Coach Chris and Coach Carlie, sports performance consultant, unpack why “I’m not motivated” often means “I’m feeling big emotions,” how to reframe perfectionism, and simple tools—like the 10-Minute Rule—to build an off-season you’ll actually enjoy (and stick with). You'll hear: Why the post-race motivation dip is normal—and what’s really going onWeather, daylight, and social routine shifts that change how training feelsPerfectionism detoxThe 10-Minute Rule for low-friction consist...

Coach Chris interviews Coach Peter after his recent return from World Triathlon in Australia with stories from the Olympic distance and his first draft-legal sprint, plus hard-earned tips on qualifying, logistics, and racing smarter. We break down training shifts, strict transition rules, and why pack riding changed his view of speed and strategy. • how to qualify for nationals then worlds • travel tactics for two bikes, airline fees, and choosing the right case • draft-legal strategy ...

Performance Nutritionist Chris Newport breaks down a simple plan to enjoy Halloween without overdoing it: anchor with protein, set clear treat limits, stay hydrated, and lean into non-food traditions that make the night memorable. She also shares inclusive ideas for handing out goodies and smart ways to handle leftover candy. • planning protein to steady appetite and protect lean mass • setting selective treat limits that match personal goals • using hydration to reduce cravings and support ...

Have you ever wondered if you’re too old, too slow, or too new to try a triathlon? Think again. In this inspiring episode of the Find Your Edge Podcast, Coach Chris Newport sits down with Hilary Topper—author, coach, and triathlete who started her journey at 53. Hilary shares her path from never stepping foot in a gym (and not knowing how to start a treadmill!) to writing her second book on triathlon: Unlocking the Triathlon: The Beginner’s Guide to Competing in a Triathlon. Together, we expl...

Join Coach Chris with Sami Winters, the race director at Ironman NC 70.3 in Wilmington, NC. Get all the insider tips and details for this amazing race, including a tidal swim, a point-to-point puzzle, and a finish on the Riverwalk—all built by a team of 1,200 volunteers and a great staff. We unpack the fast course, strict safety rules, and the community that makes PRs possible. • why the date follows the tide charts • what makes the swim fast yet technical • warm-up workarounds without water...

Send us a text In this practical episode for runners, PT and runner Dr. Rob Berghorn (Endurance Unleashed) joins Coach Chris to break down the need-to-know of efficient, pain-free running. We cover beginner to advanced cues, cadence targets, ground contact time, uphill/downhill technique, shoe selection vs. trends, when (and how) to use insoles, year-round strength training, and smart warm-up/cool-down routines. If your watch is spitting out numbers and you’re not sure which ones matter—or yo...

Coach Chris Newport shares a simple six-step process for creating healthy, high-performing meals and snacks. She emphasizes the importance of selecting powerful proteins, incorporating colorful fruits and vegetables, focusing on healthy fats, adding extra fuel when needed, boosting meals with herbs and spices, and ensuring proper hydration. Takeaways: Pick powerful proteins to maintain lean muscle mass. Aim for at least five servings of fruits and vegetables daily. Healthy fats are ess...

Immune health is intricately connected to nutrition, genetics, and activity level, with each person requiring a unique approach based on their genetic makeup and lifestyle. Chris ties in how nutrition, genetics, supplements and immunity all relate for active people and athletes. Educational only; not medical advice. You’ll hear about: The one plate shift most athletes overlook—and why it changes everythingA simple number that helps you right-size protein for longevity and immunityHow certai...

Today, Chris explores how to make informed decisions about supplements by following a clear framework for determining if they're right for you. This practical guide helps navigate the confusing world of supplementation by asking key questions about necessity, effectiveness, and safety. You’ll learn: Why whole foods should always be your foundationHow restricted diets (vegan, dairy-free, fasting) change supplement needsThe importance of legality and third-party testing (NSF Certified, Informed...

Sarah Hayes, co-owner of She Tris, shares how their women-only triathlon series creates an inclusive, supportive environment for female athletes of all ages and abilities. From acquiring the Ramblin' Rose series to expanding across the Carolinas, Sarah reveals how She Tris has grown while maintaining its welcoming atmosphere where beginners feel comfortable and experienced athletes can thrive. You'll hear: How co-owners Sarah and Angie met as Sarah was doing her first triHow they adopted 4 ne...

Are you an athlete without a will or healthcare power of attorney? This episode breaks down estate planning for athletes—what you need, why DIY templates fall short, and how to protect your people and your gear. Attorney Erin Edgar (“The Caring Attorney”) shares the must-knows for cyclists, runners, triathletes, and active families—from emergency decisions to executor duties in North Carolina. What you’ll learn: Why every athlete needs a will (even if you’re young and healthy)The difference ...

Heat stress affects four out of five Americans with many unaware they're experiencing it, and over a quarter don't know how to react in an emergency situation. Lexi Engelbart from Ergodyne joins us to discuss Project Heat, an educational initiative aimed at helping people recognize and respond to heat-related illnesses before they become life-threatening. • Heat stress is highly personal – medications, hydration, alcohol consumption, and fitness level all affect how individuals respond • Sig...

Functional Sports Nutritionist Chris Newport discusses gastrointestinal (GI) distress specifically for athletes, particularly endurance athletes. The conversation covers the prevalence of GI issues in sports, the various causes of these problems, including overeating, race day anxiety, and unfamiliar foods, as well as strategies for managing and preventing GI distress. Chris emphasizes the importance of gut health and nutrition in athletic performance and offers practical tips for athletes to...

Join hydration, fueling and performance nutrition expert, Chris Newport, as she uncovers the critical mistakes athletes make and shares science-backed methods to dial in your plan, so you can train and race your best. Here's what she reviews: Why guessing, or taking the "shiny object" strategy, can get you in troubleHow to avoid the "kitchen sink approach" Why gut and physical training need to alignWhy carb choice mattersHow your fueling plan should vary (and why it really should ...

Coach Chris discusses sweat rate, and why it matters more than you think for optimal hydration. Sweat is your body’s primary cooling mechanism—and how understanding yours could be the key to unlocking better performance and smarter hydration. In this episode, we dive into what influences your sweat rate, how to test it, and why it’s one of the most overlooked (yet powerful) tools for endurance athletes. You'll learn: 🔥 What you think is enough hydration might be way off 🌡️ One environmental ...

Join Coach Chris (and Race Director) as she discusses why racing local matters! She discusses how: • Local race fees support small race directors, vendors, volunteers, and sometimes charitable causes like Girls on the Run • Racing locally eliminates the logistical complexities of travel, shipping bikes, and hotel stays • Local events help you build community by connecting with potential training partners • Use local races to test nutrition, pacing strategies, and transition skills for ...

Coach Chris interviews Thomas Henson, a personal injury attorney specializing in catastrophic injuries and avid cyclist, who shares critical insurance and safety information that can protect cyclists and all active individuals on the roads. We discuss: • Uninsured/underinsured motorist coverage (UM/UIM) is vital but often overlooked insurance that protects you beyond just car accidents • UM/UIM coverage follows you when cycling, running, or even walking, and extends to family members in...

Coach Chris Newport interviews fellow Coach Jason, who shares his journey of getting faster on the bike—without getting any fitter. Discover how he became 60 watts more efficient through aerodynamic tweaks and smart upgrades that any athlete can implement. In this episode, you’ll hear: • What clue tipped Jason off that he could be faster—without training harder • The eye-opening stat that changed how he thought about riding into the wind • How one small gear upgrade can help you g...

In this episode dedicated to functional nutrition, Coach Chris and her dietetic intern discuss gut health. Our gut is truly our second brain, affecting everything from immunity and inflammation to mood and mental health, with 99% of our DNA coming from our microbiome rather than our human cells. **I'm not loving the audio, but hang tight through the end, as there's some great stories and pearls, AND a gut reset challenge! You'll learn: • The DIGIN framework to gut health. • Identify the...

Coach Chris unpacks what it really takes to improve as an endurance athlete—beyond just logging more miles or training harder. She dives into some of the methodology that she and her coaching team use for their athletes, including: The key principle that underpins every successful training plan (and how to know if you're doing it right)Why your heart rate zones might be steering you wrong—and how to truly dial in your intensityThe real secret weapon for recovery (hint: it’s not a ...