7 Ways to Make Yourself More Coachable
Written by Dave Lipson

As passionate coaches we want to impart athletes with as much knowledge, information, and attention as possible. Unfortunately, the communication process is often interrupted both on the coaches and athletes’ part by group size, distractions, time constraints, etc…. Here are 7 ways that you as an athlete can get the most out of the coaching we are trying to provide.

  1. Show up 10 minutes early. This will help you check out the workout, watching the previous class finish.

Don’t Drink your Diet Away this Holiday Season!
Written by Courtney Johnson

The holiday season is filled with temptations, starting with all those little snack size candies that are everywhere for Halloween, to the abundance of sweets, cookies, stuffing, and endless other holiday treats that seem to follow us everywhere we go during the Thanksgiving and Christmas season. The Slim for the Chimney Team Challenge is one of the hardest challenges we’ve ever done, forcing you to resist many of those holiday temptations. Many of you have been great at really sticking to Paleo for this challenge,

Breakfast Soufflé
Written by George Economou
(Originally posted on July 11, 2011)

This is a twist off of the breakfast frittata. The ingredients can be as varied as with the frittata, it’s really only the preparation that changes. The texture on this dish is really cool, making all that extra prep worth the effort.

-8 eggs, yolks and whites separated
-5 oz bag of spinach
-1 ½ cup broccoli florets
-1 cup cherry tomatoes
-2 Tbls coconut oil
-seasonings to taste: garlic powder,

Week 2 of training for Carlsbad 1/2 & Full Marathon – we will be doing the long intervals at the track tonight and you will be responsible for doing the other 2 workouts on your own between now and next wednesday.  I strongly encourage running with someone from the group over the weekend for the tempo run.

Long Intervals –
4 x 800M repeats with 4 minutes of rest in between.  BRING A WATCH!!!!
If you want to find out what your pace should be for these intervals then plug in your goal for Carlsbad into the McMillan Run Calculator –

Don’t Throw Nutrition Out the Window While Traveling
Written by Nichole DeHart
(Originally posted on October 13, 2011)

As athletes, coaches and fitness enthusiasts alike, we take our nutrition seriously. Many of us are diligent about prepping food for the week and making sure our pre and post-workout nutrition is dialed in. For many, this meal planning goes well until you throw the word ‘travel’ or ‘vacation’ in there. It seems like then the diligent planning and nutrient dense meals go out the window. I am here to tell you that they don’t have to be thrown out the window!