Coach Stephanie Holbrook

02/09/2026

The third time is a charm with ChatGPT.

07/21/2025

DISSOLVING the FAT MYSTERY: are CARBS history? Dr Phil Maffetone, Prof Tim Noakes & Prof Paul Laursen

https://youtu.be/rH9bu-Dx3FE?si=dRd9WmzclrYn1KE_

07/16/2025

In this episode, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai welcome Dr. Phil Maffetone—renowned clinician and pioneer of holistic endurance tr...

07/16/2025

Are you fit, but not healthy?

Together with Dr. Paul Laursen, Marjaana Rakai and Paul Warloski, we unpack:
- Why the “no pain, no gain” mantra breaks more athletes than it builds.
- How Marjaana hit rock bottom chasing Kona—and how she came back.
- Why building aerobic base with low heart rate training is more than just slow miles.
- How Athletica puts the MAF Method to work, with built-in HRV tools and test weeks using Maffetone’s 180 Formula.

We also discuss the modern epidemic of being fit but unhealthy—driven not just by overtraining but also by social pressure, stress, and processed food culture. The nutrition advice landscape is messy, and endurance athletes often get caught in the middle.

Whether you're chasing PRs or lifelong vitality, this is a powerful call to rethink your approach.

Train from the brain down. Listen to your heart rate, not just your training log. Fuel for longevity, not just race day.

In this episode, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai welcome Dr. Phil Maffetone—renowned clinician and pioneer of holistic endurance tr...

06/18/2025

**Lake Pleasant Open Water Swim and Run - June 17th**

Join us for an exciting open water swim and run combo at beautiful Lake Pleasant!

**When:** Wednesday, June 17, 2026 at 5:30 PM
**Where:** Castle Creek Boat Ramp, Lake Pleasant

**Event Details:**
Start with an invigorating open water swim in Lake Pleasant's clear waters, then transition to a scenic run from the boat ramp to Cottonwood Campground and back. This unique training opportunity combines two disciplines in one of Arizona's most stunning natural settings.

**What to Bring:**
- Swimsuit/wetsuit and goggles
- Running gear and shoes
- Towel for transition
- Water and post-workout fuel
- Bright swim cap for visibility (recommended)

**Safety First:**
- All swimming abilities welcome, but participants should be comfortable in open water
- Swim Buoys encouraged.

The BRICK of open water swimming and run makes this a perfect cross-training session for triathletes, swimmers, and runners looking to mix up their routine. The late afternoon timing means you'll catch beautiful sunset views during the run portion.

Whether you're training for a triathlon, looking to improve your open water swimming skills, or simply want to try something new, this event offers a supportive environment to challenge yourself in Arizona's great outdoors.

See you at the lake! Questions? Drop a comment below.

04/25/2025

Check out this Field Study on Endurance Fueling. Sign-up and further research.

Join the FIELD Study and see how different fueling patterns relate to endurance performance, fatigue, and recovery. Take the 15-min survey today.

04/11/2025

🏁 Ready to conquer 13.1 miles in just 5 weeks?

If you’ve already built some running endurance and want to ramp up your training fast, this FREE 5-week half marathon training plan is for you! 🏃‍♂️💥

✅ Detailed weekly workouts
✅ Nutrition & hydration advice
✅ Injury prevention tips
✅ Gear checklist
✅ Post-race recovery strategies

📄 Comes with a free downloadable plan (Google Doc—easy to save as PDF or Excel).

This guide is designed for advanced runners looking to push their limits and get race-day ready—fast.

📌 Check it out here 👉 https://stephanieholbrook.com/5-week-half-marathon-training-a-comprehensive-guide/

04/11/2025

🏋️‍♀️ Ready to elevate your weightlifting game while staying safe?

Weightlifting isn’t just about strength — it’s about proper form, smart technique, and consistent progress. From grip technique to tracking your workouts, the right approach helps you reach your goals faster and injury-free.

This guide covers:
✔️ The right way to grip a kettlebell
✔️ The importance of posture and alignment
✔️ How breathing impacts your performance
✔️ Tips for tracking progress and staying consistent

Whether you're a beginner or experienced lifter, these tips are essential for safe and effective workouts.

👉 Read the full article: https://stephanieholbrook.com/weight-lifting-safety-tips-for-proper-form/

04/11/2025

Train smarter, not longer! 🔥

The 25-Minute Bodyweight EMOM Workout is the perfect blend of strength and cardio—no equipment or gym required.

💥 Boosts strength and endurance
⏱️ Designed for busy professionals
🔁 Push-up, squat, lunge, and burpee intervals
🧘 Warm-up and cool-down included

Perfect for all fitness levels, this Every Minute On the Minute routine is built for efficiency and results.

Learn how EMOM training works and get a complete 25-minute bodyweight workout plan you can start today.

Check it out 👉 https://stephanieholbrook.com/25-minute-bodyweight-emom-workout-for-strength-and-cardio/

04/11/2025

⛰️ TRAIN FOR YOUR FIRST (OR FASTEST) 30K TRAIL RUN ⛰️

If you're looking to go beyond a half marathon and tackle the trails — this is the plan for you.

Coach Stephanie's FREE 30K Trail Run Training Plan is your step-by-step guide to build endurance, tackle uneven terrain, and finish strong on race day.

👉 What’s inside:
✅ Detailed training phases (Base ➝ Speed ➝ Specificity ➝ Taper)
✅ Strength & recovery strategies
✅ Mental prep tips & gear recommendations
✅ Downloadable training schedule (Google Sheets + PDF)

This guide is built for runners who are ready to challenge themselves and want trusted coaching every mile of the way.

Start training today: https://stephanieholbrook.com/30k-trail-run-training-plan-a-comprehensive-guide-to-prepare-for-your-next-race/

03/23/2025

Our athletes are doing really well lately (as always) so we are proud to present these weekly results of (one of our best team members) !
Last week he ran 1 times, his total running distance was 9730.900390625 metres, he spent 3 hours on track, and got 3 achievements for our team.