What’s your motivation to workout? by Coach Heather

My motivation to workout is my health. I was told over 10 years ago that I was prediabetic, I had high cholesterol and was headed for a heart attack and stroke by my doctor at 31 years old! I fell in love with Triathlon after I started losing some weight. My Trainer convinced me to do one! I had a lot of fears to overcome! I didn’t know how to swim! Looking back I’m very grateful for my journey and what I have overcome! I look forward to my journey continuing! Now I am a Coach because of how my life has been changed! I know how my life has been change others lives as well! The confidence I have gained in myself and the barriers I have broken and my new outlook on life keeps me motivated. I never want to go back to the old Heather. I have met a few Heather’s a long the way! I thank God that I am able to be in the fitness industry and am able to help others who need it. What chance do you need to take? Everyone has their own reason for working out. My mother works out because she saw her parents health decline. My grandmother had diabetes and was lethargic. Both of her parents died of cancer. Her diabetes turned into pancreatitis. The history of both sides of my family keeps me motivated. Have you seen a family member or friends health decline? Has your life been changed by fitness? A client of mine her husband works out because of his parents health. He loves running... read more

Muscles and Mascara – Product Reviews to Come

Hello there!  It’s me, Coach Kristie, Owner and Head Coach of KR Endurance, a fitness and endurance sport coaching team! Being a part of the fitness and endurance community from time to time I am approached to review products that are widely used or newly being introduced, in the fitness and endurance worlds.  I currently have a few products I am working with to create reviews for the very near future. Recently I have been approached by an entirely different community.  The community of health and beauty for both men and women.  They want to reach a different demographic.  People who are “real” in the world and not necessarily experts or influencers in the health and beauty community. Keep your eyes open for more content on the KR Endurance blog.  We’ll keep up fitness, race recaps, exercise of the week and other endurance sport information and personal experience blogs, but now you’ll also have something new to look forward to reading. Cheers from all of us at KR Endurance and remember to be #krestrong! Feel free to contact me at if you want information on our coaching services or anything else you may... read more

Exercise of the Week – Center Chest Press

  Coach Kristie demonstrates the Exercise of the Week, Center Chest Press. This workout can also work the triceps if you hug the elbows and arms to your side in the start position. In the start position, elbows at side, hands cradling weight.  Weight should be moderate to heavy depending on desired result of the workout.   Raise and return to start. For added difficulty you can raise weight, drop to skull crusher, return, then down. If you want more information on the benefits of this workout feel free to contact Coach Kristie at      ... read more

Introducing Coach Diane!

I consider myself a life time athlete and coach! My athletic career started at 11 years old, continued through high school, collegiate softball player. My coaching began as a volunteer in the athletic community of Northeast Philadelphia. With the leadership and mentoring from my coaches, I went on to pursue my BS in Health and Physical Education and taught and coached for 15 years at various levels. Upon relocating to FL, I changed careers and received my AS degree and have been a licensed Physical Therapist Assistant. I continued my athletic involvement by participating in running, cycling, and triathlon. I have continued as a PTA for the past 28 years in various setting. In 1999, I was one of the first USAT certified coaches (16) and in 2001, became a USAT level 2 coach. I also was certified in US Cycling, US Swimming. I am currently ITCA certified. ( I hold many other certifications in my “tool box”) I have had many local coaching programs in the St. Petersburg  area, including a children’s triathlon program. My running coaching program was large group yearly lead in preparation in varied distances. If we total my years of coaching, it would be over 30 years of experience. Most recently,  I have expanded to virtual coaching to include para athletes in both running and triathlon. I have coached runners from beginner to elite in both running and triathlon. My participation as a multi sport athletes spans almost 30 years. I have experienced both US National and World competition in triathlon as a visually impaired para athlete. I have run several Boston Marathons. Oh,... read more

ITU World Triathlon Grand Final Gold Coast Race Recap – by Coach Heather

  This was my big A race for the year!  I have prepared for this race all year long!  I worked smartly with my Coach!  I was ready to kill it!  One of my athletes sent me a quote!  Don’t let fatigue make a Coward out of you! Race morning I had such peace and a different mindset than I have ever before!  I was ready to go leave it out on the course! 10:30am we started warming up want about 10:45 we were swimming to the right of the start line!  We felt great!  The water was a little chilly but once you got in and moving you were good to go! You needed to be in the corral 20 minutes early!  I was getting into my mojo listening to the music (I love music!). Getting my mind ready to go kill it!  Our wave was called @11:05am!  Then they told us to come up one more to the start and out the ribbon up so the wave behind us waited! The race director counted us down!  The official at the start asked us how many buoys on the left!  5!!  The horn went off and off we went! I was in a pack and keeping up!  The current drifted us and we swam back!  I had a good swim not as fast because of the current!  Good for me!  Out of the water into T1 and off on the bike I went!  I was in 2 packs on the bike!  The Aussies and all of us worked together!  That was the cool thing!  We weren’t working against one... read more

Sweet Tooth by Coach Heather

What does a sweet tooth look like to you?  I love sugar and sweets.  I have found healthier options over the years.  I limit mine to once a week with my husband so we can have fun and try new things!  On the back of the package not just the label we need to pay attention to.  The ingredients.  They are very essential.  The ingredients tell us what the product is made of.  What is in our food is where all the food allergies and sensitivities are coming from. During that time years ago when I started training I loved potato chips.  Potato chips have sugar in them.  My Trainer at the time pointed out to me the reason I love them during that time is because of the sugar content.  There are hidden sugars in things like potato chips, maltodextrin, erithylol, stevia, swerve, etc.  You have to get to know your ingredients.  We now have the privilege of having Google to look everything up.  Finding recipes that have less ingredients in them or chips that have less ingredients in them is one key!  Making your mind up that you don’t want to have any white sugar or sugar that’s not good for you!  Sugar comes in many different forms and ingredients! Below are a few recipes I’m going to try when I get that urge for something sweet!  You can always make healthy snacks and freeze them to have them on hand or put them in the fridge in containers!  They’re available!  When you wean yourself off of white sugar you will feel the difference! One of my clients... read more

Taking Risks by Coach Heather

What are risks?  Google defines risks are defined as a situation involving exposure to danger.  Risks have I taken any!  Absolutely!  I am going across the globe without my husband.  That is a huge risk.  I know that I have the Lord with me every step of the way!  I will be safe!  Risks what kind of risks do you take in everyday life?  I have taken many risks on my fitness journey.  The first one I took was marrying Frank even though I knew we loved each other.  We met online somewhere I never thought and nobody ever thought I would meet him.  God always has a plan.  Frank has been the biggest blessing in my life.  I was telling him today that none of this would be possible if it wasn’t for God and him.  Frank purchased Jolene and I our first training package.  The second one was to learn to swim.  The third getting on my bike after being a child falling off and never running competitively.  All 3 of these risks have brought me greater joy than I could have ever imagined. In our church service last Sunday our Pastor talked about risks.  He talked about a purpose driven life and taking risks for the Lord.  When we face him what risks did we take for the Lord.  I believe my job is top inspire others!  When I started my fitness journey I had no clue that I would take the risks I have taken.  Where did it take me?  To ITU World Championships Gold Coast Australia! I never dreamed I would be a Personal Trainer, Triathlon... read more

Recovery – by Coach Heather

What does Recovery look like to you?  Is it just sitting down after a workout?  Is it eating junk food after a workout? Recovery is defined as a period of rest for the body to be restored to a state where it can exercise at high intensity levels. Sleep is one of the most important components of an effective recovery program.  The days that you have a high-intensity workout make sure you get adequate sleep so you wake up the next day feeling recovered before your next workout. There are other strategies such as compression socks, cool Epsom salt baths, foam rolling, stretching and just plainly putting your feet up. One of the hardest components to manage is recovery.  We have to balance life – work, family, children, etc.  We are always taking care of others and what they need.  There comes a time that we need to think about ourselves.  Injuries and OTS (over training syndrome) occur when you don’t take the time to recovery (taking care of you). When I have a 2 hour brick or do a mock Triathlon I make sure I have my compression socks/shorts/pants and OOFOS recovery shoes with me.  As I am on my feet a lot I have compression pants to wear to work.  Also, I have to think about recovery for my feet.  You can combine any of the above recovery strategies. Nutrition is defined as the process of providing or obtaining the food necessary for health/sports.  Recovery after a workout should be essential.  Macros and micros are very important.  It’s huge because of EPOC (exercise post oxygen consumption).  As... read more

Confidence by Coach Heather

Confidence what does that mean?  Confidence is believing in yourself.  What does that mean?  Does it mean not facing fear – absolutely not?  Fear=False Evidence Appearing Real.  What do you do when you are facing fear.  Well you look at fear is the first step.  You have to tell yourself that this was not put before you to not just look at.  You can stare at it and stay comfortable or you can look at it and walk through the emotions of fear.  You can walk through and grow through every feeling you have. FEAR=Face Everything And Rise – what does that mean?  No matter what you’re afraid of or not confident it’s okay to have fear but to not let fear control you.  When I was first learning to swim I had to look at that buoy every Sunday.  My Coach and best friend we would go open water swimming and they would tell me I can do this but I had to learn to believe it.  What does that mean?  It means telling yourself that you know how to swim and that you can do this.  This was put before you to conquer and experience what’s on the other side of conquering that fear.  I had to become confident and believe in the fact that I knew how to swim. My mental game went back to that day that my younger sister pushed me in the pond and my Dad had to dive in and save me.  I had no clue how to swim so I was panicking.  My younger sister was laughing and my Dad told... read more

Lifestyle vs. Diet & Building Your Fitness Success to Last- by Coach Heather

I was asked a few days ago how do I get a Beach Body like yours? One thing is hard work and dedication.  You have to make a promise to yourself to change.  That is the hardest thing to do I believe besides nutrition.  When you work for something you value it more.  You have to learn to dedicate yourself to taking care of you. Lifestyle – what is a lifestyle?  Googles definition is a process that takes time and requires support.  Once you’re ready to make a change, the difficult part is committing and following through.  So, do your research and make a plan that will prepare you for success.  Careful planning means setting small goals and taking things one step at a time. Diet – what is a diet?  Googles definition is restrict oneself to small amounts or special kids of food in order to lose weight. A lifestyle lasts the rest of your life.  A diet is for a period of time.  You have to make it a lifestyle in order to keep it off! What does a lifestyle look like? 1.  Change!  Take one thing you want to change and change it!  Small Goals      Lead to Big Results!  You make a bad choice when you change, you forgive      yourself, dust your knees off, get back up and make a better choice next time!      We’re only human so we will make mistakes! 2.  Accountability – Is it hiring a Trainer or Coach to help you with getting in      shape?  Is it being part of a Team of athletes?... read more