She’s managing work, kids, and dinner by 6…But deep down, she wonders if there’s still room for her goals.She forgot what showing up for herself even looked like. This episode is for the mom who still dreams of doing something bold.Who wonders if it’s too late and wants to believe she can chase a finish line without dropping the ball at home. Inside, you’ll hear: - How women are completing marathon and triathlon races from sprint to Ironman races, without sacrificing their family - The exact time management shifts that made training realistic - How endurance became a tool for balancing identity, stress, and self-worth - Why prioritizing your goals isn’t selfish, it’s necessary   This isn’t just about becoming an athlete. It’s about remembering you’re allowed to want more and build a life that holds it.

In this episode, we shared strategies, insights and story about how Gaye was able to finish her 1st Sprint, 1st Olympic, 1st 70.3 and 1st Full Ironman in 9 months while staying injury-free. - Starting from Scratch – what to do to go from barely swimming a lap to feeling ready for Ironman. Dealing with IT band issues and spine pain along the way. - Finishing an Ironman with 10 Hours of Weekly Training – what to do to work efficiently, smart training in your busy schedule & maximize every minute despite travel. - Injury-Free and Thriving – finish Ironman with zero injuries, using a holistic body maintenance approach. - Run Marathons during Ironman Training – training for Ironman and Marathon at the same time. - 1st Open Water Swim – preparing for your 1st open water endurance swim.

Listen to this 5-minute episode where I show you the part most 70.3 plans leave out or coaches never talk about. And it’s the reason athletes fall apart or barely survive on 70.3 race, even after completing the distances in their training.

Struggling with bonking during the run leg of your triathlon?You're not alone, and there's a fix.In this episode, I answer a question from Janice (and soooo many others) about how to finally stop hitting that dreaded wall on the run.Inside this 16-min training, you'll learn:- How to avoid bonking on the run - Brick nutrition strategy (this is where most mistakes start)- What to track and tweak during training (so you stop guessing)Don’t let another race fall apart on the run. Let’s fix this now.

“How is that swimmer with terrible technique still faster than me?”Sloppy strokes. Legs everywhere. Breathing looks messy.…and still, they pass you in the water.You ask yourself, "What am I missing?"You’re only seeing the tip of the iceberg.What you see: arm pull, kick, pace, is just a small piece.What’s underneath is the real reason they’re faster.Skills like breathing, balance, streamline, catch, pull, and even open water tactics, they make a huge difference, but they’re hard to see.In this episode, I’ll go over: - Why copying faster swimmers doesn’t work- The hidden skills that matter most and in what order to fix them.- How our Freestyle Formula combines technique, speed sets, open water skills,  and distance to help you stop guessing and finally improveIf you’re training hard but still feel stuck, this is why. And it’s fixable.

In this episode, we talked with Cedric from California. We shared strategies, insights and story about how Cedric was able to break out of a plateau, finish his 3rd 70.3 with a huge PR and finish his 1st Full Ironman while staying injury-free. - Make Finishing 70.3 or Ironman a Life-Changing Goal – Take back your health, break past your limits, and see what you're truly capable of.   - Cut up to an Hour Off Your Next 70.3 Time – Master proven training techniques that deliver results without burnout.   - Break Free from Plateaus – Use smart, time-saving strategies to make faster progress toward your first full Ironman.   - Reach Big Goals Without Sacrificing Your Life – Get your best 70.3 and complete your 1st full Ironman, even with a packed schedule and family time.  

Want to PR After 50? Stop Guessing & Start Training Smarter In this episode, we break down the exact Smart Training Method that's helping athletes in their 50s, 60s, and even 70s get faster, train smarter, and stay injury-free. Are You Stuck Wondering If Your Best Days Are Behind You? - Have you been training for years, putting in the miles, but still not getting faster? - Are you realizing that what worked in your 30s and 40s isn’t working anymore now that you’re in your 50s? - Do you feel like age is catching up, and no matter what you do, your PRs seem out of reach? What if it's not about age? What if there's a smarter way? Join Coach Jeff, Bob and I (Coach Shangrila) as we share the breakthrough strategy that's worked for us and how you can do it too.

In this episode, we talk with Sheila. We share strategies, insights, and the story of Sheila finishing her 1st Full Ironman in her late 50s.   Transforming Running: Going from hating running to learning how to run correctly so you love it. Good Habits: Building empowering habits for training and life. Mechanics: Uncover the small yet critical mechanical tweaks that can make a massive difference in your results and injury prevention. Iron Mindset: Forge mental fitness to tackle stress, avoid drama, and achieve newfound confidence levels. Tackling Physical Challenges: Learning how to manage known physical challenges (e.g., Morton's Neuroma, frozen shoulder).

In this episode, we talked with Justin from Michigan, dad of 4 kids, husband, family man & business owner.    We shared strategies, insights and story about how he was able to finish his 1st Ironman in under 13 hours while staying injury-free.   - How to get started & stay committed to training for full Ironman when you feel overwhelmed and find yourself making excuses   - How to ensure that you won’t re-injure yourself as you build the volume for Ironman training despite a history of knee injury (Torn ACT/MCL and no meniscus in left knee)   - How to make training fit with a busy family and work schedule   - How to get back to training after 5 years of focusing on raising kids and working lot of hours on your business

In this episode, we talk with Tim from Arkansas, a dad of two daughters and husband.   We share strategies, insights, and the story of how Tim was able to finish his 70.3 in under 5:40 hours with a 52-minute PR while staying injury-free.- What to do to get out of plateau, improve power, efficiency and shave off 52 minutes from your Half Ironman finish time. - What to do about your open water swim worries and how to prepare for your 1st Ocean swim if you don't have access to ocean. - Discover the strategies to avoid common pitfalls like cramping on bike and run and grinding on the bike, which hold athletes back. - What to do to balance training intensity with injury prevention, helping you stay in peak condition without compromising your busy lifestyle.

In this episode, Coach Shangrila and Vineta talk with Odette, who shares her training strategies and stories of how she transformed injuries, bad experiences, and disappointments into a strong comeback and unbeatable confidence.🤔 How to keep a genuine belief in your ability to achieve epic goals: Learn how to maintain positive self-talk even when faced with multiple back-to-back challenges. 🤔 Staying on track with training: Tips for managing a 14+ hour work schedule while staying committed to your fitness journey. 🤔 Listening to your body: How to prevent re-injury, address body weaknesses (like knee arthritis, weak hips, feet and ankles, or an injured piriformis), and manage conditions such as asthma or exercise-induced anaphylaxis. 🤔 Body maintenance: What it is, why it’s important, and how to incorporate it into your daily routine.🤔 Building an unstoppable mindset: How to overcome fears like swimming with jellyfish, swimming in cold water, or racing in windy and rainy conditions. Discover how to feel prepared and capable of handling anything.

In this episode, Coach Shangrila talks to Ngina, Norman & Deanna, where they share their training strategies and stories of how they went from having “sinking legs”, depending on lava/roka pants or pull buoy to swimming confidently without buoyancy aids - How to let go and not be dependent on a pull buoy or buoyant pants like Lava or Roka pants. - What to do to go from having "sinking legs" for 6 years to now challenging yourself to crush new epic swim milestones.  - Overcoming anxiety, panic or over fatigue when swimming without a buoyancy aid. -Do I need to kick when swimming as a triathlete? - What to do to go from getting winded because of sinking legs to swimming fast consistently without needing to stop - From being called a “lazy swimmer” to coming out of the open water confidently & beating personal records

In this episode, Coach Shangrila talks with Reggie, our athlete from Illinois, dad of 3 kids, husband, family man & business owner who shares his strategies, insights and story about how he was able to finish his 1st Ironman in under 14 hours while staying injury-free.   🤔 What to do when multiple businesses and work travel requires a lot of your time but you still want to train for an Ironman 🤔 How to make Indoor training work (Peloton, treadmill, only pool/no open water access) 🤔 How to have a strong Ironman run even if it is the hardest sport for you 🤔 How to figure out Ironman nutrition that works for you

In this episode, Coach Shangrila talks with Shirita, our 54 year old athlete from Michigan, who is a busy nurse, shares her strategies, insights and story how she was was able to not only run her longest distance but also win & race back-to-back races with only 7 weeks training while staying injury-free.   - How to train for long distances while minimizing the number of running hours in training - What to do to make sure you are remaining injury free. What to do about knee pain. - How to dial in your nutrition on your next longest run - What to do to recover fast from racing 1 race after another - How to focus on quality over quantity during training

In this episode, Coach Shangrila talks with Erik from Arizona who shares his insights and strategies about training, qualifying for and racing Ironman Kona.  Time management - how to structure time as a dad of 4 kids so training and family responsibilities are on track  Mindset - how to believe and keep on target even when challenges appear  Injury prevention - what can be done proactively to decrease the chances of getting hurt in the process  Strategy - how to make sure you are focusing on the right things and working smarter not harder  Balance - how to have a balanced life and not have training put pressure on other areas of life  How to live the phrase “Cool, Calm, Collected” especially when it is necessary

In this episode, Coach Shangrila talks with Nory who shares her strategies, insights and story about how to meet the IRONMAN cutoff time w/ 10 weeks of training while staying injury free, despite of busy work schedule & no confidence in swimming & cycling.   - How to get stronger on the bike and build confidence in the weaker sports while building volume for Ironman - How to balance and manage time for training, family and work without getting sick and injured (e.g. 12-hour night shift at work, can’t train on Saturdays) - What to do when you start doubting yourself. How to keep believing that your goal is possible, despite of an aggressive training timeline when all your friends talk about how they've been training for a year or more. - Is it possible to finish a Full ironman without completing a full marathon or century ride?

In this episode, Coach Shangrila talks with David who shares his strategies, insights and story. - 16th AG for swim w/ 1hr 19 mins time. No OWS Training - 1st Full Marathon during Ironman - 8 months Ironman training without racing sprint, olympic or a 70.3 distance   How to finish your 1st Ironman strong without racing Sprint, Olympic, 70.3 or marathon, while staying injury free - What to prioritize when training for long distance triathlon with limited time, busy work & family schedule - Committing to a full Ironman without racing sprint olympic or half Ironman distance - How can you still do well in the swim part of your IM when you don’t have open water access to train for OWS and aren't naturally a talented swimmer - Is it true that training for long hours every weekend, finishing a full marathon, having a power meter and a tri bike are required to complete a full Ironman? - What if you had to learn how to ride your 1st tri bike only 1 month prior to your Ironman

In this episode, Coach Shangrila talks with Sheila about how to gain confidence, dial in your nutrition & stay injury free while having fun.   - The 5 main areas that you need to address besides completing your swim, bike & run training plan. Know your potential blind spots now. - How can you get faster without working harder - How can you build volume and continue to stay injury free despite a history of injuries (e.g. frozen shoulder, IT band issue, etc.) - Why it’s sometimes necessary to go slow to become faster and stay consistent w/ training - Gaining confidence by training properly, facing your fear and understanding your body - Finishing 70.3 strong even when you suck at running - What to do to overcome open water fear and the need to stop all the time

In this episode, Coach Shangrila talks with Brittany about how she went from a 4:33 min / 100y pace & needing to stop every 50 yards to swimming at a 2:06 min / 100y pace non-stop.   - What to do to see swim speed improvements quickly so you don’t feel like you are wasting your time at the pool - What steps and principles did Brittany - a single mom of 3 kids, with a full time job swimming at 4:30 min/100 yards - take to become faster and swim with a pace of 2:06 min/100 yards in only 30 days? - How to learn the correct swim technique step by step without getting overwhelmed - How to learn proper breathing while swimming so you don’t get gassed and out of breath quickly - How to gain confidence in deep water and have swimming be exciting, enjoyable and therapeutic - What to do to finally make swimming “click” for you and have it make sense for your body, so you don’t feel like you are out of control or “fighting” the water - How to keep getting better and faster every time you go to the pool instead of being stuck at the same speed month after month

In this episode, Coach Shangrila talks with 58 year-old Gloria, who shares how she trained and how she was able to accomplish: - 2 mi Alcatraz Classic swim finisher - Longest & coldest (low 50s) swim for her - Zero OWS training for past 6 months due to busy schedule & limited access   Building Swim Confidence in Open Water even without access to open water & without seeing a coach in person - How to prepare for a 2-mile cold Open Water Swim (low 50s) in the ocean (Alcatraz Classic) with Zero OWS training for the past 6 months - What skills are essential for being comfortable swimming in open water - How to deal with doubts and be ok with uncertainty