Health & Fitness Engineer

Coach BK and super friend and fellow triathlete chatter about "failing" at Ironman races, the gifts that are giving from that and the resilience and fortitude required to hold your own lines.   BONUS : a real good story about an Ironman swim that tried to take out some triathletes. www.bonniekissinger.com

#77 Ironman Texas 2021 Pulling it Together

#76 Ironman Florida 2020 COVID Style

Show notes: (0:40) Bobby's Story: Epic transformation from alcoholism (3:12) Personal Growth of the Ironman Journey (5:30) The "Got Your Back" mentality within the Triathlon Community (8:37) That Texas Ironman Belt Buckle (10:17) Start off that Swim Well; layout, run prior to swimming, Visualize the start, the swim! Utilize a mantra during practice swimming and racing. "I am stronger." (15:30) The Canal, not bad at all (17:00) Successfully managing the battles within the swim, work to NOT flip on your back to "recover" in swimming (21:00) Swim to Bike transition, prep for transitions the day before and weeks before in training (25:30) Bike, PAY ATTENTION, electrolytes Bike to Run Transition, look at it the day before, memorize landmarks, it's long, careful with hot pavement (35:30) RUN, lots of people not doing their electrolytes correctly and getting sick, 3 Loops, when are you going to visit special needs (43:45) Run fueling and hydration / electrolyte conversation, know how to management the deviations, duck and weave, how to stay cooler with hand helds and arm coolers. (46:30) Have you visualized your race finish. That first ironman finish is so special. (47:20) What is your mantra. For Bobby's son, "I got this". <3 <3 <3 Helpful Links: Free Athlete Health and Performance Assessment www.bonniekissinger.com/aha

Coach BK and fellow ironman triathlon Alissa Swartz chats about the benefits of strength training for the ironman triathlon, especially the woman athletes.   If you'd like to get a snapshot of where you are at, hook up with us to do a free athlete health/performance assessment. Complete this form and we will schedule a phone chat. www.bonniekissinger.com/aha

Coach BK and fellow athlete Susan Lyons, Wolfpack Tri Club athlete, chat about Waco 70.3, 2019.     If you are interested in a free athlete health/performance assessment, complete this form!  www.bonniekissinger.com/aha

Coach BK and fellow ironman triathlon Alissa Swartz chats about the benefits of strength training for the ironman triathlon, especially the woman athletes.   If you'd like to get a snapshot of where you are at, hook up with us to do a free athlete health/performance assessment. Complete this form and we will schedule a phone chat. www.bonniekissinger.com/aha

Coach BK and fellow athlete Susan Lyons, Wolfpack Tri Club athlete, chat about Waco 70.3, 2019.     If you are interested in a free athlete health/performance assessment, complete this form!  www.bonniekissinger.com/aha

Coach BK and fellow Ironman triathlon Michele, Wolfpack Tri Club athlete, chat about great things to do to help with reflection on the life/race season.   Check out this article on wrapping up and planning for the next race season! http://www.bonniekissinger.com/how-to-start-your-off-season-well/   If you are interested in a free athlete health/performance assessment, complete this form!  www.bonniekissinger.com/aha

Coach BK and Wolfpack Tri Club athlete Carissa Dukes chat about the Ironman Louisville 2019 experience. Her perspective comes from a mom with two young kids and her take on the swim being cancelled.  Honest words from the heart. www.WolfpackTriClub.com Free athlete health/performance assessment. www.bonniekissinger.com/aha

Coach BK and athlete Angie K chat about the fine points of Ohio 70.3   www.TrainwithCoachBK.com Free athlete health/performance assessment. www.bonniekissinger.com/aha

Coach BK and Coach Gina share a funny or two about peeing in shoes and not adulitng those shoes very well.   www.bravingkarma.com

Coach BK and Wolfpack Athlete Shelona chat about their experiences at Muncie 70.3.  This is a fun and wonderful race for experienced and new triathletes.   Free athlete health/performance assessment: www.bonniekissinger.com/aha

Coach BK and Derek Redenius, boyfriend, chat about his experience of volunteering at Ironman Texas in 2018.  He gives a wonderful perspective from a non triathlete point of view, as well as from the the view of being a significant other supporting an ironman in training.

Coach BK and Michael Folan chat about how Infinite Nutrition is an excellent method of fueling for training and racing for endurance races/adventures. Check out more information at www.bonniekissinger.com/trainingnutrition Free Athlete Health Assessement at: www.bonniekissinger.com/aha Save $$ with discount code: "BKCoaching" Check out Infinite Nutrition at : https://www.infinitnutrition.us/  

Coach BK and athlete Sarah Brown chat about the "Heart of Endurance".   We come to it in search of ... We find ... Part 2:  How The Heart of Endurance helps us to heal Part 3:  How the Littles are Watching

Oceanside 70.3 Ironman Triathlon Race Review

SWIM:  AG wave start, off the beach, standing waist deep start, buoys on your right, sunny on one side   BIKE:  Not flat, maybe not fast, a bit of a challenge     RUN:  Unpleasant.  Mostly dirt roads and can be incredibly hot.  Well supported.  

What will get in the way of a successful (successfully executed) What is a Successful Ironman Season Healthier and happier in the other side Not divorced, family not disgruntled Evolved into the next version of yourself Meet goals Managed yourself well in training AND racing Habits that Really Get in the Way of a Successful Ironman, and may result in a DNF Not doing it for yourself or the healthier whys.  You are not “a real triathlete” until you do an ironman.  Peer pressure. Doing it for Status.  Unhealthy drive to do the really hard things to prove that you are good enough. Dreamboard or vision board.  YOU HAVE TO REALLY WANT IT.  For yourself for it to be enjoyable and “successful”. And not a shit show. Losing track of your why Dreamboard Not resting and recovering enough. Utilizing too aggressive of a plan, some plans cycle 3 weeks on and one recovery.  Some (ours) do two weeks on, one easier. Acknowledge that recovery is mandatory and do it.  (don’t complain about it) Have a plan that works for your lifestyle, life demands, etc Listen to your body, have a sounding board and alternative activities that are more “rest like” that are productive but won’t tear you down.  Wear you down.  Drag you down.   Not be consistent and disciplined.  Not get up in the am.  Staying up too late.  Have that 3rd glass of wine. Not learning the ever important nutrition discipline.  You need to be very consistent with what you try and make small changes.  Learn to ask your body specific questions in order to know how to fix the things that BEGIN to go sideways (before your yacking in the john) Not understanding the principles of hydration/electrolytes fueling Injury. How to communicate to coach (or …) and how to fix early before it becomes a big darn deal.  THIS IS A BIG ONE. Lack of strength training and self care.  Not fucking doing your yoga or stretching.  Ironman is a lot of motion in one dimension ? injury. Strength training keeps all joints CENTERED.  Running, biking (in general) tend to not unless your form is PERFECT. Not honoring limitations Not preparing for course specifics such as bike elevation gain or hot runs, choppy water, wind. Not learning some technical aspects, mostly concerning the bike.  Bike stations, tire changing, dropped chain and generally not having a lot of bike handling skills. Not training smart, like heart rate training. Driving too hard, working too hard. Not having a coaching.  (Coral’s example of her first ironman. Sounding board, etc).  Or expecting/thinking that you can travel the EXPONENTIAL LEARNING CURVE by yourself.  The books and groups are awesome, however … if you are not perfect or slightly cra cra or identify with being a hot fucking mess … you might want to get a coach. Namaste.  There are some great structure programs with support groups that provide great plans.  However, they do not have tailored help and instruction for those that have specific needs.  Do you have issues like swim anxiety or hip issues …. Because in ironman, little issues become big fat issues fairly quick.  And might end a season or make a race a complete crap show.

  Coach BK and Yuri Elkaim chat about how important nutrition and  health eating is, especially when considering endurance athletes and female health. Yuri Elkaim is a health and fitness expert, "energy nutritionist", and author of The All-Day Energy Diet. He wrote this book for himself - he battled for 20 years with crippling health issues, which included extreme fatigue - as well as millions of everyday people for whom low energy is robbing their lives. Now, serving over 250,000 people on a daily basis via email and with over 15 million Youtube videos watched, Yuri is most famous for helping people enjoy all-day energy and amazing health in a very short period of time without radical diets or gimmicks. He holds a bachelor’s degree in Physical Education and Health from the University of Toronto and is a Registered Holistic Nutritionist. Yuri is also a former pro soccer player and served as the strength & conditioning and nutrition coach at the University of Toronto for 7 years. He's on a mission to transform the lives of more than 10 million people by 2018. For more visit: http://www.yurielkaim.com