’t have a sweet tooth by any means, but I do enjoy a good ice cream from time to time.  Living in Vegas, ice cream can make a sweltering summer day a bit more bearable. Taken directly from their website: “And we’re not joking. While Halo Top is low-calorie, high-protein, and low-sugar, we use only the best, all-natural ingredients to craft our ice cream so that it tastes just like regular ice cream. We know it sounds too good to be true, so don’t just take our word for it – dig in and see for yourself just how good healthy ice cream can be!” I honestly hadn’t heard of Halo Top and when I posted on my personal Facebook page I would be reviewing this product, several people chimed in with how amazing this ice cream tastes.   So I set off to the store. Upon arrival the first thing I noticed, the shelves carrying Halo Top were close to bare.  Selection was slim.I had to get on my knees and reach way back in the freezer to find the last of the Sea Salt Caramel and Mint Chip.  While I was digging a woman approached and in a bit of desperation “Please Got tell me they aren’t out of Lemon Cake?”.  I reached over and found one and handed it to her.  She was overjoyed “I missed when the truck came to restock, if you don’t get here, you miss it, it goes fast”.  I took... read more

Introducing: Coach Michelle!

I am a marathon runner and dietitian, and I have a passion for stretching my endurance capabilities and helping others. I am very excited to be working with KR Endurance! My coaching philosophy closely mirrors the Lydiard system of training. This type of training starts by building a solid foundation then applying event specific conditioning. I believe that consistent training + nutrition (fuel and recover) + rest + enjoyment and fun = steady improvement and long term success. Whether you are a seasoned marathon runner and want to qualify for Boston, or you are a new athlete looking to complete your first 5k, I am confident I can provide the training and nutritional principals to help you reach your goals. Running/Coaching/Dietitian High school State Champion (Texas) in the 2 mile: NCAA Division 1 Cross Country Nationals Qualifier: The University of Arkansas 8 Time Boston Marathon Qualifier Level 1 USATF Certified Coach for Track and Field 9 years as a registered dietitian working with recreational and elite runners My Running PRs: Mile: 4.58 5k: 17.42 Half Marathon: 1.21.31 Marathon: 2.58.58 My ultimate running goal is to break 2.45 in the marathon and qualify for the USA Olympic Trials. In my free time I enjoy running, watching the NFL, spending time with my wife, hiking with my dog, and watching my 5 silly chickens frolic in the yard. I look forward to working with... read more

Exercise of the Week: Lateral Shoulder Raise with Rotation

Coach Kristie demonstrates the Exercise of the Week:  Lateral Shoulder Raise with Rotation   This exercise is for deltoid recruitment.  Stand with feet shoulder width apart.  Arms bent and dumbbells in front, waist high.  Raise arms laterally and while doing so rotate the dumbbells bringing them just above your head, opposite ends touching.  Return to start position.  That is one repetition.  Start with 3 sets of 10-15 reps.  When you can easily do 3 sets of 15, increase sets or... read more

Be Kind – Stop Shaming Yourself and Others

Recently someone sent me a private Facebook message.  It was a screen shot of a comment that another person in the fitness/endurance industry had sent them.  It was about me. “She’s gained weight, soft around the middle.  What kind of example is she being?  She’s supposed to be this fantastic coach, she certainly doesn’t look like it.  Disgusting.” Normally a comment like this would deeply hurt me and I would curl up a sobbing mess.  No.  This time it made me mad.  Downright furious.  I have been witnessing so much shaming in sport lately (adult and youth) that I have had enough.  Time to take a stand. Since weight and how I look is thrown in my face a lot.   Here is my transformation over the last 10 years:                   Picture #1, I had a miserable pregnancy.  I gained over 100lbs.  My body went on strike.  Fortunately the reward was a healthy happy boy who is the light of my life. Picture #2 I lost over 100lbs was lean and mean and in competitive running shape.  There is a difference between racing and competing. I was focused 24/7 and in the gym or on the track 2 – 3 times a day.  Nutrition was strict. Picture #3 I was 15lbs heavier than picture #2. Picture #4 is where I am today.  10lbs heavier than picture #3.  Not as lean and muscular.  Well within normal BMI (not overweight).  My last physical was glowing.  I’m healthy. I am not competing right now. I am running and having fun.  I’m actually running faster... read more