Coaching Philosophy

Our approach to coaching is simple and honest. We design our programs based on your current level of fitness, your goals and your needs.
Using a variety of assessment tools we gain an accurate measure to determine your starting point, health challenges, preferred activities and personal goals. Then we design a personalized plan for your success.
And finally we offer training and support to help keep you motivated and on track.

Focus Areas

  • Health: No matter where you start, your health is most important. If you are starting an exercise program your goals may include reduced blood pressure, improved mobility or healthier body composition.
  • Fitness: Here is where you take it to the next level. Increased frequency and duration of exercise will significantly improve your quality of life. Goals might include walking in your first 5k, hike a local trail, or begin competing in a sport.
  • Sport: Ready to set a PR? By committing to regular, periodized training, based on your goals, anything is possible. With proper coaching you will learn what to do when, and how to fit it all into your busy life.

Featured Posts


General Questions I am often asked from athletes: How do you communicate the training. I use training peaks to load your program. Plus I respond to text and email daily, unless I notify you I am racing or out of service. Phone call set up by appointment. Do you block workouts in 1 weeks (2-4 […]

September Challenge Group

Less sunlight, back to school, fall is quickly approaching! How did you do with your summer slim-down challenge? What are your fitness and nutrition goals for the Fall? If you are struggling with losing inches, toing up, and general health? Below are some reminders 1. Weight loss is about taking in less calories than you […]

Ironman Boulder Race Report – Dan F

Well, I’m an Ironman. I would have preferred to finish a little quicker, but I’m satisfied with how I did. 11 hours flat. Seriously, 11:00:38. If I had known I was 38 seconds from breaking 11 hours, I would have pushed a little more on the end of the run or not taken so dang […]

Lose weight, create lifestyle changes

Losing weight and keeping it off is a matter of mindful eating, planning and preparation. I Used to fluctuate unto 15 pounds between my peak race weight and “off season” weight. When I am training I am more hyper focused on eating clean. Unfortunately when I was taking some time off I let me chean […]

Real Food Vs SN Products

Article Written By Cindy Dallow, Ph.D, RD Registered Dietitian and Certified Specialist in Sports Dietetics (specialty within the American Dietetic Association) You’re headed out for a 3 hour ride and you’re wondering whether to take a banana or extra sports drink. Which one is better? According to a recent study, both are equally as good […]

Tri The Boat report from Dan F.

Race report for Tri the Boat: I got to the race early, right at 6 and got set up pretty quickly. I ran for about 20 minutes, and added in 4 20 second accelerations and felt fine. I then changed into my wetsuit for a swim warm-up. I had swam in the lake the day […]

Impact of Ironman Training

Hey, saw your FB post about the Psychological impact of Ironman training/racing. Funny, I was just thinking about that today! I am sure people always want to talk about the negative impacts, the stress it creates trying to find the time to train… but today I was thinking about how cathartic Ironman training and racing […]

Ironman CDA report

“You know what…I am happy that I finished because it was rough. So many things out of my control today and so many issues. My mind is so clear though right now and I’m going to do something I don’t normally…I am gonna post thoughts on FB and then I’m going to write you a […]

Triathlon Training 101

Inspired to train for a triathlon but don’t know where to start with training for it? Below are some specifics of program design to help you plan your training week. Training plans are a balance of frequency, duration and intensity over period of time, 8-24 weeks depending on the distance of the triathlon you are […]