Podcasts about coach april

Welcome Welcome to Episode #487 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.   Mountain bike racing and riding in the foothills last weekend has us super excited for this week's topic and guest. We have Bill Plock joining us to talk about an incredible riding experience - Colorado's Ride.   April, how are you feeling after last week's The Bear MTB race?   I'm still hootin' and hollerin' from such an EPIC day on the trails! That course had it all—technical climbs, fast descents, and some serious scenery. Huge shoutout to Rattler Racing for putting on a top-notch event. The community vibe, the volunteers, the energy—it all made for one unforgettable race. I seriously can't wait for the next one.   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News Ask A Coach: How to Serpentine Swim? Guest Interview: Bill Plock on Colorado's Ride Get Gritty: Training Camp - G2G Bike Camp Schedule TriDot Workout of the Week: Easy Ride Fun Segment: Triathlon Guilty Pleasures   Announcements and News:   Upcoming Programming - Our March focus will be on running.   Apr. 26 - Athlete Highlight! :) Sasha Goldsberry  May 3 - Group Ride - Boulder 70.3 of FulGaz   G2G Spring Training Camp May 17-18 - Swim Focus in C.Springs and Chatfield May 24-25 - Bike Focus - Chatfield/Chatfield May 31-June 1 Run Focus - Boulder/Boulder We are already at 50% of slots reserved. Price Alert! Prices go up on May 1st and Discounts drop. For more information…. https://grit2greatnessendurance.com/training-camp Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance   With so much happening this season—from athlete highlights to our spring training camps—it's clear that progress favors the prepared. And that's exactly what our next segment is all about. It's time for Ask a Coach, where we tackle your biggest training questions and help you get one step closer to your goals. But first, let's introduce our sponsor for today's Ask A Coach segment.   Ask A Coach Sponsor: G2G Endurance Greatness isn't about luck—it's about preparation. At Grit2Greatness Endurance Coaching, we've partnered with TriDot to help you train with purpose, precision, and progress. Custom workouts. Smarter insights. AND a 2-week free trial to prove it works. After that? Plans start at just $14.99/month. No more wasted time. No more wasted effort. Click either Coach Rich's or Coach April's link in our show notes and train like the athlete you're meant to be. Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: How to Serpentine Swim We received an Ask A Coach through the 303 Triathlon website this week Ruth asks: Dear Coach, Could you give me some race strategy tips on how to: swim the full length of the lane, turn at the wall, and swim back down the same lane to complete one lap (or two lengths) of the pool. Then swim under the lane line to the next lane and repeat the process until athletes have completed a lap in six lanes for a total of 300 meters. Please include advice about: *passing when someone is coming back down the same lane ( possibility of 3 abreast) *does it matter if you pass on the right or left of the athlete? *touch & kick off OR flip when returning down the SAME lane *your technique for getting under the lane rope and heading off again *explain the mind set, as I'm used to open water races and I want to dominate Thank you in advance! I listen to your podcasts during long, indoor bike sessions. You make me feel a part of the triathlon world. I get your email notifications for Grit2Greatness Endurance. I hope the following specifics aid you in your response to me. I don't like adding the anxiousness of "how" to execute the swim, so any advice is welcome! The race is May 3, so I have time to practice what you suggest. I've done 2 serpentine swim races and the biggest issues for me were:  *passing through the congestion of swimmers returning down the lane *swimmers resting at the wall and thusly blocking the ability to push-off/flip-turn *choosing which side to pass a swimmer on that is meandering   Dear Ruth, This serpentine swim format presents some unique challenges, but with the right strategies, you can navigate the congestion smoothly and maintain momentum throughout the race. Here are a few strategies: 1. Passing Through Lane Congestion Strategic Positioning: Start strong to secure a front position and avoid major bottlenecks early on. If starting later, be mentally prepared for more congestion. Breath Control & Awareness: Practice bilateral breathing to keep an eye on approaching swimmers. This helps with timing a pass effectively. Speed Bursts: Rather than attempting a sustained faster pace, use short, controlled accelerations to overtake when space opens up.   2. Dealing With Swimmers Blocking the Wall Adaptable Turn Techniques: If a flip turn isn't possible, opt for an open turn with a powerful push-off at an angle. Underwater Exit: If the lane rope transition is congested, avoid surface-level interference by streamlining under the resting swimmers while transferring to the next lane. Pre-race Observation: Before starting, assess common bottleneck areas—know which lanes tend to clog near the walls and mentally prepare alternate strategies. Communicate: Before the race, talk to the 3-4 swimmers ahead of you to come to a working agreement that if you get your toes tapped, move to the side at the next wall. 3. Choosing the Best Side to Pass a Meandering Swimmer (if you can't pass at the wall) Reading Body Language: Observe patterns in how the swimmer moves—does their meandering have a rhythm? Predict their next movement before passing. Firm Commitment: Once you initiate a pass, sticking to your chosen side with confidence to prevent hesitation that could slow you down or cause contact. Gentle Tap: If someone is repeatedly veering into her path, a subtle tap or verbal signal can alert them without disrupting their rhythm. Practice these strategies in training sessions with other swimmers to simulate race-day conditions. This combination of communication, awareness, adaptability, and assertiveness will make all the difference. Good luck and let us know how it goes!   Interview: Colorado's Ride with Bill Plock Bill Plock, Ride Director for Colorado's Ride is going to talk to us about this epic experience,  Colorado's Ride. This is a premier cycling adventure through the breathtaking landscapes of the San Juan region. This unforgettable journey takes you through Silverton, La Plata and Archuleta counties, and the legendary Wolf Creek Pass, with overnight stays in the charming towns of Durango and Pagosa Springs. Immerse yourself in Colorado's most scenic and iconic destinations while enjoying a ride that prioritizes adventure, exploration, and connection.    Get Gritty Tip: Attend A Training Camp G2G Bike Focused Camp: May 24-25 Day 1: May 24 - Chatfield State Swim Beach Lot Day 1 Schedule: 8:00 Athlete Welcome Kit & Swag (Coffee and Carbs) 8:30 Bike mechanical clinic (get you hands dirty) 10:00 Transition Clinic 11:30 Lunch and Learn (box lunches)* 12:00 Race Rehearsal (2-4 hours; cheer others when done) 5:00 Social Happy Hour (Breckenridge Brewery) * Please let us know about any food allergies or dietary restrictions What to Bring: Bike gear (bike, pump, helmet, shoes, bottles, nutrition, emergency kit) Transition Bag (sunscreen, rubber bands, baby powder) Run gear (running shoes, running hat, sunglasses) Day 2: May 25 - Chatfield State Swim Beach Lot Day 2 Schedule: 8:30 Meetup (Coffee and Carbs) 9:00 Bike Handling Skills Clinic (2 hrs) 10:30 Bike Climbing and Descending Practical  12:00 Lunch* and “Ask A Legend” with TBD 1:00 Start Long Runs (1-2 hours; cheer others when done) 3:00 Camp Awards and Closing  What to Bring: Bike gear (bike, pump, helmet, shoes, bottles, nutrition, emergency kit) Run gear (running shoes, running hat, sunglasses) Transition bag (towel, sun screen, etc) TriDot Workout/Drill of the Week: Easy Ride Easy Ride Warmup 10 min @ Z2 with 4 x 30 sec (30 sec) Spinups     Main Set All @ Z2 Include 2 or 3 repeats of even duration of Hcp totaling 4 min. Session Note This is an easy ride for a reason. Focus on a smooth pedal stroke and holding around 90 rpms. Manage your intensity based on heart rate rather than power. Going faster or further on this session will likely hinder your recovery from prior sessions and your ability to get the most out of future sessions. For the HCP (high-cadence pedaling) efforts, pedal as fast as you can pedal without bouncing in the saddle. Try to achieve up to about 115 rpms. During HCP, use very low resistance (low gear and/or reduced power). The objective is smooth and fast leg speed not generating power.   Fun Segment: Triathlon Guilty Pleasures Segment: Triathlon Guilty Pleasures – Rank That Ridiculousness! Welcome to Triathlon Guilty Pleasures, where we confess our quirkiest habits, indulgent routines, and those oddly specific rituals we swear help us race better. But this time… I'm going to read six scenarios and rate each one on a scale from 1 to 5 for absurdity—with 1 being totally understandable and 5 being what is even happening?! Rich, are you ready to let the judgment begin?   1. The Matching Gear Mania “Every piece of race day gear has to match—from the kit and shoes to the water bottles and gels. Color coordination is power.” Stylish? Absolutely. Necessary? Debatable.   2. Zone 2 = Trash TV Time “Treadmill sessions are scheduled around reality TV shows. If I'm not running, I'm not watching. Endurance meets entertainment.” You're either building aerobic fitness… or judging cupcakes on Netflix.   3. Sunglass Snobbery “I have sunglasses for every training mood—‘aero mode,' ‘cloudy intervals,' ‘post-race selfies,' and more.” Fashion meets function… but mostly fashion. 4. The Post-Race Shower Snack “Sometimes I bring a PB&J into the shower after a race so I can eat and rinse off at the same time.” Fueling meets multitasking… or madness. 5. Pre-Race Burger Ritual “I have to eat a cheeseburger the night before every race. No burger, no PR.” Is it carb-loading or superstition? Yes. 6. Bike Cleaning as Therapy “I clean my bike before every long ride, even if it's already spotless. It calms me.” Clean drivetrain = clear mind.   Listener Prompt: What's your triathlon guilty pleasure? DM us, tag us, or confess anonymously—we'll read the best ones in a future episode and rank the ridiculousness! Closing Line: No matter how wild, weird, or wonderful… if it keeps you training, it's totally valid. Mostly.   Closing: Before we close, I want to wish Caroline Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!  

#486 Triathlon Longevity with Coach K   Welcome Welcome to Episode #486 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.    We are rolling out the fountain of youth this week as we explore how triathlon leads to longevity and how to splash around in this fountain of youth for as long as you can.    April –​​ that's right, Rich! This week we're trading wrinkle cream for running shoes and Botox for bike intervals. Because if triathlon is the fountain of youth, then we're doing cannonballs in it! We've got insights, inspiration, and maybe a few secrets to staying fast, strong, and ageless—so let's jump in!   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News Ask A Coach: How to find longevity in triathlon? Get Gritty: Attend a Training Camp - Preview of Swim Camp Schedule TriDot Workout of the Week: Swim Ladder Fun Segment: Triathlon Would You Rather–Disney Edition   Announcements and News:   Upcoming Programming - Our March focus will be on running.   Apr. 19 - Bill Plock joining us to talk about Colorado's Ride Apr. 26 - Athlete Highlight! :) Sasha Goldsberry  May 3 - Group Ride - Boulder 70.3 of FulGaz   G2G Spring Training Camp May 17-18 - Swim Focus in C.Springs and Chatfield May 24-25 - Bike Focus - Chatfield/Chatfield May 31-June 1 Run Focus - Boulder/Boulder The water bottles arrived and they look amazing. We are already at 20% of slots reserved. https://grit2greatnessendurance.com/training-camp   Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Greatness isn't about luck—it's about preparation. At Grit2Greatness Endurance Coaching, we've partnered with TriDot to help you train with purpose, precision, and progress. Custom workouts. Smarter insights. AND a 2-week free trial to prove it works. After that? Plans start at just $14.99/month. No more wasted time. No more wasted effort. Click either Coach Rich's or Coach April's link in our show notes and train like the athlete you're meant to be. Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: Webinar with Coach Kurt “Mad Dog” Madden Coach Kurt Madden, with 50 IRONMAN finishes, 15 first place finishes in his age group across IRONMAN competitions, multiple top-ten finishes at the Ironman World Championships, and Two-Time Winner of the Ultraman World Championships is joining us to talk about longevity in triathlon and running. Get Gritty Tip: Attend A Training Camp Day 1: May 17 - USAFA Recreation Center  Schedule: 8:00 Welcome and Swag (coffee and carbs) 8:30 Swim Skills Workshop (3 hrs) 11:30 Lunch and Learn (box lunches)* 12:00 Race Rehearsal (2-4 hours; cheer others when done) 5:00 Social happy hour (Ivy Wild at the Bistro) * Please let us know about any food allergies or dietary restrictions   What to Bring: Swim gear (swimsuit, googles, cap, longblade fins, snorkel and nose clip) Bike gear (bike, helmet, shoes, bottles, nutrition, emergency kit) Run gear (running shoes, running hat, sunglasses) ID and and Gate Pass   Day 2: May 18 - Chatfield State Park Kingfisher Lot (across from Gravel Pond) Schedule: 8:00 Meetup for coffee and carbs 8:30 AM OWS Clinic (Location A - Gravel Pond beach) 10:00 Transition Clinic (Location B - Swim Beach lot) 12:00 Lunch* and “Ask A Legend” with Olympic Triathlete Jennifer Gutierrez 1:00 Start Long Runs (1-2 hours; cheer others when done) 3:00 Camp Awards and Closing  * Please let us know about any food allergies or dietary restrictions   What to Bring: Swim gear (swim or tri suit, wetsuit, tinted goggles, bright swim cap, neoprene cap (optional), swim safe buoy, earplugs, vaseline, TriSlide) Run gear (running shoes, running hat, sunglasses) Transition bag (towel, etc) TriDot Workout/Drill of the Week: Swim Ladder Ready to descend the swim ladder? This week's workout is all about pacing, form under fatigue, and dialing in your endurance one rung at a time. We kick things off with a smooth 200 at Zone 2, just to get things flowing. From there, we sharpen technique with some 6/1/6 drills and one-eyed breathing to help you stay long and balanced in the water. Main Set 1 x 500 Build to Z4 (20 sec) 1 x 400 Build to Z4 (20 sec) 2 x 300 @ Z4 w/Paddles (20 sec) 2 x 200 @ Z2 (20 sec) 5 x 100 @ Desc to Z4 w/Paddles (20 sec) 125 Alternating Drill Choice/Free by 25 (25 sec)     Cool Down Balance of time @ Z2 and/or repeat warmup drills as time permits. Session tip: As the intervals get shorter and your rest gets more generous, resist the urge to get sloppy. Hold that form, stay efficient, and finish as strong as you started. Swim ladders are sneaky good—they build aerobic strength while training your brain to stay focused when fatigue sets in. Climb smart, descend sharper.       Fun Segment: Triathlon Would You Rather – Disney Edition! “Okay folks, it's time for a magical twist on our favorite game—Triathlon Would You Rather: Disney Edition! We're diving headfirst into the world of castles, sidekicks, and talking animals… but with a triathlon twist. These questions will put your race-day imagination to the test!”     Would You Rather…   …have your bike tuned by the mice from Cinderella OR ride a bike built by Hiccup from How to Train Your Dragon?    …run your marathon through the Pride Lands being chased by hyenas OR Run through the hellscape that is Fantasia!   …fuel with Princess Tiana's beignets at every aid station OR pre-race carbo-load with Lady and the Tramp?   …have Genie as your triathlon coach with unlimited wishes (but zero structure) OR be coached by Mulan—with perfectly executed drills and warrior-level discipline? …be stuck in a never-ending loop of “Let It Go” for the entire bike course OR have “It's a Small World After All” play during the entire run course?   …be the only human in a Disney-themed triathlon with every character in costume OR do a normal triathlon—but every volunteer is a Disney villain?   …win your age group and get your medal presented by Mickey Mouse OR finish last but get a surprise post-race photo shoot with the entire Disney Princess crew?     Closing Line: “So…to our listeners, what's your pick? And remember, there are no wrong answers—just magical ones. Share your choices with us on Instagram, Facebook, or tag a Disney-obsessed training partner who needs to hear this!” "All our dreams can come true, if we have the courage to pursue them."  – Walt Disney   Closing: Before we close, I want to wish you (April) good luck at tomorrow's “The Bear” MTB race by Rattler Racing. Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!  

Shoeless Joe's Peterborough x Steve Dangle Podcast Night: https://www.eventbrite.ca/e/1308643862019?aff=oddtdtcreator On this episode of The Steve Dangle Podcast, 00:00 Cake and losing! 08:00 Colorado, Dallas, & Vancouver 15:30 The Detroit Mid Wings 32:00 Leafs lose to Florida 50:00 Trade deadline acquisitions & owners 1:03:00 The Sens make the playoffs 1:05:00 The failed New York Rangers season 1:23:00 Calgary vs Minnesota 1:27:30 Is Vancouver gonna rebuild? 1:31:00 Ivan Demidov 1:38:00 Ray Shero 1:40:00 Evan Bouchard corner 1:50:00 The Newlywed Game! Visit this episode's sponsors: Enjoy 15% off your online purchase with code DANGLE at https://ca.monos.com/ Mando's Starter Pack is perfect for new customers. It comes with a Solid Stick Deodorant, Cream Tube Deodorant, two free products of your choice (like Mini Body Wash and Deodorant Wipes), and free shipping. As a special offer for our viewers & listeners, new customers get $5 off a Starter Pack with our exclusive code. That equates to over 40% off your Starter Pack Use code SDPN at ShopMando.com. This episode is sponsored by BetterHelp. Give online therapy a try at http://betterhelp.com/sdp and get on your way to being your best self. Subscribe to the sdpn YouTube Channel: https://www.youtube.com/@sdpn?sub_confirmation=1Join - SDP VIP: YouTube: https://www.youtube.com/channel/UC0a0z05HiddEn7k6OGnDprg/join Apple Podcasts: https://apple.co/thestevedanglepodcast Spotify: https://podcasters.spotify.com/pod/show/sdpvip/subscribe - Follow us on Twitter: @Steve_Dangle, @AdamWylde, & @JesseBlake Follow us on Instagram: @SteveDangle, @AdamWylde, & @Jesse.BlakeJoin us on Discord: https://discord.com/invite/MtTmw9rrz7 For general inquiries email: info@sdpn.ca Reach out to https://www.sdpn.ca/sales to connect with our sales team and discuss the opportunity to integrate your brand within our content! Learn more about your ad choices. Visit megaphone.fm/adchoices

Head Coach Will Hardy speaks with the media after the Utah Jazz lose on the road 147-134 to the Atlanta Hawks on April 6, 2025.

Recently named women's soccer coach Payton Chitwood talks about the transition, his vision for the program and what's ahead for the team | April 7, 2025

#485 The ONE Thing with Jay Papasan   Welcome Welcome to Episode #485 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.  This week we have a special interview with someone that everyone, athlete or not, will learn something from. Jay Papasan is a bestselling author and business leader, who co-authored The ONE Thing, The Surprising Truth Behind Extraordinary Results.    Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly! In Today's Show Announcements and News Ask A Coach - Feature Interview with Jay Papasan Get Gritty: The ONE Thing Principles TriDot Workout of the Week: Bike Power Intervals  Fun Segment: Guess that Gear!   Announcements and News: Upcoming Programming - Our March focus will be on running. Apr. 12 - Coach Kurt Madden, with 50 IRONMAN finishes, 15 first place finishes in his age group across IRONMAN competitions, multiple top-ten finishes at the Ironman World Championships, and Two-Time Winner of the Ultraman World Championships is joining us to talk about longevity in triathlon and running Apr. 19 - Bill Plock joining us to talk about Colorado's Ride Apr. 26 - Athlete Highlight! :) Sasha Goldsberry  May 3 - Group Ride - Boulder 70.3 of FulGaz   G2G Spring Training Camp May 17-18 - Swim Focus in C.Springs and Chatfield May 24-25 - Bike Focus - Chatfield/Chatfield May 31-June 1 Run Focus - Boulder/Boulder The water bottles arrived and they look amazing. We are already at 20% of slots reserved. https://grit2greatnessendurance.com/training-camp   Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance What's the difference between a good triathlete and a GREAT one? Smart training. And that's where we come in! At Grit2Greatness Endurance Coaching, we've teamed up with TriDot to bring you easy onboarding, custom workouts, and data-driven insights that actually make a difference. Try it free for two weeks—then keep the momentum going for as little as $14.99/month. Sign up through Coach April's or Coach Rich's link in our show notes, and let's start training like you mean it! Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: Interview with Jay Papasan Jay's expertise in focus, goal-setting, and high performance makes him an excellent guest for the 303 Triathlon Podcast. The ONE Thing provides a powerful framework for busy athletes looking to balance training, work, and life while staying laser-focused on what truly moves the needle. His insights can help endurance athletes simplify their approach, build consistency, and achieve breakthrough results—both on and off the racecourse.. Get Gritty Tip:  The principles outlined in *The ONE Thing* can be incredibly effective when applied to triathlon training. Here are five ways they align:   1. **Prioritize Your Focus**: The book emphasizes focusing on one thing that matters most. For triathletes, this could mean identifying the weakest discipline (swim, bike, or run) and devoting extra time and energy to improving it. Alternatively, it might mean prioritizing recovery or strength training if those are key to your performance.   2. **Set Clear Goals**: The ONE Thing encourages setting specific goals that align with your long-term vision. For triathletes, this could mean planning a race calendar and defining what success looks like—whether it's completing your first triathlon or achieving a personal best in your next Ironman.   3. **Time Blocking for Training**: Keller and Papasan emphasize time blocking—dedicating undistracted time to your priority. Triathlon training involves balancing three sports, so time blocking ensures you consistently make space for swim, bike, and run sessions, as well as rest and nutrition planning.   4. **Leverage the Domino Effect**: The concept of tackling the most impactful task first can be applied to triathlon preparation. For example, improving your swimming technique could have a domino effect, boosting your confidence and setting a positive tone for the rest of your training sessions.   5. **Combat Multitasking**: The book warns against multitasking, advocating instead for deep focus on one task at a time. In triathlon training, this could mean being fully present in each workout—focusing on your stroke during swimming, your cadence during cycling, or your form during running—rather than allowing distractions to dilute your effort.   Triathlon training requires discipline and strategic planning, and *The ONE Thing* offers a framework to enhance your focus and efficiency.    TriDot Workout/Drill of the Week:  Bike Power Intervals This week's TriDot Workout of the Week is all about *Power Intervals*—and learning how to generate strong, sustainable watts using two different techniques. After a solid warmup with some Z4 primers, you'll hit two rounds of 4-minute efforts at Zone 4 with a low cadence of 70 rpm, emphasizing raw force. Then you'll dial it back to Zone 2 and hold 90 rpm to recover. Power equals force times speed, and this session trains both sides of the equation—so you build strength *and* speed control. Keep those Zone 4 intervals crisp and clean, and remember: low rpm = grind, high rpm = spin, both equal *power*. Ready to break it down? Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4 Main Set 2 x 4 min @ Z4 ~70 rpm (2 min) Balance of time @ Z2 Session Note When performing Power Intervals, the hard efforts are all at Z4 but you'll be producing that power using two different techniques. Power is force times speed (cadence). During the initial Z4 efforts, you'll emphasize force production to produce power by pedalling at 70 rpms. During the latter Z4 efforts, you'll shift emphasis to producing power with a higher cadence by pedalling at 90 rpms. Your rest periods between harder efforts are at Z2. Perform Z2 efforts @ 90 rpms. Perform Z4 efforts @ 70 or 90 rpms as directed. And there you have it—your Power Intervals session designed to help you crush your bike splits by training both force and speed. Get after it, stay focused on your cadence zones, and remember: every stroke counts when you're building power with purpose. Now… let's shift gears—literally and figuratively. It's time for one of my favorite parts of the show, where we trade sweat for smarts and see just how well you know your triathlon gear. This week, we're kicking off a brand-new game I'm calling… “Guess That Gear!” Here's how it works: I'll read a few clues about a piece of triathlon equipment—could be from swim, bike, run, or transition—and it's up to you, Rich (and all of you listening), to figure out what it is before I give the answer. Ready to test your triathlon IQ? Let's play Guess That Gear!   Fun Segment: Life in the fast lane!!!   “Guess That Gear!” – Triathlon Edition  Segment Intro (Script): Alright, triathletes, it's time for our fun segment and I've got another completely brand new one for you—It's called, “Guess That Gear!” I'm going to describe a piece of triathlon gear—could be something from the swim, bike, run, or transition—and it's up to you, Rich (and our audience) to figure out what it is…  How It Works: I'll give a series of clues about a piece of triathlon-related gear, equipment, or accessory—starting vague and getting more specific. Round 1 Clues: I'm lightweight but can make or break your race. I'm often strapped, clipped, or buckled. Lose me in transition and you're disqualified. What am I? Answer: Helmet     Round 2 Clues: I'm packed with calories but not flavor. You'll probably get sick of me around mile 40. I can be fruity, salty, or even a complete mystery… What am I? Answer: Energy gel     Round 3 Clues: I'm often forgotten until it's too late. I can mean the difference between crying and cruising. You probably applied me in T1… if you remembered). Answer: Body Glide / Anti-Chafe Balm / Sunblock       Round 4 Clues: I sit quietly under pressure. I'm small, but without me, you're not going far. I love CO₂, but I'm not a soda can.   Answer: Spare tube     Round 5 Clues: I make you look like a superhero... or a sausage. I'm built for speed, not bathroom breaks. If you forget me on race morning, you're going to panic.   Answer: Tri suit Okay, that last one's a rite of passage. You haven't really lived until you've tried to wiggle out of one of these in a porta-potty at mile 56.   Closing: Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!  

Head coach Will Hardy speaks with the media after the Utah Jazz lose on the road to the Indiana Pacers on April 4, 2025.

Head coach Will Hardy speaks with the media after the Utah Jazz lose big to the Houston Rockets at the Toyota Center on April 2, 2025.

#484 USAT CEO Vic Brumfield   Welcome Welcome to Episode #484 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  This week we have a special interview with USAT CEO, Vic Brumfield! We are super excited to have Vic on 303 to share USA Triathlon's Mission, Vision and Purpose and Elevate 2028 - roadmap to the LA Olympic games! April, how excited are you for this interview?  April -​​ This is the interview of the year right here, Rich, and I love that we got to feature Vic and the USA Triathlon mission on the 303!   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly! Thanks buddy! Let me tell you about today's action packed episode! We've got a lot of great things happening that we can't wait to share. First up,    In Today's Show Announcements and News Ask A Coach - Feature Interview with USAT CEO Vic Brumfield Get Gritty: G2G Camp Series! TriDot Workout of the Week: Building 75's Fun Segment: Life in the Fast Lane!   Announcements and News: Upcoming Programming - Our March focus will be on running. Apr. 5 - Author of The ONE Thing, Jay Papasan to help us find that lead domino and create habits for success Public Service Announcement Ironman Announced Banned Running Shoes for 2025 Season – Triathlete 2025 IRONMAN Competition Rules - English Version_25 February 2025.pdf World Triathlon approves updates on the Competition Rules   G2G Spring Training Camp - Training Camp May 17-18 - Swim Focus in C.Springs and Chatfield May 24-25 - Bike Focus - Chatfield/Chatfield May 31-June 1 Run Focus - Boulder/Boulder Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance What's the difference between a good triathlete and a GREAT one? Smart training. And that's where we come in! At Grit2Greatness Endurance Coaching, we've teamed up with TriDot to bring you easy onboarding, custom workouts, and data-driven insights that actually make a difference. Try it free for two weeks—then keep the momentum going for as little as $14.99/month. Sign up through Coach April's or Coach Rich's link in our show notes, and let's start training like you mean it! Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: Interview with Vic Brumfield Joining us on the podcast today is Victoria Brumfield, the dynamic new CEO of USA Triathlon. Victoria embodies all the qualities of an outstanding leader—she's collaborative, creative, forward-thinking, service-oriented, and thrives on tackling challenges. With her clear vision for the future of the organization and the sport, along with her diverse expertise and unparalleled passion, she's uniquely equipped to elevate both USA Triathlon and the triathlon and multisport community across the country. As the driving force behind the ambitious 2028 Strategic Plan, Victoria is set to inspire and empower as she leads the way toward a bright future for the sport we all love. Post Interview: Rich: 1. From two truths and a lie - grew up riding horses and then doing standup comedy in NYC, how she found it using both sides of her brain. 2. Rebuilding the team and Tim Yount and gelling as an organization. 3. Getting the word out to tell the industry and world what they are doing and why - super honored to be a part of that strategy in a tangential way. 4. Definitely see the momentum Vic and the team are building. It would be a fun team to be a part of. Get Gritty Tip: Spring Camp Spring Training Camp Last week we talked about Spring Cleaning and Training Tips. Hopefully you are well on your way to having everything tuned, tightened, charged, repaired, bought, etc. I personally went to the bike store on Saturday and bought rim tape, tubes, Co2, Chamois Butt'r, citrus degreaser and more.   This week we are diving into Training Camps and why the Grit2Greatness Training Camp Series is a great way to learn, connect and train!   Each day will start with the first half of the day being dedicated to the focus of the camp. This applies to both days of the camp, Saturday and Sunday.  There will be a mid-day refuel before afternoon training. We want the camp to be compatible with your race preparation, so there is time planned for your race rehearsal and long runs.There will be plenty of support for those going long.  Saturdays will end with a social hour where we wind down with refreshments and nutrition that doesn't involve gels and bars. Details to be announced with Campers. Sundays will end after the long run with a Camper Awards Ceremony recognizing podium performance for most engaged, most improved and most supportive to others. Not ready to be a Camper? Try being a Volunteer! We love Volunteers! We will also have a volunteer signup. Just indicate Volunteer and which days in the Reservation form. https://grit2greatnessendurance.com/training-camp TriDot Workout/Drill of the Week:  Building 75's This session is all about controlled intensity progression—teaching your body how to increase effort efficiently without burning out. “Building” swim sets like this help develop pacing skills, stroke control, and race-day execution by gradually increasing speed within a single effort or across multiple repetitions. "Building" swim sets consist of one or more rounds of effort of a specific distance where you increase your intensity level during each effort. This increase can be prescribed as either a gradual build throughout the effort or stepped increases at each lap. Why It Works: Enhances pacing awareness by training different effort zones within a single rep. Improves muscular endurance by incorporating a mix of steady-state and high-intensity efforts. Develops speed control with structured builds and descends. Mimics race-day demands by conditioning you to shift gears smoothly. Breaking It Down: Warmup & Prep Work: 400-600 warmup with skills and drills   Main Set 8 x 25 as odds @ Z2, Evens Build (15 sec) 4 x 50 Desc 1-4 ( 15 sec) 100 Choice  The opening set gets you primed with shorter distances at varying efforts: 25s and 50s focus on gradual builds and controlled descends, waking up speed while reinforcing technique. 100 Choice lets you ease into the workout with your preferred stroke or focus area. Main Set – 4 Rounds of: 4 x 75 (25 sec) as 50 @ Z1, 25 @ Z2 50 @ Z1, 25 @ Z5 25 @ Z2, 50 @ Z4 75 Build to Z5 2 x 50 Drill Choice (20 sec) Each 4-round cycle focuses on controlled effort changes within each 75: First two reps balance steady swimming with a finishing push. Third rep reverses the effort, starting moderate and ending fast. Fourth rep builds all the way to Zone 5, pushing your top-end speed. Drill-focused 50s in between rounds reinforce efficiency before the next push. The Finisher – Kicking & Cooldown 2x 100 Kick (20 sec) 100 Kick sets add a strong aerobic and leg endurance component. Cooldown allows for a return to relaxed, controlled form. Cool Down Balance of time @ Z2 and/or repeat warmup drills as time permits. Takeaways: This workout is perfect for triathletes needing to fine-tune their ability to push through different effort levels in a race. Whether it's the back half of a long swim or a surge to catch a pack, Building 75's train both strength and strategic speed control—exactly what you need to swim smarter and faster on race day. Give this one a go and let us know—how do you handle changing speeds in the water?   Fun Segment: Life in the fast lane!!!  How It Works: Each guest gets hit with 5 rapid-fire, high-stakes triathlon scenarios. No thinking, no justifying—just a fast answer and on to the next!     Life in the Fast Lane – This Week's Scenarios: Last-Minute Gear Swap You're at the start line and realize you grabbed the wrong gear bag. You can either race with… A tri kit 2 sizes too big A casio calculator watch with zero smart functions Nutrition Nightmare Your only nutrition options on the bike are… An entire gel flask of mystery flavor A banana that's been rolling around in the bottom of your bag Mid-Race Musical Madness You're stuck with ONE song on repeat for the entire run. Do you pick… "The Final Countdown" on a never-ending loop A Kidz Bop version of your favorite pump-up song The Mystery Aid Station Surprise You roll up to an aid station, parched and desperate for fuel. But the only two options left are… A cup of warm, flat soda that's been sitting in the sun all day A handful of unmarked energy chews with a questionable texture Race Finish Style You're about to cross the finish line. Do you… Go for the epic victory leap (risking a cramp) Play it cool with a subtle nod like a pro Closing Line: Alright, that was Life in the Fast Lane! No time to overthink, just go with your gut. Let us know in the comments—how would you have answered these? Closing: Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!  

Welcome to Episode #480 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  What is run intensity? Why do we care about run intensity? What are the different ways of measuring run intensity? When should you use a particular method over another?    Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements and News Ask a Coach: Defining Run Intensity  Get Gritty Tip: Mastering Run Intensity TriDot Workout of the Week - Rich Fun Segment: Rich & April's Top 5 - Run Edition   Announcements and News:   TriDot Pool School   Group Ride Schedule - March 1st Manitou Incline Group Hike. Address and details at 303Triathlon Events https://www.facebook.com/share/1B8u6f7vdH/   Upcoming Programming - Our February focus will be on swimming. Mar. 1 - Run Intensity as HR, Pace, GAP and Power Mar. 3 6pm - Webinar with author and coach Matt Fitzgerald on his new book Chasing Mastery https://www.facebook.com/share/166xUjYuYp/ Mar. 15 - Run Drills and Run Mechanics Mar. 22 - Trail and Snow Running Mar. 29 - Creative Tips to make running fun   Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/   Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Hey triathletes, what if you could train smarter, not just harder? At Grit2Greatness Endurance Coaching, we've partnered with TriDot to give you the data-driven edge. No more guesswork—just custom workouts designed around YOU. Sign up through Coach April's or Coach Rich's TriDot links and start a 2-week free trial. Plans begin at $14.99/month and trust us—you'll feel the difference. Ready to step up your game? Click the sign-up link in our show notes and let's go! Ask A Coach: How to measure running intensity and which metric to use when? A common question. In the absence of a training plan or coaching, many runners get the trail or path at a running pace that just feels right. Run fast enough that you feel like you are training, but not so hard that it's too uncomfortable. Let's explore different definitions of running intensity, metrics to measure and which ones to use when: Defining Run Intensity - Run intensity refers to the level of effort or exertion you put into a running activity. It is often categorized as low, moderate, or high intensity, based on factors like pace, heart rate, breathing, and perceived effort. Here's a quick breakdown: Low Intensity: Easy, conversational pace. Your heart rate is relatively low, and you can maintain this effort for a long time. Moderate Intensity: Steady effort where you're working harder, but can still talk in short sentences. Your heart rate is elevated, and it's a great zone for building endurance. High Intensity: Challenging effort where talking becomes difficult, and you feel you're pushing close to your maximum capacity. This is often used in interval or sprint training. Rate of Perceived Exertion - Rate of Perceived Exertion (RPE) is a scale used to measure the intensity of your physical activity based on how hard you feel you're working. Unlike metrics like heart rate or pace, RPE is subjective and relies on your personal assessment of effort, factoring in sensations like breathing, muscle fatigue, and overall discomfort. Why Run to Perceived Exertion? Individualized Intensity: RPE adapts to your fitness level, energy, and external conditions (like heat or hills), offering a more personalized way to gauge effort. Improved Training: It helps balance your runs—ensuring easy days stay easy and hard days push you effectively. Injury Prevention: Avoid overtraining by recognizing when you're pushing too hard. When to Run to Perceived Exertion? Adverse Conditions: When gadgets like heart rate monitors or GPS devices are unreliable, such as in extreme weather or technical terrain. Adaptive Workouts: If you're feeling unusually tired or energetic, RPE allows you to adjust your workout to match your current capability. Race Training: For pacing strategies during races, especially if unexpected factors (like crowded race conditions) arise.   How to Run to Perceived Exertion? Use a simplified RPE scale (1 to 10): 1–2 (Very Easy): Recovery runs or warm-ups. You should feel like you can talk effortlessly. 3–4 (Easy-Moderate): Base-building runs, where you can hold a conversation without strain. 5–6 (Moderate): Steady effort runs, breathing heavier but still manageable. 7–8 (Hard): Tempo runs or intervals; talking is difficult, and you're focused. 9–10 (Maximum Effort): Short sprints or finishes; you're working at your limit. Incorporating RPE into your runs allows for more mindful training, adjusting to your body's signals in real time.   Heart Rate - Running to heart rate intensity involves monitoring and controlling your effort level based on your heart rate during exercise. This method helps align your training with specific fitness goals by ensuring you stay within optimal heart rate zones. Why Run to Heart Rate Intensity? Targeted Training: Heart rate zones align with physiological benefits like fat burning, aerobic endurance, or anaerobic power, making your training more effective. Prevent Overtraining: It ensures you don't push too hard on easy days or underperform on hard days. Performance Feedback: Tracks improvements over time as you can run faster at the same heart rate or maintain higher intensities for longer. When to Run to Heart Rate Intensity? Structured Training Plans: Ideal for workouts aimed at specific goals, like building endurance or improving speed. Recovery Runs: Helps keep effort low, avoiding unnecessary strain.   Race Pacing: Guides you to stay consistent and avoid burnout, especially during long races like marathons. How to Run to Heart Rate Intensity? Determine Your Heart Rate Zones: Calculate them based on your maximum heart rate (rough estimate: 220−age) or use a fitness test for accuracy. Common zones are: Zone 1 (50–60% of max HR): Active recovery. Zone 2 (60–70% of max HR): Aerobic endurance (easy effort). Zone 3 (70–80% of max HR): Steady-state/cardio fitness. Zone 4 (80–90% of max HR): Anaerobic power (hard effort). Zone 5 (90–100% of max HR): Maximal effort (short sprints). Wear a Heart Rate Monitor: Use a chest strap or wrist-based device for real-time feedback. Match Your Runs to Zones: Recovery runs in Zone 1–2. Long, slow distance runs in Zone 2. Tempo runs in Zone 3–4. Interval workouts in Zone 4–5. Training by heart rate takes time to get used to, especially as your pace can vary due to factors like weather, terrain, or fatigue.   Pace - Running to pace intensity involves setting and maintaining specific paces during your runs based on your goals and fitness level. This approach relies on measurable speed, helping runners stay consistent and hit desired performance targets. Why Run to Pace Intensity? Goal-Oriented Training: Enables you to train precisely for specific race goals, like a personal best or qualifying time. Consistency: Keeps your workouts structured and ensures you're working at the right level of effort. Progress Measurement: Tracking pace helps evaluate improvement and adjust training over time. When to Run to Pace Intensity? Race Preparation: Crucial when training for events like 5Ks, marathons, or ultramarathons to mimic race day conditions. Tempo and Speed Workouts: Ensures you're working hard enough to improve endurance or speed. Performance Tracking: Useful in testing sessions to assess fitness levels and adapt training plans. How to Run to Pace Intensity? Set Target Paces: Base them on your fitness level or goals, often determined through assessments (like a recent race) or pace calculators. Example: A long run at a slower, steady pace vs. interval training at faster paces. Use a GPS Watch or App: Track your pace in real time to stay on target. Match Workouts to Paces: Easy Runs: ~60–75% of your race pace, focusing on recovery and endurance. Tempo Runs: ~85–90% of race pace, maintaining a challenging but sustainable effort. Speed Work: Short, fast intervals (e.g., 400m) run faster than race pace to build speed. Running to pace is an excellent tool for precision, but it's important to stay flexible since factors like terrain, weather, or fatigue can impact your speed.   Grade Adjusted Pace - Running to grade-adjusted pace (GAP) intensity accounts for the impact of elevation changes (uphills and downhills) on your effort level. It essentially adjusts your pace to reflect how hard you're working, regardless of the terrain, allowing for a more accurate evaluation of intensity.   Why Run to Grade-Adjusted Pace Intensity? Effort Consistency: Uphills and downhills significantly alter your pace, and GAP provides a better measure of effort than raw pace alone. Smarter Training: Allows you to match your effort levels to your goals, even on hilly routes. Race Preparation: Ideal for training on varied terrain while maintaining the intensity required for flat courses or specific race targets. When to Run to Grade-Adjusted Pace Intensity? Hilly Routes: Use GAP to ensure your effort stays consistent when elevation fluctuates. Long Distance Training: GAP can help keep you within the right intensity zone during marathons or other endurance events on rolling terrain. Performance Analysis: Post-run, GAP is great for evaluating your effort compared to your intended training intensity. How to Run to Grade-Adjusted Pace Intensity? Use a GAP Calculator or App: Apps like Strava and certain running watches automatically calculate GAP based on elevation data during your run. Focus on Effort: Pay attention to how your body feels in hilly sections and adjust your pace to keep a steady effort. Uphills: Run slower than your flat-ground pace; GAP adjusts to reflect the extra effort. Downhills: Your pace naturally increases, but GAP accounts for the reduced effort. Incorporate GAP into Training Zones: Easy runs: Stay in lower GAP zones to avoid overworking on hills. Tempo runs: Use GAP to sustain the intended intensity, regardless of terrain. Hill workouts: GAP helps you measure consistent effort, improving strength and endurance. Running to grade-adjusted pace allows you to train smarter, especially in regions where hills dominate the landscape. Power - Running to power intensity involves using a power meter to measure the amount of force or effort you're exerting during a run, expressed in watts. Unlike heart rate or pace, which can be influenced by external factors, running power provides an immediate and objective measure of your effort, making it a highly efficient way to train. Why Run to Power Intensity? Objective Measurement: Power reflects your actual output, unaffected by variables like heat, fatigue, or elevation. Precision: It ensures you're training at the right intensity for specific goals, from endurance to speed. Consistency Across Terrain: Power accounts for changes in elevation and surface, helping you maintain consistent effort. Improved Efficiency: Monitoring your power output can help you refine your running form and efficiency. When to Run to Power Intensity? Hilly or Variable Terrain: Power allows you to maintain effort regardless of elevation changes, making it great for trail or road running. Interval Training: Provides instant feedback, so you can hit and sustain specific targets for each interval. Racing: Helps you avoid going out too hard or too easy by sticking to your target power zone, especially in events with rolling hills. How to Run to Power Intensity? Set Power Zones: Determine your Functional Threshold Power (FTP) through a fitness test, then calculate power zones (similar to heart rate zones): Zone 1 (Recovery): 55% or less of FTP. Zone 2 (Easy): 56–75% of FTP for aerobic base building. Zone 3 (Moderate): 76–90% of FTP for steady-state running. Zone 4 (Threshold): 91–105% of FTP for sustained hard efforts. Zone 5 (VO2 Max): 106–120% of FTP for short, intense intervals. Zone 6 (Anaerobic): Over 120% of FTP for maximal efforts. Use a Running Power Meter: Devices like Stryd or certain smartwatches with power sensors provide real-time wattage data. Match Workouts to Zones: Long runs: Stay in Zone 2 for endurance. Tempo runs: Target Zone 3–4 for sustained, moderate efforts. Intervals: Push into Zone 5–6 for high-intensity bursts. Training with power takes some adjustment but can lead to greater insights and efficiency in your running.   Get Gritty Tip: Mastering Run Intensity Not every run should feel like a race. One of the biggest mistakes endurance athletes make is pushing too hard on easy days and not hard enough on intensity days. The result? Stagnation, burnout, and frustration. Here's the key: Honor the purpose of each run. Easy runs should be easy—think conversational pace, building endurance without taxing your system. But when it's time to go hard, don't hold back. Speed work, tempo runs, and race efforts should push your limits, not just check a box. Challenge: On your next run, be intentional. If it's an easy day, slow down more than feels natural. If it's an intense day, embrace the discomfort and lean in. Training smart is how you break through. Grit isn't just about effort—it's about discipline. TriDot Workout of the Week:  “Threshold Repeats” vs “Recovery Run” Threshold Repeats Session Note Your goal is to perform each repeat with a consistent effort. The pace of your last repeat should be the same or slightly faster than your first. Be conservative and don't go out too hard on the first one else your later repeats will be negatively impacted. The most significant training benefit will come in how well you perform on the last few efforts. Recoveries should be at an extremly slow jog.   Main Set 2 x 9 min @ Z4 (2 min) Balance of session @ Z2 Balance of time @ Z2 Recovery Run   Session Note It's essential to manage your intensity for this session based on heart rate rather than pace and keep your heart rate well within the proper zone, even if it means walking instead of running.   Going too hard on this session will hinder your recovery from prior sessions, limit your ability to get the most out of future sessions, and deprive you of the essential training adaptations that only come with training at the lower intensity.   The pace at which you can go while maintaining a lower heart rate (and whether that is walking or running) is determined by many factors including environment, dehydration, residual fatigue, body composition, running efficiency, and aerobic fitness.   As your body composition, running efficiency, and aerobic fitness improve, you will develop the ability to go faster at your target heart rate. Maintaining your lower heart rate during these sessions is key to developing that ability.   Your heart rate is the standard of truth for your intensity level on this session. If you need to walk, then be disciplined to walk and remember that for these sessions ‘walking is winning'. Warmup ~5-10 min of dynamic stretching and muscle activation Main Set All @ Z2  include 3 to 4 x 20-30 sec Strides focusing on form and turnover Today's Fun Segment: Rich & April's Top 5 Running Edition How It Works: Rich and April break down their Top 5 favorites in a specific area of triathlon. From gear to training hacks, this is where experience meets personal preference. This week, we're hitting the pavement (or trails) with our Top 5 Running Favorites! Favorite Running Shoes The go-to pair that feels like running on clouds and never lets you down. What makes them special: comfort, durability, race-day magic?  Favorite Pre-Run Fuel The must-have snack or drink before heading out. Are you team coffee, bananas, or something unconventional? Favorite Type of Run Workout Tempo runs, hill sprints, or the good old long, slow distance—what gets you excited to lace up? Why it's a game-changer for training and racing. Favorite Running Route (or Type of Terrain) Trail, track, treadmill, or scenic roads—where do you love to run the most? Best spots we've ever run and why they stand out. Favorite Post-Run Recovery Hack The go-to recovery tool or ritual: foam rollers, ice baths, compression gear, or straight to the couch? Closing: Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey! Train With Coach Rich: Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Train with Coach April: Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde

We all want to work through our trauma and unwanted patterns correct? Of course we do...there are many wonderful modalities to work through these but here is one that you may not be aware of...it is not quite energy healing nor breath work, nor hypnosis but can have similar effective conclusions....April and Phil both practice at Lavender Lane and you will hear about how they connected and their thoughts on various forms of this type of treatment. April also has some unexplained experiences that she didn't get time to share in this episode as the Cafe was pinging ideas back and forth as usual. Here is a short snippet about what she does for her clients:April is a Coach with expertise in using somatic healing modalities to help her clients overcome the damaging effects of chronic stress and stored trauma; and develop deep inner resilience and nervous system regulation.In addition to her Coaching training, April has a Psychology degree from Simon Fraser University and is in training to become a Somatic Experiencing® Practitioner with the Somatic Experiencing International Organization founded by Dr. Peter Levine.April has successfully walked her own path of recovery from childhood trauma, and nervous system dysregulation. It is her own healing journey that inspired her to become a Somatic Experiencing® Practitioner. You can book with April here:https://lavenderlane.janeapp.com/#/staff_member/71/bioConnect with Unexplained Inc. here:https://www.unexplainedinc.com/

#479 Breckebeiner USAT Winter Nats Welcome Welcome to Episode #479 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  The Breckebeiner USAT Winter National Championship was last weekend in Breckenridge, Colorado and turned out to be the most fun you can have with all your clothes on.  I tell you what, Rich! I was nervous I wasn't going to be dressed warm enough. Man, was I wrong! When all was said and done, I was completely drenched and I'm glad I brought an extra change of clothes. Looking forward to our discussion later and sharing what we learned about this experience!   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements and News Ask a Coach: Winter Triathlon Training Tips  Get Gritty Tip: Feel the Fear and Do it Anyway! TriDot Workout of the Week - Rich Fun Segment: Quick Q&A    Announcements and News:   Champions Crowned at the 2025 USA Triathlon Winter National Championships in Colorado BRECKENRIDGE, Colo. - USA Triathlon kicked off the 2025 National Championships season on Feb. 15-16 at the USA Triathlon Winter National Championships in Breckenridge, Colorado, at The Breckebeiner. Athletes from across the U.S. raced the unique winter multisport format that combines running, biking and cross-country skiing, competing for national titles in the Winter Triathlon and Winter Duathlon National Championships. Athletes also raced to qualify for the 2026 World Triathlon Winter Championships.    Group Ride Schedule - March 1st pivot from Garden of the Gods Group Ride to Manitou Incline Group Hike.   Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/   Upcoming Programming - Our February focus will be on swimming. Mar. 1 - Run Intensity as HR, Pace, GAP and Power Mar. 3 6pm - Webinar with author and coach Matt Fitzgerald on his new book Chasing Mastery https://www.facebook.com/share/166xUjYuYp/ Mar. 15 - Run Drills to Become More Efficient and Powerful Mar. 22 - Trail and Snow Running Tips   Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Hey triathletes, what if you could train smarter, not just harder? At Grit2Greatness Endurance Coaching, we've partnered with TriDot to give you the data-driven edge. No more guesswork—just custom workouts designed around YOU. Sign up through Coach April's or Coach Rich's TriDot links and start a 2-week free trial. Plans begin at $14.99/month and trust us—you'll feel the difference. Ready to step up your game? Click the sign-up link in our show notes and let's go! Ask A Coach: What did you learn at USAT Winter Nats? Even before last weekend's race, several of my friends and athletes that I coach knew I was going to participate in my first winter triathlon. There was a lot of curiosity before and since the post I've received a lot of continued curiosity and questions about what this event was all about and how to train for one. When I first proposed the idea for doing the Breckebeiner USAT National Championship for Winter Triathlon, I really didn't know what to expect. I know I had my own reasons for being on the fence initially, but I got swept up in the excitement and fun from the interview we did with Vic Brumfield and Liz Kollar from USAT.  Just as I was on the fence, I know this was not a “no brainer” “all in” decision for you initially and for the purpose of this discussion, you and I can unpack what our reservations may have been and contrast it with how we actually experienced this winter triathlon and share some recommendations for others, so they can experience it for themselves. Get Gritty Tip: Feel the Fear and Do It Anyway Fear isn't a stop sign—it's a signal that you're stepping into something meaningful. The fear of failure, judgment, or the unknown is what keeps most people stuck in the comfort zone. But here's the truth: waiting to feel "ready" is the fastest way to stay exactly where you are.  Courage isn't about eliminating fear. It's about moving forward despite it. That first open-water swim? That first race? That business move you've been avoiding? The fear won't disappear before you start—you must start *with it*. And once you do, fear loses its grip.   Challenge: Identify one thing you've been avoiding because of fear. Commit to taking one action toward it today. Don't wait for the fear to subside—prove to yourself that you can move through it.   Grit isn't about never feeling afraid. It's about showing up anyway. TriDot Workout of the Week:  “Big Gear Work” Session Note Perform this session on an indoor trainer. Perform all efforts in race position unless directed otherwise. Planned time in Z6 reflects squats. Time spent in Z5 on the bike automatically earns you equal time spent in Z6, as proxy for your squats since they cannot be tracked on your device.   Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4   Main Set Dismount 30 sec Squats (shoot for 1/second) 30 sec Isometric squat   Mount quickly w/o recovery 1 x 3 min @ Z5 in biggest gearing at 55-65 cadence 1 min @ Z2 before dismount   Dismount 45 sec Squats (shoot for 1/second) 60 sec Isometric squat   Mount quickly w/o recovery 2 x 1 min @ Z5 (60 sec) in biggest gearing at 55-65 cadence 1 min @ Z2 before dismount   Dismount 60 sec Squats 30 sec Isometric squat   Mount 5 min @ Z2 Balance of time @ Z2   Today's Fun Segment: Quick Q&A Sometimes I think we take for granted that our audience already knows who we are and what makes us tick, so this week I thought I'd throw in a fun “get-to-know-you” segment with a quick Q&A. So I'm going to ask you a couple of general and then a few personal questions! Don't worry, I'll share too

Welcome Welcome to Episode #475 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. We hope you enjoyed last week's interview with Coach Erin Carson of ECFIT. This week we continue our programming on strength with a focus on bike strength and the many ways to develop the strength and power that goes into the pedals, but also the considerations for how the bike beneath you plays a role in your best bike performance.  Plus, we have an all new segment called “Athlete Success Stories” that features an athlete, who through commitment, grit and courage, is finding breakthroughs and growth.   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements Feature Athlete Success Story: Laura Hammdorff Ask a Coach: What muscle groups to develop for the bike? Get Gritty Tip TriDot Workout of the Week - 3 Bike Power Building Workouts Fun Segment: “Transition Troubles: Winter Triathlete Edition”     Announcements:   FulGaz Virtual Group Ride Schedule - No change with the Rouvy announcement. If you hadn't heard, Rouvy has purchased FulGaz and IRONMAN will continue to partner with Rouvy. FulGaz is going to continue offering the same services for the foreseeable future.    Our next group ride will be February 1st and we are riding the Pikes Peak ride on our FulGaz Virtual Group Ride.    303 Webinar Series Continues - February 4th 6-7 TriDot Pool School. Every 1st Tuesday of the Month   Announcing Talk Tuesdays (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month.   Upcoming Programming - Our February focus will be on swimming. Feb. 1 - FASST and essential pool equipment Feb. 8 - Webinar with TriDot Pool School Director, Coach Brandy Ramirez Feb. 15 - How to Read Swim Workout Feb. 22 - Open Water Skills   Grit2Greatness Coaching Facebook Page Live - Come check out our new coaching Facebook page @grit2greatnesscoaching Ask A Coach Sponsor: G2G Endurance Triathletes, ready to train smarter? At Grit2Greatness Coaching, we've teamed up with TriDot to bring you precision and progress. Sign up through either Coach April's or Coach Rich's TriDot links and enjoy seamless onboarding, personalized workouts, and cutting-edge analytics tailored to your goals.   Start with a 2-week free trial, then choose plans starting at $14.99 a month. With the right tools and support, you can achieve the extraordinary. Ready to see what's possible? Click the one of the sign-up links in our show notes to get started today!   Athlete Success Story: Laura Hammdorff Lead In (Rich): January continues our focus on strength. Last week we had Erin Carson of  ECFIT Performance Strength talk with us about strength training programs for endurance athletes seeking to perform at their very best in triathlons, marathons, and cycling events.    This week we are steering the conversation to bike strength and mobility programming. If you think we have the magic bullet for developing strength and power on the bike, think again. It takes work, from lots of angles and there is not a straight line to success, ever. How do strength programs, workouts, fueling, physical therapy, bike fit, components, riding apps, threshold assessments and so on factor into your power to weight ratio?    Here to help us unpack developing cycling strength and improving power on the bike is an athlete who I believe embodies “grit2greatness” and is an example of the resilience and tenacity it takes to achieve a goal. Yes we all have goals that we are working toward and the journey toward that goal seems long and winding. Part of the reason we close each episode with the call to “enjoy the endurance journey” is because the journey, not necessarily the finish line, is where we realize the most growth.    Introduce Laura Hammdorff: Laura Hammdorff is a competitive triathlete with an NCAA swimming and cross fit background. When we started working together last year we discussed her triathlon background and goals. Because we are focusing on developing bike power this week, this will be our theme to tell her story. Without giving too much away, it's my hope that by listening to Laura's journey you will find examples of how her grit and tenacity can give you a template for your journey   Discussion Questions to Laura (Rich and April take turns asking questions): Icebreaker - Two Truths and a Lie How would you describe your background in cycling compared to swimming, running and strength training? What was the steepest learning curve with cycling early on? What role did the Triple Bypass play in your development of power and resilience on the bike? How has working with a PT contributed to your development? How have injuries created challenges in your training and racing? Not just overuse, but also previous injuries and limitations? How has bike fit played a role in your performance? How has fueling played a role? How has thinking about the nuances of executing a workout (eg build into power, backloading stress, etc) played into your development? How's your relationship with the FTP? What have you learned about software platforms and their ability to engage and support doing the right training right? .  Ask A Coach: What muscle groups to develop for the bike? Setup (Rich): Here are the different phases of a bike pedal stroke and the muscles used during each phase: Downstroke (1 to 5 o'clock): This phase involves the quadriceps and the gluteus maximus. The primary action is knee extension and hip extension. Pullback (5 to 7 o'clock): The hamstrings and the gluteus maximus are engaged. This phase involves knee flexion and hip extension. Upstroke (7 to 11 o'clock): The hip flexors and the anterior tibialis are primarily used. The action here is hip flexion and knee flexion. Over-the-top (11 to 1 o'clock): The quadriceps and the anterior tibialis help to lift the pedal. This phase involves knee extension and hip flexion.   Get Gritty Tip:   Stop Sleepwalking Through Life    Do you ever feel like you're just going through the motions, like life is passing you by in a blur of routine and mental chatter? You're not alone. Scientists in the UK discovered that our brains have a kind of "autopilot" mode—a trance-like state where we zone out, consumed by trivial thoughts. It's like we're sleepwalking through life, and the result? Days, weeks, even years that feel hollow and forgettable.     Why does this happen? As we age, we fall into patterns. Experiences that once thrilled us now become automatic routines. Think about it: When was the last time you truly experienced something *new*? Remember how slowly time seemed to move as a kid? That wasn't just your imagination. Back then, everything was fresh. Every hour was an adventure, and your brain had to focus on learning, adapting, and figuring out how to respond.     Psychologist William James explained this beautifully in *The Principles of Psychology* over a century ago. He wrote about how, in youth, life feels vivid and stretched out, like an intricate journey. But as adults, our lives tend to shrink into the predictable.     Here's the good news: you *can* break out of this autopilot mode. The key? Newness. Novel experiences force us into the present moment. They snap us out of our mental trance because we can't predict what's coming next or how to respond.     And you don't need to meditate on a mountaintop to find this mindfulness. Learning something new—a skill, a hobby, even a sport—engages both your mind and body, pulling you fully into the moment. The journey toward mastery isn't just about achievement. It's about the fulfillment that comes from being completely engaged in the *process.*     Think of your life as a scrapbook. When you look back on it, what will you see? Is it full of rich, meaningful experiences that make time slow down? Or is it a blur of sameness? If the latter, it's time to wake up. Start saying yes to novelty. Break free from your routine. Add new skills, adventures, and memories to your life's scrapbook.     Because when you take inventory on your life, you'll want to see a collection of stories that prove you *lived.*     TriDot Workouts of the Week:    Here are 3 incredibly powerful workouts for building bike power: Power Intervals, Big Gear Work and 30-30s   Power Intervals Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4     Main Set 2 x 7 min @ Z4 ~70 rpm (3 min) 1 x 3 min @ Z2 1 x 10 min @ Z4 > 90 rpm Balance of time @ Z2 Big Gear Work   Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4     Main Set Dismount 30 sec Squats (shoot for 1/second) 30 sec Isometric squat Mount quickly w/o recovery 1 x 3 min @ Z5 in biggest gearing at 55-65 cadence 1 min @ Z2 before dismount Dismount 45 sec Squats (shoot for 1/second) 60 sec Isometric squat Mount quickly w/o recovery 2 x 1 min @ Z5 (60 sec) in biggest gearing at 55-65 cadence 1 min @ Z2 before dismount Dismount 60 sec Squats 30 sec Isometric squat Mount 5 min @ Z2 Balance of time @ Z2 30-30s   Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4     Main Set 4 sets of 4 x 30 sec @ Z5+ (30 sec @ Z3) with 2 min @ Z2 rest between sets Balance of time @ Z2   That's this week's TriDot workout of the week! Give it a go and tell us about your experience!   Today's Fun Segment: Transition Troubles (Winter Triathlete Edition) Concept: Players navigate a series of humorous and absurd challenges they might encounter during a triathlon transition. You describe a scenario, and they have to choose how they'd handle it. The Shoe Switcheroo: You reach T2 and realize your running shoes are missing, but there's a pair of Yeti slippers sitting in your spot. Do you: a) Wear the slippers and hope for the best. b) Run in your bike shoes. c) “Borrow” a random pair of shoes from someone else's transition area. The Snack Attack: Your nutrition bag was replaced with a box of donuts. Do you: a) Eat the donuts and enjoy the sugar rush. b) Offer them to other athletes as a goodwill gesture / barter. c) Ignore the donuts and power through without your planned nutrition. Helmet Havoc: You find your helmet filled with shaving cream. Do you: a) Scoop it out with your hand and put it on anyway. b) Run back to the start to see if someone will lend you a helmet. c) Smear the shaving cream on your face like war paint and declare yourself ready for victory! Ski Struggles: You're ready to start the ski leg, but you see that someone has put peanut butter on the underside of your skis. Do you: a) Attempt to ski anyway and hope the pb melts off. b) Lick the peanut off (protein boost, right?) c) Use it as ski wax, and convince others that it's a secret performance hack.   Train With Coach Rich: Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Train with Coach April: Coach April Spilde April.spilde@tridot.com Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde   Shoutouts to: @genucan @grit2greatnesscoaching @ironmantri @303triathlon @tridottraining @tridottrainingsystem #grit #grit2greatness #usatriathlon #wintertriathlon #breckenbiener  #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach  

#474 Erin Carson Strength and Mobility It's another exciting week in the 303 my friends. We had an amazing webinar with Coach Erin Carson of ECFIT. It was so wonderful to share this secret weapon with our athletes and the 303 listeners who joined us on Tuesday night. Having had Erin Carson on my TV in my home gym for the last 7 months or so, it was strange to see her sitting at a desk. I should have put out a betting pool on how many minutes she could sit in her chair without getting up to demonstrate something. Spoiler alert, it happens at 35:57 into the video. Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!  Announcements: FulGaz Virtual Group Ride Schedule - Our next group ride will be February 1st and we are riding the Pikes Peak ride on our FulGaz Virtual Group Ride. I rode from mile 12 to the top last weekend and it took me 1:20ish to get to the top 5 miles.  the 1st Saturday of every month. April, tell us what ride we are doing on February 1st. Upcoming Programming - Our January on strength and mobility and we are super grateful to have Erin Carson as a part of this programming to share her expertise on strength, stability and mobility. Next week we will talk about which muscles you are recruiting through the bicycle pedal stroke and what you can do to build that strength.  303 Webinar Series Continues - February 11th 6-7 TriDot Pool School Talk Tuesdays (aka Office Hours) with Coaches April Spilde and Rich Soares. Every Tuesday  Grit2Greatness Coaching Facebook Page Live - Come check out our new coaching Facebook page @grit2greatnesscoaching Ask A Coach Sponsor: G2G Endurance Triathletes, ready to train smarter? At Grit2Greatness Coaching, we've teamed up with TriDot to bring you precision and progress. Sign up through either Coach April's or Coach Rich's TriDot links and enjoy seamless onboarding, personalized workouts, and cutting-edge analytics tailored to your goals.   Start with a 2-week free trial, then choose plans starting at $14.99 a month. With the right tools and support, you can achieve the extraordinary. Ready to see what's possible? Click the one of the sign-up links in our show notes to get started today!   Train With Coach Rich: Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Train with Coach April: Coach April Spilde April.spilde@tridot.com Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde   Interview: Erin Carson Erin Carson is Founder and Head Coach ECFIT Performance Strength.  As the head coach for ECFIT she provides strength training programs for endurance athletes seeking to perform at their very best in triathlons, marathons, and cycling events. Her clients include world champions and olympians as well as everyday athletes seeking excellence.  Get Gritty Tip: Embrace the Recovery (even when it isn't pretty) Resilience isn't about avoiding failure—it's about how you recover. Every stumble in training, whether it's a missed workout, a bad race, or a tough session that didn't go as planned, is an opportunity to rebuild stronger. Reframe setbacks as stepping stones. Ask yourself: What did I learn? How can I grow? As triathletes, we build resilience by leaning into discomfort and using it to fuel our comeback. Remember, the path to greatness isn't linear—it's the grit to keep going that sets you apart. Reflective Questions: What is one lesson I can take away from my most recent setback or challenge?   How do I typically respond to adversity, and what small shift can I make to approach challenges with a growth mindset?   What support or tools can I use to help me come back stronger the next time I face an obstacle?   Remember, the difference between stumbling blocks and stepping stones is how you use them. TriDot Workout of the Week:  TriDot Workout of the Week - MAV Shuttles Warmup ~10 min @ Z2 with 3-4 x 20 sec Strides Main Set Priming: 4 min progression run ending with last 1 min @ Z4 2 Rounds (3 min @ Z2): 6 x 20 sec @ Z6 Effort (20 sec @ Z1) Z6 pace is as fast as you can go and complete the session with relatively consistent efforts. Balance of time @ Z2 Session Note Accelerate from a stop to 'fast' for a 20-second total effort with great form. This is followed by a very slow jogging recovery for 20 seconds. This session can be done in a 'shuttle' format where alternating 20-second fast efforts go back and forth across the same stretch of space. eg. Run your first 20-second fast effort from Point A to Point B. From Point B, do your jogging recovery as an out and back returning to Point B at the end of 20 seconds. Your next 20-second fast effort will be from Point B back to Point A. The following recovery will be an out and back jog from and returning to Point A. Repeat the back-and-forth pattern for the prescribed number of fast efforts. The goal and motivation is to run fast enough for each 20-second fast effort to be able to cover the same distance without slowing down toward the end of the session. Older and heavier athletes should be careful to take smaller, quicker steps during acceleration...not longer more intense, stressful strides. Stay tuned, train informed, and enjoy the endurance journey!  

#473 USAT Winter National Championship  Welcome Welcome to Episode #473 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.   We are excited to have USAT CEO, Victoria Brumfield and USAT Director of Constituent Engagement, Liz Koller joining us to talk about the USA Triathlon Winter National Championship coming up February 15-16 in Breckenridge, Colorado.    This conversation was so much fun and definitely the highlight of my week!   Shoutouts to: @genucan @usatriathlon @grit2greatnesscoaching @ironmantri @303triathlon @tridottraining @tridottrainingsystem #grit #grit2greatness #usatriathlon #wintertriathlon #breckenbiener  #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements Feature Interview with Vic Brumfield and Liz Kollar Get Gritty TriDot Workout of the Week - Bike Step Ups Would You Rather? Winter Triathlete Edition Like, Love, or Leave It! (got great feedback from some of my athletes on this) (can't wait to hear! We'll rotate this segment in again soon

303 Episode #472 Strength for Swimming  Welcome Welcome to Episode #472 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. Shoutouts to: @genucan @grit2greatnesscoaching @ironmantri @303triathlon @tridottraining @tridottrainingsystem #grit #grit2greatness #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!      Announcements:   Upcoming Programming in January - In January we are going to bulletproof you and your season with a focus on strength and mobility. In fact we have Erin Carson on board to share her expertise on the podcast.    FulGaz Virtual Group Ride Schedule - Starting January 4th, we will be having our monthly FulGaz Virtual Group Ride the 1st Saturday of every month. Join us this week as we ride IM Nice 8am MT. We also have a Zoom link so you can join us and be social. We had a fun ride around the island at IM Cozumel last weekend. We'll announce February's location soon.   Grit2Greatness Coaching Facebook Page Live - Come check out our new coaching Facebook page @grit2greatnesscoaching   There's so much to see and learn from our new page and it's open to everyone!  Webinars Camps and seminars Experts Workout demonstrations Weekly Challenges Athlete Stories and highlights -And so much more!   Ask A Coach Sponsor: G2G Coaching Triathletes, are you tired of guessing your way through training? It's time to train smarter, not harder. At Grit2Greatness Coaching, we've partnered with TriDot to take the guesswork out of your journey and replace it with precision, purpose, and progress.   When you sign up through Coach April's or Coach Rich's TriDot links, you're not just getting access to a powerful platform—you're joining a team that's committed to your success. From personalized workouts to cutting-edge analytics, TriDot adapts to your goals, lifestyle, and fitness level to deliver results like never before.   We'll ensure your onboarding is seamless with our white-glove experience. From account setup to understanding your training insights, we'll be by your side every step of the way. Plus, your journey starts risk-free with a 2-week trial and plans starting at just $14.99 a month after that.   You're capable of more than you realize, and with the right tools and guidance, you can achieve the extraordinary. Let's make it happen together.   Ready to see what's possible? Click the links in our show notes to start training smarter, dreaming bigger, and crossing those finish lines stronger than ever.  Ask A Coach: Swim strength program? Triathletes need a balanced approach to strength and mobility training to enhance performance and prevent injuries. Here are some key recommendations for swim specific training.  Swim Specific Strength and Mobility Here are some strength and mobility exercises that can help improve your swim performance, body position, and reduce the risk of injury: Strength Exercises 1. **Pull-Ups**: Strengthen your lats, traps, and overall upper body strength. 2. **Squats**: Build lower body strength, crucial for powerful kicks. 3. **Bench Press**: Enhances upper body strength, especially the chest, shoulders, and triceps. 4. **Planks**: Improve core stability, which is essential for maintaining a streamlined body position. 5. **Deadlifts**: Strengthen your lower back and hamstrings, helping with overall body stability. 6. **Box Jumps**: Increase explosive power, useful for starts and turns. 7. **Swim Bands**: Great for developing catch and follow through strength. Mobility Exercises 1. **Shoulder Rolls**: Improve shoulder mobility and scapular rhythm. 2. **Hip Circles**: Enhance hip joint mobility, crucial for effective kicking. 3. **Neck Rotations**: Relieve tension and improve head positioning. 4. **Thoracic Rotations**: Increase thoracic spine mobility for better rotation during strokes. 5. **Lunge Rotations**: Work on hip and shoulder mobility, improving overall body coordination. Body Position Exercises 1. **Bird Dog**: Develop stability through your torso and shoulders while moving your limbs. 2. **Dead Bug**: Maintain a straight spine while moving your arms and legs. 3. **Backstroke Body Position Exercise**: Focus on keeping your head, hips, and heels in a horizontal line. Injury Avoidance Exercises 1. **Foam Rolling**: Release muscle tightness and improve flexibility. 2. **Dynamic Stretching**: Warm up your muscles and joints before swimming. 3. **Core Strengthening**: A strong core helps maintain proper body alignment and reduces strain on other muscles. Incorporating these exercises into your routine can help you swim more efficiently, maintain a better body position, and reduce the risk of injuries. Do you have any specific goals or areas you'd like to focus on? Get Gritty Tip: What is something you should have said “no” to?    That's it for our “Get Gritty” tip of the week! Stay tuned for more practical strategies to build resilience and mental toughness in every episode.   Today's Fun Segment: Like, Love, or Leave It (Triathlete Edition) Concept: This game is all about triathlon jargon and fun hypotheticals. You present three things to your guest, and they have to assign each one to one of the following categories: Love it (It's essential, part of their triathlon journey) Like it (It's fun but optional, like an extra workout lap) Leave it (It's totally ridiculous and belongs in the “no way” pile) Food & Nutrition A gel pack that tastes like your favorite dessert. Post-race craft beer brewed with electrolytes. A mid-ride snack that's actually spaghetti wrapped in foil. Weather Challenges Racing in a torrential downpour because "grit builds character." Training in 100-degree heat with no shade for miles. A surprise snowstorm halfway through your race. Training Buddies A dog who loves open-water swims and runs. A hyper-competitive friend who always leaves you in the dust. A parrot on your shoulder that squawks "Go faster, old man!!" during rides. Unique Races A triathlon where each leg is in a different location (hypothetically, of course). A costume-themed triathlon where your gear must match your character. A race that includes solving puzzles in transition for time bonuses We want to hear from you! Share your thoughts on our “Like, Love or  Leave It!!” with us on @303triathlon and we'll share them on the show! Closing: Thanks again for listening this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey! Train With Coach Rich: Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Train with Coach April: Coach April Spilde April.spilde@tridot.com Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde  

303 Episode #471 Best of 2024 Welcome to Episode #471 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. Shoutouts to: @genucan @ironmantri @303triathlon @tridottraining @tridottrainingsystem #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements Ask A Coach Get Gritty Ironman Confessions Triathlon News/Updates - X-Mas Gift Exchange     Announcements:   Upcoming Programming in January - In January we are going to bulletproof you and your season with a focus on strength and mobility. In fact we have Erin Carson on board to share her expertise on the podcast.    FulGaz Virtual Group Ride Schedule Dec. 21 - IM Kona 8am MT The FulGaz Experience Lessons Learned and Adjustments Dec. 28 - IM Cozumel 8am MT Jan. 4 - IM Nice 8am MT   Ask A Coach Sponsor: G2G Coaching Triathletes, are you ready to level up and see what's possible with smarter training? At Grit2Greatness Coaching, we're here to set you up for success with TriDot's game-changing platform.   When you click Coach April's or Coach Rich's TriDot Sign-Up link, you'll get a white-glove onboarding experience designed to help you hit the ground running. We'll walk you through every step of the process—from setting up your TriDot account to understanding how the platform tailors your workouts to fit your goals and lifestyle.  Your onboarding will include 2-weeks of free access and then you can decide on plans as low as $14.99 per month.  Get started with us because we've been where you are and know how to bridge the gap between where you're starting and where you want to be. With TriDot and our support, you'll train smarter, gain confidence, and crush your goals.   Ready to get gritty? Start your journey today—because every epic finish line starts with the first step!   Ask A Coach:  Coach Rich, as you know, I had my CSS test this morning and it was my first in a 25 meter (LCM) pool. I maintained my swim dot score, and definitely gave it my all. The only issue is that I know I left a lot of meat on the bone because of my flip turn technique, especially during the 400 meter portion. In 2025, my swim goal is to focus on improving my flip turns so that I am faster doing them then turning at the wall. What tips do you have to help me master my flip turns? Train With Coach Rich: Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Train with Coach April: Coach April Spilde April.spilde@tridot.com Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde   Best of 2025:   It has been a 303 tradition to have our final episode of the year to reflect on the year. We are going to do this in two parts:   Part 1: Our Favorite “Tri Related” Things    Rich's: Pro Race at any distance: Paris Olympic MTR Personal Race or Event: Colorado's Ride Personal Training Day: Pike Peak Book: The One Thing by Gary Keller and Jay Papasan Podcast Episode: Gwen Jorgensen Races Local and Mark Allen Reset Tips   April's Pro Race at any distance: Definitely the XTERRA North American Championships at Oak Mountain State Park, Pelham AL–getting to see my faves all in one place and race on the same day! Personal Race or Event: Boulder Sunset Tri - Athena 2nd place finish and flew out of the water looking like swamp thang, LOL Personal Training Day: Riding the Falcon Trail on the Air Force Academy Book: The Courage to Be Disliked by Ichiro Kishimi and Fumitake Koga (Highly recommend you listen to this one). A self-help book that encourages readers to embrace their individuality and live authentically, regardless of others' opinions, by applying the philosophical concepts of Alfred Adler, which emphasize the idea that true happiness comes from accepting oneself and not seeking validation from others, essentially finding courage to be disliked if it means staying true to yourself; the book is structured as a dialogue between a young man and a philosopher discussing these ideas, allowing readers to explore the concepts through conversation. Podcast Episode: Ep. #271 Building Powerful Triathlon Habits & Episode #461 Preventing/Rehabbing Injury 9 Year End Reflection Questions     Get Gritty Tip: Welcome to this week's “Get Gritty” tip!   This is where we dive deep into the nuts and bolts of mental toughness, resilience, and building a winning mindset—not just for peak performance in triathlon but for life itself. After all, the best athletes are those who inspire others and lead by example. This week, we're drawing inspiration from Richard Barrett's Seven Levels of Consciousness as outlined in his book, “A New Psychology of Human Well-Being.”  Every decision you make—from pushing through the last mile of a race to handling a tough conversation with a teammate—stems from your current awareness. Recognizing that and learning how to elevate yourself is a game changer. These levels offer a fascinating way to think about how we grow mentally and emotionally, and how our consciousness evolves to guide our actions. Let's break it down:   The Seven Levels of Consciousness map your mental and emotional state across different dimensions. The first three levels—Survival, Relationship, and Self-Esteem—are where fear-based, limiting beliefs often hold us back. Imagine you're mid-race, and your energy plummets. If your mindset shifts to Survival mode, you may feel overwhelmed and anxious, questioning your ability to finish. Sound familiar? These thoughts are rooted in fear, not possibility. Here's the gritty part: when you recognize these fear-based triggers, you gain the power to shift your mindset. For example, instead of spiraling into doubt when you're struggling on the bike or in open water, ground yourself by focusing on what's in your control—your breathing, cadence, or a mental mantra like 'calm and strong.' This technique helps you climb from Survival consciousness to higher levels like Transformation or Internal Cohesion, where you're aligned with your purpose and values, not paralyzed by fear. For coaches, this model is equally transformative. When you understand where your athletes are mentally, you can tailor your guidance to meet them where they are. An athlete stuck in Survival consciousness after a DNF might need reassurance and small, actionable steps to rebuild their confidence. By recognizing these patterns, you help them develop resilience and guide them toward realizing their potential. Ready to go deeper? Level 1: Survival Consciousness   *Triathlete Perspective*:   At this level, you're focused on meeting your most basic needs—hydration, nutrition, rest, and overall health. Think about the first time you trained for a triathlon. Were you worried about how far you could swim without panicking or whether you'd have the energy to finish a workout? Survival consciousness is about building a foundation of physical security. For new triathletes, it's essential to master these basics without succumbing to fear. Trust your training plan and learn to prepare for challenges like staying fueled on a long ride or handling a flat tire on race day. *Coach's Perspective*:   A coach operating at this level helps their athletes build confidence in the fundamentals—proper gear, safety in open water, and pacing basics. It's about creating an environment where athletes feel safe to grow without being overwhelmed by survival fears.  Level 2: Relationship Consciousness   *Triathlete Perspective*:   Once your survival needs are met, you start seeking connection—belonging to a training group or feeling supported by friends and family. At this stage, having training partners or a triathlon club is critical. It's where you begin to feel like you're part of a team and gain strength from the relationships you've built. *Coach's Perspective*:   A great coach fosters a sense of community. They emphasize the importance of collaboration, such as relay races or group workouts, where athletes feel supported. This level is also where trust is built between coach and athlete, helping athletes feel safe to share fears or insecurities. Level 3: Self-Esteem Consciousness   *Triathlete Perspective*:   This level is about proving to yourself that you belong in the sport. Maybe you're chasing your first podium finish, hitting a PR, or finally calling yourself a "triathlete" without hesitation. However, the flip side of this level is battling self-doubt. A bad workout or race can trigger those nagging thoughts of not being good enough.  *Coach's Perspective*:   Coaches at this level focus on building confidence. They set realistic goals for their athletes to achieve small wins, reinforcing a sense of accomplishment. A coach might celebrate a new PR or remind athletes that even showing up is a victory on tough days. Level 4: Transformation Consciousness   *Triathlete Perspective*:   At this stage, you start asking more profound questions. Why am I doing this? What does triathlon mean to me? This is where athletes often discover their *why*—whether it's to push boundaries, inspire others, or simply find joy in the process. Transformation consciousness is about stripping away ego-driven motives and aligning your training with core values. *Coach's Perspective*:   Coaches help guide athletes toward this level by encouraging reflection. This might involve post-race debriefs, journaling about their journey, or exploring how triathlon fits into their broader life goals. Level 5: Internal Cohesion Consciousness   *Triathlete Perspective*:   Triathletes find meaning and fulfillment in their training and races at this level. It's not just about crossing the finish line but about how the sport contributes to your well-being. You start to notice how the discipline, focus, and resilience from triathlon spill over into other areas of your life.   *Coach's Perspective*:   Coaches help athletes connect their training to a larger purpose. This might mean encouraging them to mentor newer triathletes, participate in charity events, or reflect on how triathlon enhances their relationships and careers. Level 6: Making a Difference Consciousness  *Triathlete Perspective*:   You're not just in the sport for yourself at this stage—you want to give back. Maybe you're mentoring a beginner, volunteering at a race, or advocating for inclusivity in triathlon. Your focus shifts to making a positive impact on others.   *Coach's Perspective*:   Coaches at this level inspire athletes to think beyond personal goals and contribute to the community. They might lead initiatives to promote youth triathlon programs or encourage athletes to support causes that align with their values. Level 7: Service Consciousness   *Triathlete Perspective*:   This is the pinnacle of consciousness, where triathlon becomes a way of life and an expression of your deepest self. Training and racing are no longer "work" but a form of play, joy, and connection. You're fully aligned with your purpose, using the sport as a platform to live authentically and inspire others.   *Coach's Perspective*:   A coach at this level is no longer just teaching athletes—they're transforming lives. They model selfless service and show that triathlon can be a force for good, whether it's inspiring resilience, building community, or fostering personal transformation. Here's the gritty takeaway: every level builds on the last. To grow as athletes and humans, we need to move beyond basic survival or simple performance metrics and tap into reflection, connection, and purpose. When you level up your consciousness, you level up your life—inside and outside the sport.   Triathlon is the perfect metaphor for life—challenging, rewarding, and constantly evolving. By learning to identify and elevate your level of consciousness, you don't just get stronger physically; you build the mental toughness that helps you overcome any obstacle. Remember, growth begins with awareness.  So, this week, ask yourself: what level of consciousness are you operating from right now? How can you elevate it? Whether you're a triathlete or a coach, climbing these levels could be the key to unlocking your potential.   That's it for our “Get Gritty” tip of the week! Stay tuned for more practical strategies to build resilience and mental toughness in every episode.   Today's Fun Segment: Ironman Confessions Description: A no-holds-barred look at the funny, embarrassing, or downright weird moments athletes have experienced during training or races. Think: porta-potty stories, open-water freak-outs, or “bonking” in the most awkward situations. Example: “I ate someone else's gel at an aid station…on purpose.” Example: “I have sucked the sweat out of the bill of my own visor.” Truth or Lie? Example: “Drank out of a dog bowl at the end of a driveway” Truth or Lie? We want to hear from you! Share your Ironman Confessions with us at ****– and we'll share them on the show!  

A habit is a routine behavior that is often subconsciously repeated - and we all have good habits and bad ones. Today, Coach April Spilde and Coach Rich Soares join the podcast to share how to break away from bad tendencies and create positive behavioral patterns. Coach Rich shares some tips on how to translate this into your triathlon training while Coach April discusses how to rewire the brain to change your mindset. From minor modifications to your daily routine to adjusting your goals to be more tangible, April and Rich will leave you inspired to build good habits into your triathlon training routine!

On this episode of Initiated Survivor, my friend and empowerment coach, April Arielli, shares her inspiring story of overcoming trauma and finding her calling as a life, relationship, and career coach. From surviving a harrowing experience to finding healing through yoga and skydiving, April's journey is a testament to resilience and reclaiming one's power. April shares how she empowers others to navigate challenging life transitions and achieve their dreams, and the impact of sharing survivor stories to create a stronger community. Watch the Full Video Podcast Here! TIMESTAMPS: 00:00 — Intro 00:52 — April's Journey: From Actress to Empowerment Coach 01:28 — The Power of Sharing and Connecting Survivor Stories 08:59 — The Struggle with Reporting and Internalized Shame 15:37 — Recovery and Reclaiming Self-Worth After Trauma 17:39 — Discovering Kundalini Yoga: A Journey to Emotional Healing 19:22 — Skydiving: A Leap Towards Healing and Confidence 26:45 — Navigating New Relationships and Trust After Trauma 30:34 — Embracing Life Coaching: A New Chapter of Empowerment 35:34 — The Impact of Sharing and Healing Topics/Triggers: · Sexual Assault · Rape · Aggressive Behavior · Violence · Trauma Recovery · Reclaiming Your Power · Healing · Creating a Community ━━━━━━━━━━━━━━━━━━━ ★ Connect with April Arielli ★ Website: aprilarielli.com IG: @aprilarielli Take The First Step: https://bit.ly/AprilArielli **50% off 2 or 3 month life coaching package for Initiated Survivor Subscribers - Take the First Step and mention Initiated Survivor. *Limited Time Offer If you took anything away from today's podcast, please share it with someone who may need to hear it. And if you really want to support the podcast please give us a rate/review. If you or anyone you know is suffering through trauma contact the National Sexual Assault hotline at 1-800-656-4673 or online for 24/7 support. (This podcast is not a replacement for psychotherapy or mental health care. You can obtain a referral for mental health care provider from your primary care physician, or search on Psychology Today's Find a Therapist directory) Find more Initiated Survivor content here and on Instagram!

SPORTS: Yulo open for new foreign coach | April 24, 2024 Hosted on Acast. See acast.com/privacy for more information.

Head Coach Kyle Whittingham joined the media following the spring game to review how the team looks following spring ball.

Utah Football defensive tackles coach Luther Elliss met with members of the media Wednesday afternoon prior to the 22 Forever Spring Game.

Utah Football defensive ends coach Lewis Powell met with members of the media Wednesday afternoon prior to the 22 Forever Spring Game.

Utah Football cornerbacks coach Sharrieff Shah met with members of the media Wednesday afternoon prior to the 22 Forever Spring Game.

Hear from Utah Football Head Coach Kyle Whittingham following Spring Ball Practice on April 9, 2024. 

Utah Football wide receivers coach Alvis Whitted met with members of the media Wednesday afternoon prior to the 22 Forever Spring Game.

See omnystudio.com/listener for privacy information.

Hear from Utah Football Head Coach Kyle Whittingham following Spring Ball Practice on April 2, 2024. 

This week I had an informative and fun conversation about money with my guest, nurse, and finance coach, April Waddell. Yes, you heard me right, I said fun. Talking about money can create anxiety in some and I'm no different but April's positive and hopeful spirit helped me keep calm and carry on.After retiring from her work as a Pediatric ICU nurse, April founded Nurse Money Date, a financial coaching business and you'll love hearing the reason behind the name. I never considered seeking out a fellow nurse for financial advice but this may have been a mistake because April helps nurses feel comfortable with money through leveraging their experience in nursing and by using language they understand: the nursing process. And this is genius.April's goal is to uplift nurses financially so they can stay in the profession they love and feel in control of the work they do. In the five-minute snippet: it's a 1970s disco flashback. LinkedInApril's websiteApril's InstagramApril's FacebookMoney Personality QuizContact The Conversing Nurse podcastInstagram: https://www.instagram.com/theconversingnursepodcast/Website: https://theconversingnursepodcast.comGive me feedback! Leave me a review! https://theconversingnursepodcast.com/leave-me-a-reviewWould you like to be a guest on my podcast? Pitch me! https://theconversingnursepodcast.com/intake-formCheck out my guests' book recommendations! https://bookshop.org/shop/theconversingnursepodcast Email: theconversingnursepodcast@gmail.comThank you and I'll see you soon!

Do you need to be "hot" to be successful in the lifestyle? In this episode, the Wives explore aesthetics and attraction in ENM relationships, including an interview with Coach April from Naughty Gym.   This bonus episode was inspired by a number of listener questions that the Wives have received, where listeners have shared their concerns and insecurities about looks in the lifestyle. So, do you need to be hot?  The answer is not simple.  On the one hand, lifestyle dating is a lot like vanilla dating, and looks are a big part of attraction. So, yes, looks play into success in the lifestyle and improving your looks can improve your chance of success.  But on the other hand, people of all shapes, sizes and ages participate in the lifestyle, so no matter where you fall on that spectrum, there is a good chance that you can meet people and make a connection. Also, attraction involves more than looks: confidence, intelligence, and romantic mental and emotional connections are an important part of attraction for many people, including sapiosexuals, polysexuals, and demisexuals.  To get more advice on the issue of aesthetics, fitness and wellness in the lifestyle, the Wives talk with their good friend: Coach April from Naughty Gym.  Referenced in this Episode: Be Better and Being Bad Don't You Want Me Baby Desire -  Riviera Maya About April: Coach April is a co-creator, with her husband Scott, of Naughty Gym, an online fitness and coaching platform tailored to the sex-positive community. April, a highly accomplished fitness and nutrition coach, has excelled in various fitness disciplines, such as competitive running, figure competitions, CrossFit, and Powerlifting. With a wealth of experience, she has guided thousands of athletes with diverse goals and fitness backgrounds, earning recognition as an expert in empowering women to feel confident in their bodies and motivating them to achieve their fitness aspirations.  

Hiiiiiieeee I am pumped for the energy of this episode, I know you will feel it. April is a dear friend and previous coaching client of mine that shares her story of overcoming anxiety and more. I had to have her on to celebrate the launch of her new podcast; Inhale Jesus Exhale Anxiety. I meannnnn that title though, right???  Come Holy Spirit, Miranda Are you ready to explore personal coaching with me?? Go here to apply and learn more! My NEW audio course 5 Steps to Connect with God and Hear From Holy Spirit is HERE!! April's show can be found right hurrrr!!

Coach April interviews Cara, a fitness professional and specialist on pelvic floor health and specifically how it can affect your sex life. They discuss important topics like incontinence, efficiency of orgasms, men's and women's different pelvic problems, ways to correct these issues and, for some reason, butt slut stuff.

Bobby April, 2 time NFL Special Teams Coach of the Year, joins Mike and Bobby to break down the Saints special teams, what April has seen during his time as a special teams coach, and what Coach April searched for in his kickers, how today's coaches need to get their team accountable for special teams results.

In the last hour, Mike and Bobby talk about how the NFC South could look at the start of this year as the Carolina Panthers and Atlanta Falcons go head to head in Week 1 as well as the Tampa Bay Bucs QB situation, before calling up Bobby April, 2 time NFL Special Teams Coach of the Year, to break down the Saints special teams, what April has seen during his time as a special teams coach, and what Coach April searched for in his kickers, how today's coaches need to get their team accountable for special teams results,  and some cuts that have already hit the Saints. 

The Go-to Health Podcast for Christian Women Who Want to Feel, Look and Live Better God Way! Blubrry Nominated Favorite Woman Podcaster! Ranked in the Best 20 Christian Health Podcasts! What happens when two passionate health coaches for the Kingdom of God come together? One awesome conversation unfolds! My guest, Coach April Griffith and I discuss God's plan for health. Although taking care of our physical health is part of God's salvation plan, most churches do not talk about stewarding our temples. We discuss the health revolution that must take place in the church with senior leaders being the catalyst to bring about this change. Coach April brings awareness to what it means to live a Kingdom lifestyle and making healthy the new normal in the church. Coach April talks about her books Soaring in Your Faith and Fitness: Inviting God in Your Journey and the Ultimate Hustler. Listen. Apply. Transform. Would you like to be a guest on the show or have a health-related question? Send me a ⁠message!⁠ Love, Health and Blessings, Rekishia Discover More About Coach April Grittith! April's Book Trailers: ⁠www.kingdompowerliving.com⁠ April on Facebook: ⁠www.facebook.com/kingdompowerliving⁠ April on Instagram: ⁠https://www.instagram.com/kingdompowerliving⁠ Download Coach April's Free Gift: ⁠www.loseweightloveyourbody.com More Resources to Download: ⁠Free Healthy for a Higher Purpose E-Book⁠ Sign up My Cleanse Program! ⁠Overcome Toxic Overload⁠ Sign up for the next Virtual Health Group: ⁠ GetFit21! ⁠ Listen to Related Episodes: 85 | 7 Things God Wants Us to Be Intentional About in 2023 118 | 3 Biblical Secrets to Living a Long and Healthy Life 98 | Exclusive Interview with Shawna Robins: Discussing Lack of Sleep & it's Connection with Alzheimer's, Dementia & Cardiovascular Disease 61 - Overcoming Stress, Anxiety and Depression --- Send in a voice message: https://podcasters.spotify.com/pod/show/rekishiamcmillan/message

This is a very great episode! My sister and I sit down and discuss how to make yourself more valuable in the hair industry! It's uploaded on YouTube as well if you want to see the actual video of us talking on a live. Enjoy and give me some feedback on if this was helpful! I pray it is helpful! To watch the YouTube video:https://youtu.be/7RwPlVYa-vI

In this episode, we are joined by Dr. April Elliott, a life, leadership & certified executive coach. Coach April works with people nationwide to help them achieve their goals and lead fulfilling lives. Coach April shares her insights into the coaching process and how she helps her clients develop self-awareness, build confidence, and overcome obstacles in their personal and professional lives. Through her compassionate and empathetic approach, Coach April provides practical tools and strategies for her clients to transform their lives and reach their full potential. Listen more about Coach April's work as a life and leadership coach and discover how you can apply her insights to your own life.SPONSORBetterHelp is the largest online counseling platform worldwide. They change the way people get help with facing life's challenges by providing convenient, discreet and affordable access to a licensed therapist. BetterHelp makes professional counselling available anytime, anywhere, through a computer, tablet or smartphone.Sign up HERE for 10% off.http://betterhelp.com/solvinghealthcareUse Discount code “solvinghealthcare"OFFERS Thank you for reading Solving Healthcare Media with Dr. Kwadwo Kyeremanteng. This post is public so feel free to share it.Solving Healthcare Media with Dr. Kwadwo Kyeremanteng is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. Get full access to Solving Healthcare Media with Dr. Kwadwo Kyeremanteng at kwadcast.substack.com/subscribe

Utah football coach Kyle Whittingham talked with the media about spring ball for the Utes and his takeaways.See omnystudio.com/listener for privacy information.

April 26, During our conversation, Coach Edmonds discusses the addition of transfer Sussy Ngulefac; Rice's incoming class; the Owls' joining The American on July 1, 2023; and more.

Men's Volleyball Coach Chad Hanson recaps the season and the advancement of the program.

Jason Walker and Ajay Salvesen talk about the press conference with new USU men's basketball head coach Danny Sprinkle, playing clips from that presser and discussing the immediate future of the program. Also a lot of food takes from Easter candy to the nature of raisins and pickles.

Ajay Salvesen returns to guest host the show with Jason Walker as the two react to and discuss the news about Utah State hiring Montana State's Danny Sprinkle to be the next head coach of the Aggies. Also, an interview with award-winning Montana State sports broadcaster Jason Walker (yes, that's his name) who gives his perspective on Sprinkle's coaching ability and impact for the Bobcats.

The Mesa Ridge boys basketball team brought home the programs first-ever State Championship with a 28-0 record!  

The Mesa Ridge boys basketball team brought home the programs first-ever State Championship with a 28-0 record!  

Jason Walker talks about the ongoing search by Utah State for a new men's basketball head coach and answers the question of whether they're taking too long and if the program will be negatively impacted in getting transfers to replace lost talent on the roster.

Jason Walker discusses the news that three Utah State men's basketball players -- Max Shulga, Sean Bairstow and Szymon Zapala -- have entered the transfer portal. Jason also talks about the smoke around Montana State's Danny Sprinkle supposedly being the next head coach of Utah State. Also talk about San Diego State playing in the NCAA national championship

We are honored to have our special guest April Nicole Scipio. April Nicole Scipio is The More Coach. As a productivity expert and chief media officer, she helps Kingdom business owners master time, leverage their media, and take massive action so they can produce MORE. This episode is jammed with tips to move you into action! Coach April shares with us how today can be day 1 of walking in your Kingdom assignment, plus steps to mastering productivity, how a schedule is better than acting on feelings, why productivity is a journey and much more! April Nicole Scipio is also a wife, mom, Christian content creator, communicator, church planter, and community leader, she understands what it is like to navigate through all the different roles and responsibilities that are fighting for your time, energy, and resources. She has learned that going after her dreams and fulfilling her purpose requires her to be intentional about her productivity. Her heart's desire is to help you do the same. Learn more about her at https://www.aprilnicolescipio.com/or https://www.instagram.com/aprilnicolescip/ Get April Nicole Scipio's Time Budget at https://www.aprilnicolescipio.com/timebudget From our sponsor announcement use this link to access the Your Voice Matters - Start Your Podcast Challenge Course at https://course.yourvoicematterscoaching.com/ Remember to like, comment, share, and subscribe to this podcast! To find out more about our coaching services go to www.joedetre.com. Show your support for this podcast at https://paypal.me/CU2Sjoedetre or CashApp $JoseDetre Music by Hot_Music from Pixabay --- Support this podcast: https://anchor.fm/joeonthemic/support

April Ballestero is a leadership expert and the founder of One Light Ahead, a coaching agency that helps business leaders shine at their brightest. With two decades of coaching experience, April knows exactly how to help business leaders achieve their full potential and become more effective, more energized and more enthusiastic in their interactions with their teams, clients, families and communities. What you will learn in this episode: Applying https://www.amazon.com/Necessary-Endings-Employees-Businesses-Relationships-ebook/dp/B0049B1VO0 (Dr. Henry Cloud's book, Necessary Endings) to your business and relationships Different types of necessary endings and the emotions that often come with them What it means to “cut the monkey tail” and how you can apply it to your situation How applying “Necessary Endings” has helped April coach people through pivotal moments in their lives The value of applying this to your relationships and how the concept of Building Bridges is connected to this elephant Why April believes you should “Stay in curiosity.” How to use your evidence to verify if its a necessary or unnecessary ending Resources: Pre-Order Slaying the Onion (2nd edition) now! https://www.kaleidoscopebooks.net/books (https://www.kaleidoscopebooks.net/books). Learn more about Slaying the Onion and access the FREE online course here: https://onelightacademy.net/slaying-the-onion (https://onelightacademy.net/slaying-the-onion) https://www.amazon.com/Necessary-Endings-Henry-Cloud-audiobook/dp/B004JLU0ZQ/ref=sr_1_1?gclid=CjwKCAjwpqCZBhAbEiwAa7pXeUzE3aXmS2DFXP9HSiaqVEe9qINIQDpi-l8zPzCk1RULivLHSD2iqBoC2NwQAvD_BwE&hvadid=241925189443&hvdev=c&hvlocphy=9026837&hvnetw=g&hvqmt=e&hvrand=9144091153187051095&hvtargid=kwd-364476518047&hydadcr=22593_10348166&keywords=necessary+endings+by+henry+cloud&qid=1663606430&sr=8-1 (Necessary endings: the employees, businesses, and relationships that all of us have to give up in order to move forward.) Cloud, H. (2011, January 18). Necessary Endings (12/19/10 ed.). Harper Business. Schedule a Zoom meeting with Coach April or her strategy team: https://calendly.com/onelightacademy/ (https://calendly.com/onelightacademy/). For more episodes on mindset and leadership, visit http://onelightacademy.net/addressing-the-elephant (onelightacademy.net/addressing-the-elephant. ) This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Podtrac - https://analytics.podtrac.com/privacy-policy-gdrp

Clarifying Evidence, with April Ballestero April Ballestero is a leadership expert and the founder of One Light Ahead, a coaching agency that helps business leaders shine at their brightest. With two decades of coaching experience, April knows exactly how to help business leaders achieve their full potential and become more effective, more energized and more enthusiastic in their interactions with their teams, clients, families and communities. What you will learn in this episode: The new theme for this season of Addressing the Elephant in the Room is Clarifying Evidence How One Light Ahead defines “Clarifying Evidence” and how it shows up in our lives How to assess, reassess, and clarify the evidence that drives you forward The importance of “owning where you stand” in your faith The skill of being able to face all evidence, even the evidence that exposes our shortcomings The gift of being able to forgive yourself after reassessing your evidence and moving forward with clarity Resources: Pre-Order Slaying the Onion (2nd edition) now: https://www.kaleidoscopebooks.net/books (https://www.kaleidoscopebooks.net/books) Schedule a Zoom meeting with Coach April and her strategy team: https://calendly.com/onelightacademy/ (https://calendly.com/onelightacademy/) For more episodes on mindset and leadership, visit: http://onelightacademy.net/addressing-the-elephant (onelightacademy.net/addressing-the-elephant ) This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Podtrac - https://analytics.podtrac.com/privacy-policy-gdrp

In this episode, April and I talk about her spiritual life experiences to include the galactic, Bigfoot, astral travel, and the encounter she had with her angel that you won't want to miss hearing about (let's just say, it involved a police report)! April is a Psychic Life Coach. She launched her own practice as Exordium Healing, where she works with those seeking spiritual answers. She claims helping others has become the reward itself as she helps her clients align with their own authentic truth. We each have a beautifully designed SOUL purpose. In order for it to flourish, sometimes we need a loving guide. This is where she accepts the invitation to offer her help. April is certified as an Intuitive Angel Guide, Hypnotherapist, Life Coach, Reiki Master, and Ordained in Ministry—having received her education as an Integrative Healing Arts Practitioner from the Southwest Institute of Healing Arts. She embraces ideas that are far from social norms. In this exploration, she was blessed with newfound freedom, soul rejuvenation, and hope to share with all! She currently lives in Austin, Texas, and is the mother of four amazing children. She spends her spare time living a very mindful lifestyle. Enjoying hobbies such as reading, writing, mentoring, cooking, and nature. She still hopes to explore more avenues such as gardening, public speaking, and travel. She always knew it was her divine mission to be a life compass for others seeking their destined greatness! Find April: https://exordiumhealing.com/ https://www.facebook.com/exordiumhealings/ ExordiumHealing@gmail.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this episode, April and I talk about her spiritual life experiences to include the galactic, Bigfoot, astral travel, and the encounter she had with her angel that you won't want to miss hearing about (let's just say, it involved a police report)! April is a Psychic Life Coach. She launched her own practice as Exordium Healing, where she works with those seeking spiritual answers. She claims helping others has become the reward itself as she helps her clients align with their own authentic truth. We each have a beautifully designed SOUL purpose. In order for it to flourish, sometimes we need a loving guide. This is where she accepts the invitation to offer her help. April is certified as an Intuitive Angel Guide, Hypnotherapist, Life Coach, Reiki Master, and Ordained in Ministry—having received her education as an Integrative Healing Arts Practitioner from the Southwest Institute of Healing Arts. She embraces ideas that are far from social norms. In this exploration, she was blessed with newfound freedom, soul rejuvenation, and hope to share with all! She currently lives in Austin, Texas, and is the mother of four amazing children. She spends her spare time living a very mindful lifestyle. Enjoying hobbies such as reading, writing, mentoring, cooking, and nature. She still hopes to explore more avenues such as gardening, public speaking, and travel. She always knew it was her divine mission to be a life compass for others seeking their destined greatness!   Find April:   https://exordiumhealing.com/   https://www.facebook.com/exordiumhealings/   ExordiumHealing@gmail.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Coach April is an international speaker and author who loves to exhort people to tap into their greatness to identify who they really are! Now a Certified Fitness Trainer, April carried around the weight of feeling fat for many years after a boy called her “big” at the ripe age of 12. Finding her identity in Christ is what set her free, and now she challenges and supports her clients to change both the inside and outside; tackling both mindset and physical fitness with programs like the 90 Day Breakthrough, Clean Eating and Love My Body Challenges. April believes everyone is able to make the changes they desire, whether by baby steps or giant leaps—they just have to start moving! Her vision is to get the Body of Christ and anyone who is interested in reclaiming their health to make sound choices that will lead to victory in their overall lives!  To learn more about Coach April and for a free gift, see loseweightloveyourbody.com or find her books on kingdompowerliving.com.

April 26, During our conversation, Coach Skeete discusses her basketball background as a player and as a coach; her coaching style; recruiting philosophy; the importance of academics to pair with basketball; influential people in her life; and more.

Recap your news day with the Grand Forks Herald Minute Podcast. Join us daily for the latest headlines from news, weather and sports in the northern Red River Valley area. The Grand Forks Herald Minute can be found on Spotify, Apple and Google Podcasts as well as the Herald website.

April 19, During our conversation, Coach Finnie comments on HBU's Southland Conference regular season including winning the regular season title; the struggles to make shots in the SLC semifinal loss; the 2022-23 roster; recent signee Erin Maguire and her 2 other basketball-playing sisters and more.

New Sacramento State Head Coach, David Patrick joins me and Geoff Gorham, to chat about journey that's led him to the State Capitol. Photo Courtesy Sacramento Bee 1:45 David Patrick Introduction 2:25 Why Sacramento State? 3:25 Mark Orr, Sacramento State AD 4:25 Coach Relationship with AD & University President 5:25 What was the draw of the Big Sky? 6:55 Lifestyle factor of living and working in State of California 8:25 Assembling his coaching staff at Sacramento State 10:25 Taking pride in his assistants and support staff moving through the ranks 11:55 Influence of Australian Players in the college and pro games 13:55 Ben Simmons and his future in the NBA, with Brooklyn 14:55 Lessons from his UC Riverside experience 16:55 What has Coach Patrick picked up from Eric Musselman & Porter Moser? 18:55 Plucking from branches of the Randy Bennett coaching tree 20:40 Navigating the Coaching Carousel, as a Power 5 Assistant 22:25 Message to the fans and expectations for Sacramento State in 2023 23:25 Managing & accessing the transfer portal 24:25 Managing his relationship with AD Mark Orr at Sacramento State 25:55 Family Ties, Back in California 26:25 Silly Australian-Themed Questions 28:00 GEOFF GORHAM 29:00 Breaking down the hire by Sac State 29:55 Endgame for Coach Patrick, down the road 35:25 Final Thoughts College Basketball Going Forward 35:55 Ivy League denies bonus year for athletes 37:15 Final Thoughts

April 14, During our conversation, Coach Edmonds comments on her 2021-22 Rice Owls team only having 6 or 7 healthy players during the season which limited what she and her coaching staff could do with the players in practice. Despite the adversity, Rice earned a first-round bye in the 2022 Conference USA Women's Basketball Tournament; and more.

April 13, During our conversation, Coach Wright discusses signing a contract extension; her successful career as a basketball player; leading UTA to the NCAA Tournament in 2021-22; UTA's joining the WAC July 2022; recruiting inside and outside the state of Texas; utilizing technology to reach larger audiences; receiving a piece of the championship net from South Carolina head coach Dawn Staley; how women's basketball has become more versatile and position-less; and more.

Season 4 Episode 3 is with Bobby April III, OLB Coach at Wisconsin. Coach April and I go through all of the run techniques and pass drops required for his position in a "multiple' defense like Wisconsin. His position plays traditional OLB in the 3-4 sets and then move to DEs in their Nickel package which requires quite a bit of dropping. SHOW NOTES 3:41 Bobby April is Awesome 11:48 Force Players 23:34 Inside Charges 27:05 Trace Technique 32:52 Technique with Rocket Pressures 36:50 Q to Cut Technique 39:52 Pulling & Arcing Offensive Tackles 51:22 Learning & Helping Others 59:19 3 Deep Overview 1:01:44 Cover 3 - Hang Flat & "Flatte"' 1:08:56 Cover 3 - "Gone" Calls 1:17:25 Cover 3 - Hook Droppers 1:27:14 Practicing Everything 1:30:21 Cover 3 - Pushing 4 Strong 1:32:54 Cover 4 - Nail/Hook Drop 1:36:06 Rex Ryan Appreciation 1:39:48 Playing Cover 2 to 2 WRs 1:43:17 Inverted 2 - Super Buzz 1:44:29 Pass Rush Overview 1:49:08 Rush Peels 1:52:59 Championship Question 1:54:42 Vass' Answer (Bobby/Rex Inspired) Follow Coach April on Twitter @CoachAprilUW. Follow me on Twitter @CoachVass, and the show's account @MDGAPodcast, as well as the offensive podcast, @RunVassOption. Come join us on Twitter to discuss the episode! Make sure to check out Underdog Fantasy Sports and use Code: Vass to get up to $100 matched on your first deposit! Not only will you have fun, but you will also support the show in a big way! You will also get a free CoachTube course next month if you use the code! To join the Coach Vass Football Patreon, go to www.patreon.com/CoachVass To see the Coach Vass Football YouTube Page www.youtube.com/coachvassfootball If you can't remember all of those links head to: www.linktree.com/coachvass Visit the website at www.coachvass.com to view more information on the podcast, the link to his YouTube channel, CoachTube videos, Patreon, Pop-Up Clinics, blog posts, and articles from Coach Vass, as well links to join Coach Vass' email list, and a form to contact him for off-season consulting. COACH VASS' 3rd DOWN & RPO COACHTUBE BUNDLE bit.ly/vasstubebundle “DEFENDING THE WING-T OFFENSE” BY COACH VASS bit.ly/wingtvass COACH VASS' COACHTUBE COURSE OF THE WEEK: Ola Adams - Defensive Back Fundamentals (Lauren's First and Goal) bit.ly/vasstubed SPONSOR LINKS: www.hudl.com www.coachtube.com www.underdogfantasy.com

Jamie welcomes Emotions Coach April Adams to the show. April works with Empaths and helps them get the tools they need to get relief from negativity and limiting beliefs.  April talks about the importance of managing emotions, and healing traumas that you may have in your life, by retraining your brain.  April also discusses getting to the root of issues via  the subconscious mind. Jamie talks about woman's history month, Weekly Wisdom and an oracle card message. Find April Adams here:https://www.apriladams.org/https://www.instagram.com/april.adams.emotion.coach/April Adams Free Meditations:https://psychicjamie.com/podcastwww.electricspiritpodcast.com@electricspiritpodcasthttps://psychicjamie.com/@socalhealerContest open: ENTER NOW!! Win  The Akashic Tarot Deck. DEADLINE ENTRY UNTIL 4/20/2022!!!https://www.electricspiritpodcast.com/contestsHave a psychic dilemma? Ask Psychic Jamie:https://www.electricspiritpodcast.com/weekly-wisdomhttps://psychicjamie.com/jdisclaimerBy accessing this Podcast, I acknowledge that the entire contents are the property of Psychic Medium Jamie Lynn, or used by Psychic Medium Jamie Lynn, with permission, and are protected under U.S. and international copyright and trademark laws. Except as otherwise provided herein, users of this Podcast may save and use information contained in the Podcast only for personal or other non-commercial, educational purposes. No other use, including, without limitation, reproduction, retransmission or editing, of this Podcast may be made without the prior written permission of the Psychic Medium Jamie Lynn, which may be requested by contacting electricspiritpodcast@gmail.comThis podcast is for educational purposes only. The host claims no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the information presented herein.

Our world is in need of a hope coach. “I like to say I'm from a long line of hope dealers,” shares extraordinary Author and Hope Coach April Osteen Simons (“Better Than Ever”). April hails from a powerful family of encouragers who inspire millions daily through television, books and social media. April is the youngest of six children in the awe-inspiring Osteen family, which includes her brother, pastor and author Joel Osteen from the Lakewood Church in Houston, Texas. April shares, “Growing up Osteen with my mother and father, Pastor John Osteen, was a wonderful life. We traveled a lot, I slept in pews, and when we weren't in church, my brother Joel and I played church at home. Life wasn't perfect, but I saw that God was real. I grew up seeing miracles. You can't talk me out of a miracle for the life of me."   April accepted Christ into her heart at the tender age of seven. April admits, “I wanted to do it earlier, but I was too shy.” April's new book “Better Than Ever” is all about getting your happy back, keeping your sanity and enjoying everyday living. April reflects, “I travel, speak and share hope, and I inspire with the word of God. I have this desire to give daily hope to people that life can be better."   April is the proud mother of five beautiful children. In her uplifbook and podcast “Better Than Ever” she explores family mindsets and circumstances and positive, hope-filled practical insight and humor on becoming a better you in every area of your life. April beams, “If you're having a bad day, just do a do-over! A wise woman builds her house. A foolish one tears it down."  April imparts life-changing advice about praying life into parenting during the challenging teenage years. April insists, “So many people say that the teenage years are going to be terrible. I started declaring that the teenage years are going to be great with no rebellion. God holds us accountable to be Mama Bear and protect our children. I rarely let my kids sleep over at someone else's home, and prayer is everything."   April reveals that it was a surprise to everyone, even Joel, when God put him on the fast track with his worldwide ministry. April states, “My brother Joel is still one of my greatest supporters. When I was growing up he was my softball coach and we played on the elevators when my father was in a meeting. Joel is very honored to do what he does; he doesn't ever take it for granted. Our goal as a family is to cheer people on to their destiny.” What's in April's cup today? “Expectation,” April laughs. “My mother taught me to wake up every morning and expect God to move. I shoot for the stars and I expect to see God every day.”

April Stroink is a Profits First expert and money coach who is passionate about helping entrepreneurs fall in love with their finances. She started out 20 years ago as a classically trained financial advisor but was simultaneously developing her financial practice and working with her husband to run their large specialty outdoor gear retail business. She opens up about the classic mistakes they made during that time - chasing top-line revenue, and the problems that creates. Mindset and money go hand in hand. We tend to get so attached to our business that we see the sales, but because we're so emotionally wrapped up in it, we don't want to see the TRUE numbers. It's so important to have people on your team that are not emotionally attached so we can look at our business in a real way. You'll love April, who happens to be MY Profits First coach too, listen in and share your feedback. What is your money mindset? Do your habits and mindset align with your future? Full show notes at https://wendybatten.com/episode-89/

inventRight Coach April Mitchell shows you how to stay focused on working on your invention. It might not sound exciting or creative, but time management and staying organized will mean the difference between success and failure when you are licensing your products. Get insight from an inventRight coach on how to be an effective and efficient inventor. ------------------------------------------- More about inventRight How do you license an idea? How do you patent an invention? Learn how to become a profitable inventor and earn passive income from your creativity following the advice of inventors Stephen Key and Andrew Krauss. They are world's leading experts on how to license a product idea. If you have an invention idea, this is the show to watch. Stephen Key and Andrew Krauss are the cofounders of inventRight, a coaching program that has helped people from more than 65 countries license their ideas for new products. http://www.inventright.com If you have questions about how to invent, how to be creative, design, how to do market research, prototyping, manufacturing, negotiating, pitching, how to sell, how to cold call, how to reach out to open innovation companies, licensing agreements, non-disclosure agreements, patents, copyright, trademarks, and intellectual property in general — subscribe to inventRightTV! New videos every week, including tons of entrepreneur success stories. Inventing can be lonely, but you don't have to go it alone! Join the inventRight community for priceless inventor education, mentorship, support, accountability, hand-holding, honesty about the invention industry, and so much more. Contact us at #1-800-701-7993 or https://www.inventright.com/contact. This is the book you need to license your product idea: “One Simple Idea: Turn Your Dreams Into a Licensing Goldmine While Letting Others Do the Work.” Find it here: http://amzn.to/1LGotjB. This is the book you need to file a well-written provisional patent application: “Sell Your Ideas With or Without a Patent.” Find it here: http://amzn.to/1T1dOU2. Determined to become a professional inventor? Read Stephen's new book "Become a Professional Inventor: The Insider's Guide to Companies Looking For Ideas": https://www.amazon.com/gp/product/1653786256 inventRight, LLC. is not a law firm and does not provide legal, patent, trademark, or copyright advice. Please exercise caution when evaluating any information, including but not limited to business opportunities; links to news stories; links to services, products, or other websites. No endorsements are issued by inventRight, LLC., expressed or implied. Depiction of any trademarks/logos does not represent endorsement of inventRight, LLC, its services, or products by the trademark owner. All trademarks are registered trademarks of their respective companies. Reference on this video to any specific commercial products, process, service, manufacturer, company, or trademark does not constitute its endorsement or recommendation by inventRight, LLC or its hosts. This video may contain links to external websites that are not provided or maintained by or in any way affiliated with inventRight, LLC. Please note that the inventRight LLC. does not guarantee the accuracy, relevance, timeliness, or completeness of any information on these external websites. The inclusion of any links does not necessarily imply a recommendation or endorse the views expressed within them.

This week Coach April talks with Derek Mitchell to address Misleading Advertising in the insurance industry and how it can impact the interactions between consumers and customer service representatives. More about Derek: I have been in the insurance industry for over 8 years with 6 years of experience as an agent. I have worked for multiple different insurance carriers and am currently representing Liberty Mutual. I love helping clients protect their assets. We all work so hard to build up what we have and I take pride in making sure that you have peace of mind that those assets are protected. Before working in the insurance industry I was in IT. After figuring out that IT was not for me I have truly enjoyed meeting people from all aspects of life and helping them secure the insurance products they need for great value. Addressing the ELEPHANT in the Room® is a ONE LIGHT AHEAD production made in association with Eric Ballestero. © Copyright ONE LIGHT AHEAD® & April Ballestero & Eric Ballestero 2021. All Rights Reserved. Host: Coach April Ballestero Guest: Derek Mitchell Produced by: Eric Ballestero Derek Mitchell • Insurance Consultant • Derek.Mitchell@libertymutual.com This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Podtrac - https://analytics.podtrac.com/privacy-policy-gdrp

University of Utah head coach Kyle Whittingham addressed the media Saturday afternoon after the Utes wrapped up their spring camp with their annual spring game.

University of Utah defensive ends coach Lewis Powell addressed the media Thursday morning as the Utes continued with spring ball.

On this episode of First Paso, Coach April Griffith shares how she was deeply impacted by 1 person's view of her physical self. Have you subconsciously been holding yourself back due to the negative comments of others? Listen as Coach April unpacks how she pivoted in her mindset to empower others to do the same. Visit http://www.FirstPaso.com or FP social media sites with questions and comments about this topic to be shared in a future episode. #FPTheBreakthrough --- Send in a voice message: https://anchor.fm/firstpaso/message Support this podcast: https://anchor.fm/firstpaso/support

University of Utah offensive line coach Jim Harding addressed the media Tuesday morning as the Utes continued with spring ball.

University of Utah football coach Kyle Whittingham addressed the media Tuesday morning as the Utes continued with spring ball.

University of Utah head coach Kyle Whittingham addressed the media Saturday afternoon after the Utes' scrimmage

University of Utah linebackers coach Colton Swan addressed the media Thursday morning as the Utes continued with spring ball

Dedicated to Southern Miss sports! Weekdays 1 - 2 p.m. on select Supertalk Mississippi stations

University of Utah tight ends coach Fred Whittingham Jr. addressed the media Tuesday morning as the Utes continued with spring ball.

University of Utah football coach Kyle Whittingham addressed the media Tuesday morning as the Utes continued with spring ball.

University of Utah football coach Kyle Whittingham addressed the media Friday evening after the Utes' scrimmage.

Real Salt Lake coach Freddy Juarez spoke to the media Friday from Tucson, AZ as RSL continued with their preseason training camp.

I've been working on addressing all kinds of elephants over the years, and ironically someone asked me "how did I become a caretaker?" so I am going to Address the ELEPHANT of "Being a Caretaker" Take your Habit Finder Assessment I mentioned in this episode at https://habitfindercoach.com/onelightahead (https://habitfindercoach.com/onelightahead) More Info at https://onelightahead.com/ (onelightahead.com) Addressing the ELEPHANT in the Room® is a ONE LIGHT AHEAD production made in association with Eric Ballestero. © Copyright ONE LIGHT AHEAD® & April Ballestero & Eric Ballestero 2021. All Rights Reserved. Host: Coach April Ballestero Guest: N/A Produced by: Eric Ballestero This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Podtrac - https://analytics.podtrac.com/privacy-policy-gdrp

Bald Guy with a Bow Tie, Mario Galdos joins Coach April for a hearty discussion on preparedness for snow days and other unexpected emergency responses.   More from a Bald Guy with a Bow Tie, Mario Galdos at https://baldguywithabowtie.com/ (https://baldguywithabowtie.com) and Triton Group at Legacy Mutual Mortgage: https://www.tritongrouphomeloans.com/ (https://www.tritongrouphomeloans.com/) MARIO GALDOS is a Team Leader/Senior Loan Officer | NMLS# 220759 | mario.galdos@legacymutual.com Addressing the ELEPHANT in the Room with Coach April Ballestero. Join us as we interview guests about the ELEPHANT in the room. We shed light on difficult subjects and learn how to better Address the ELEPHANT in the Room. Host: Coach April Ballestero - ONE LIGHT AHEAD | Produced by Eric Ballestero This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Podtrac - https://analytics.podtrac.com/privacy-policy-gdrp

This week Coach April talks with Dr. Abelson talks about engaging your team in the COVID-19 pandemic. You can get additional resources from Dr. Abelson and The Abelson Group by contacting us at ONE LIGHT AHEAD. This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Podtrac - https://analytics.podtrac.com/privacy-policy-gdrp

Coach April talks with Kim Patton about her experience with Open Adoptions and how it's a situation many do know about and even less talk about.  This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Podtrac - https://analytics.podtrac.com/privacy-policy-gdrp

This week Coach April talks to Bryan Kendrick, a Broker at RE/MAX, about Personal Safety & Security. Bryan shares his own personal experience that led him to become a leader in Personal Saftey and Securit. Listen in on how he has learned to address and share ways to discuss such a difficult subject. We talk about the hard things to talk about and shed light on difficult subjects Episode 14: Personal Safety And Security With Bryan Kendrick - RE/MAX Broker This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Podtrac - https://analytics.podtrac.com/privacy-policy-gdrp

Episode 11: "Why your new year resolutions suck" with Holly Caudle - Rapport Leadership InternationalThis week Coach April and Jason talk to Holly Caudle, Trainer at Rapport Leadership International, about why your New Year's Resolutions suck. Holly explains how New Year's resolutions are setting us up for failure and how we can change it. We talk about the hard things to talk about and shed light on difficult subjects This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Podtrac - https://analytics.podtrac.com/privacy-policy-gdrp

Episode 10: MONEY with Tony Hardy - Canny Creative This week Coach April and Jason talk to Tony Hardy, Founder of Canny Creative, about money and how we talk about it. We talk about the hard things to talk about and shed light on difficult subjects. This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Podtrac - https://analytics.podtrac.com/privacy-policy-gdrp

Episode 9: Decision Fatigue with Special Guest Bridgit PariseThis week Coach April and Jason talk to Bridgit Parise, President of Rapport Leadership International, about decision fatigue. Over the past 9+ months, we have had to make decisions about the election, COVID-19, work, life, etc.We talk about the hard things to talk about and shed light on difficult subjects. This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Podtrac - https://analytics.podtrac.com/privacy-policy-gdrp

Cal Berkeley Bears assistant Coach April Philips expounds on her soon to be released book, "The Recruiting Blueprint" ( 6 Steps to Navigate Your Recruiting Process).  Before Cal Berkeley, Coach Phillips helped University of Arizona in 2018-2019 to a WNIT Championship.   Coach Phillips spent three seasons at LMU as an assistant and associate head coach her last year.  She was named to the WBCA Thirty under 30 in 2017 and 2018.  She won two Atlantic conference titles while a member of the Xavier Musketeers and made it to an Elite Eight appearance in 2010.Coach Phillips is well known for her ability to connect with prospective student athletes and recruit. Her Book, "The Recruiting Blueprint" can be pre-ordered @ www.HoopHaus.com Her twitter handle is @AP_Cali

Today I chat with life coach April Price. A few years ago, April wasn't happy. She'd done all the things she thought would bring satisfaction. But she was frustrated with herself and her relationships. The beginning of her change came after hearing a podcast by life coach Brook Costillo. April hired a coach, changed her life, and then became a life coach herself. Join me as we discuss her personal journey, her career path and her advice for all of us during this difficult year. Links: https://thelifecoachschool.com https://jodymoore.com https://www.aprilpricecoaching.com April's Podcast- 100% Awesome Podcast Instagram- @aprilprice Find me on Instagram! @careerchatpod

Episode 8:Engaging Employees/Employee Engagement with Special Guest Jason SchroederThis week Coach April and Jason talk to Jason Schroeder about employee engagement, human connection, and how companies should treat their employees as human beings. Addressing the ELEPHANT in the Room with Coach April Ballestero and Jason Safford. Join us as we talk and interview guests about the ELEPHANT in the room. We talk about the hard things to talk about and shed light on difficult subjects. This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Podtrac - https://analytics.podtrac.com/privacy-policy-gdrp

Episode 7:Topic: Addressing the ELEPHANT in the Room PodcastThis week Coach April and Jason talk about themselves, the podcast, and their ELEPHANTs in the room.Addressing the ELEPHANT in the Room with Coach April Ballestero and Jason Safford. Join us as we talk and interview guests about the ELEPHANT in the room. We talk about the hard things to talk about and shed light on difficult subjects. This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Podtrac - https://analytics.podtrac.com/privacy-policy-gdrp

April Mack is a mentor, trainer, speaker and facilitator. She lives in Canberra and loves laughing, dancing, hanging out with her children and family and learning anything that helps her grow and shine more brightly in the world.  She is host of the  Mack Chat podcast.  Her leadership programs for women with ambition include DIVA and Shine.  In this podcast, April has a candid chat with Serina about the moment of realising she was in debt, how she got herself out of it, and how she works with women to help them shine.

When you have an idea for a new product or invention, what should you do first? How can you bring it to market? What do you need to commercialize an invention? Should you license or manufacture your invention yourself? Watch inventRight cofounder Andrew Krauss interview inventRight coach April Mitchell about licensing her third product!! April has licensed two products in the housewares space. A couple of years ago, she decided that she wanted to get into the toy and game industry and fast-forward to now — with hard work, open-mindedness, and persistence, she got it done! Get to know April better: https://www.linkedin.com/in/april-mitchell-7132295b/ Congratulations April!!!! We're so proud of you!!!! Her product will be coming out in the summer of 2021. For April, getting feedback from potential licensees was absolutely critical to getting her game licensed. They also discuss prototyping, focus groups, and inspiration. April enjoys inventing and creating with her children, who are the inspiration and creators of this new product! Her son even built her prototype for her! It's a team effort at her house. Brilliant. She got good feedback from the beginning — people told her that there was something to it! — but it needed to be refined for the market. Stephen Key and Andrew Krauss are the world's leading experts on how to license a product idea. If you have an invention idea, this is the show to watch. Steve and Andrew are the cofounders of inventRight, a coaching program that has helped people from more than 60 countries license their ideas for new products. Visit http://www.inventright.com for more information and to join the one-one-one coaching program. If you have questions about how to invent, how to be creative, design, how to do market research, prototyping, manufacturing, negotiating, pitching, how to sell, how to cold call, how to reach out to open innovation companies, licensing agreements, non-disclosure agreements, patents, copyright, trademarks, and intellectual property in general — subscribe to inventRightTV! New videos every week, including tons of entrepreneur success stories. Inventing can be lonely, but you don't have to go it alone! Join the inventRight community for priceless inventor education, mentorship, support, accountability, hand-holding, honesty about the invention industry, and so much more. Contact us at #1-800-701-7993 or https://www.inventright.com/contact. This is the book you need to license your product idea: “One Simple Idea: Turn Your Dreams Into a Licensing Goldmine While Letting Others Do the Work.” Find it here: http://amzn.to/1LGotjB. This is the book you need to file a well-written provisional patent application: “Sell Your Ideas With or Without a Patent.” Find it here: http://amzn.to/1T1dOU2. Determined to become a professional inventor? Read Stephen's new book "Become a Professional Inventor: The Insider's Guide to Companies Looking For Ideas": https://www.amazon.com/gp/product/1653786256/ inventRight, LLC. is not a law firm and does not provide legal, patent, trademark, or copyright advice. Please exercise caution when evaluating any information, including but not limited to business opportunities; links to news stories; links to services, products, or other websites. No endorsements are issued by inventRight, LLC., expressed or implied. Depiction of any trademarks/logos does not represent endorsement of inventRight, LLC, its services, or products by the trademark owner. All trademarks are registered trademarks of their respective companies. Reference on this video to any specific commercial products, process, service, manufacturer, company, or trademark does not constitute its endorsement or recommendation by inventRight, LLC or its hosts. This video may contain links to external websites that are not provided or maintained by or in any way affiliated with inventRight, LLC. Please note that the inventRight LLC. does not guarantee the accuracy, relevance, timeliness, or completeness of any information on these external websites. The inclusion of any links does not necessarily imply a recommendation or endorse the views expressed within them.

After many iterations of her business, April transformed from a doctor to an emotional strength coach. She pursued happiness and true desire despite her fear and challenges to build a unique practice. Listen on and find out more! Facebook: https://www.facebook.com/draprildarley Instagram: https://www.instagram.com/draprildarley/ Website: www.aprildarley.com Book: Empath Armor: How to Ground, Cleanse, and Protect Your Energy as a Sensitive Person

The Locked On Cougars podcast for April 22, 2020 began with Mark Pope being named by CBS Sports as the most 'immediately rewarding' coaching hire for 2019-20 in college basketball and an update on the latest in the transfer portal targets for BYU basketball.In the second segment of the show, Jake Hatch talked about the upset of then-#24 USC last September as the best moments in BYU sports segment from the past year rolls on on the podcast.Finally, the podcast wrapped up with a hat tip to the brand-new "It's Never Just A Game" podcast with a unique story from FOX Sports commentator Charles Davis about the 1984 national championship season for BYU involving his alma mater Tennessee.Follow the Locked On Cougars podcast on Facebook, Instagram and Twitter to stay up-to-date with the latest BYU sports news. Please remember to rate and review the show as well.Support Us By Supporting Our Locked On Podcast Network Sponsors! SpaviaLocated at 10261 South State in Sandy, UT. Call them at 801-424-7566. They're offering Locked On Cougars listeners a buy two, get one free offer on gift cards! Buy two gift cards and get a third of equal value for free from Spavia. Make sure to mention you are a Locked On listener.TheragunTry Theragun risk-free for 30 days or your money back by going to Theragun.com/lockedon For a limited time, listeners get a FREE charging stand with purchase – a seventy-nine dollar value.PostmatesDownload the Postmates app and use code LOCKEDON. For a limited time, Postmates is giving our listeners ONE HUNDRED DOLLARS of free restaurant delivery credit for your first SEVEN days.EchelonVisit echelonfit.com/lonfl or echelonfit.com/lonba to learn about their limited time, free Apple iPad, and complete details of this exclusive offer.BlinkistThe Blinkist app gives you the key ideas from more than 3,000 bestselling nonfiction books in just 15 minutes. Go to Blinkist.com/nba try it FREE for 7 days AND save 25% off your new subscription.WithingsGo to Withings.com/mlb to get 25% off Body+ Body Composition Scale.  Learn more about your ad choices. Visit podcastchoices.com/adchoices

April is a L1 Coach and member engagement specialist at CrossFit Frostbite. She's spent her whole life being athletic, and like so many former athletes, needed a way to “flex her muscles” after college. Sit back and get to know April on a whole new level, and how she got from Paris to Frostbite. #BadGirl