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Helping you reach your goals while finding the balance you need to fit triathlon comfortably into your life; guiding and supporting you to cultivate a lifestyle of sustainable habits and a healthy relationship with food

11/04/2026

This is a two-part post.

Part 1
First running race of the year!

Last year, my friends were running this local St. Patrick's Day 5k. I was running again post-injury but still dealing with the ramifications and wasn't anywhere close to doing speed work, so I spectated and cheered them on.

This year, shocker, my foot had decided it wanted to start giving me issues again right after I'd already signed up for this race, so again, I had done barely any speed work. Despite knowing I wouldn't put out a time I wanted to, I decided to still race, because at least this year I'd be joining my friends and not sitting on the sidelines.

My race plan was pretty much the same as it would have been even with more training: take it out hard and try not to die. And it was definitely a fight. The first mile felt great, but I hadn't held that time for more than, like, 30 seconds in the past two years, and then came the hills, on which I left my soul. For the entirety of the final mile, I felt a heart attack was imminent, but pushed on and ended up just over 24 minutes, which is pretty excellent for me not having done speed-specific training.

The best part was the post-race experience: hanging around and celebrating Rory's second place overall for the second year in a row, cheering Cristin to the finish, chatting with other friends, and slamming some pancakes (best post-race food option in the history of post-race foods).

Part 2
I hate this first photo.

Gaining weight as part of REDs recovery has been 100% necessary, and I am undoubtedly healthier than I was a year and a half ago. But it doesn't come without its struggles.

My weight has fluctuated substantially over the years, from binge eating to restricting food and everywhere in between. I've been larger than I am now, and I've been a lot smaller. I don't know if I believe there's ONE healthy weight for an individual; I feel like I've been healthy in a body that's somewhere in between where I am now and far too small. Though I haven't binged in about a decade, I wonder if my intake now actually exceeds my training, taking things in the other direction.

This is difficult to reconcile and talk about, due to the sensitive issue of weight/losing weight especially when it comes to REDs. I don't have an answer or an action plan right now, and I know there could very well be some body dysmorphia coming into play. But at the moment, I don't like myself. I'm choosing to post it and write about it anyway, because recovery is messy and there are a lot of layers to work through. So that's where I am right now.

09/04/2026

A bit behind on fun events this year...so we'll go backwards!

Most recently was the Colorado Masters Swimming state meet, an event my team has been in the habit of dominating for the past few years. I've only gone once back in 2023, so I figured it was time to return and once again swim all of the events others might deem as torture.

Even though I had to miss Sunday, I managed to pack Friday and Saturday with the 1000 free, 1650 free, 400 IM, 200 breaststroke, 100 free, 200 butterfly, and 100 IM, plus another 50 breast as part of a relay. And I still got a "brute squad" t-shirt for completing the most brutal three of those events.

If you've been following me for a while, you know I've been trying to figure out (unsuccessfully) some mystery medical issues, and I've largely been feeling like crap throughout my training. This seems to play the biggest part in the pool, where I feel like I have the joints of a 90-year-old arthritic person. And I still feel like that...but apparently not for this meet. When I dove in for the first event, the 1000 free, all of that got put on pause, and I felt excellent.

Throughout the entire meet, I surprised myself with how decent I felt. I was able to push hard, race my teammates, and beat all of my times from the last time I raced three years ago.

Plus, I retained my life during the 200 fly, which had been very questionable beforehand.

Throughout all of my athletic endeavors and new endurance adventures over the years, swimming will always be my first exercise love. I'm so glad I've found such a fun and supportive team and that we have the chance to disappear from the rest of the world for part of a weekend and live on a pool deck listening to cheering and splashing and the sound of the starting horn.

As a bonus, I was NOT a straight up icicle for two solid days straight, as I was in 2023. Recovery can be pretty cool.

05/04/2026

Anyone else grow up Orthodox and have to explain to your friends that you actually have a “different” Easter that’s a week - sometimes an entire month - away from theirs? (And that your mom doesn’t mind at all, because she can wait until the day after “regular” Easter and buy all of the candy on sale?)

Quick reminder: You don’t know what’s best for someone by looking at the contents of their plate.

For one person struggling with binge eating, it might be progress for them to take fewer chocolates or other desserts to avoid compulsively overeating to the point of uncomfortable fullness.

For another person struggling with food restriction and avoiding “treats,” it might be progress for them to take extra and enjoy it without feeling guilt or shame.

Or any other explanation for any amount of food, and no one needs to justify the contents of their plate.

Do what’s best for you.

Let’s focus on our own plates; no one else’s.

Happy Easter to those who celebrate!

12/03/2026

There's been a lot of hype around protein lately...and unfortunately, many folks are focusing on it at the expense of another key nutrient: fiber.

Among many wonderful reasons to eat more fiber, it can help lower the risk of colorectal cancer, which is popping up in rising rates in younger individuals.

Scroll through for some tips on how to easily boost your daily fiber intake!

Remember, you don't have to make 10 changes all at once. Try one or two of these and let me know what you think!

26/01/2026

Friends:

Results take time.

Results require patience.

If you’ve been consistent with whatever you’re trying to change for a week or two, but nothing is happening, that does NOT mean it’s time to change something.

Or try something totally different.

Or give up.

If you’re being consistent, it’s working. You just haven’t given it a fair chance. No one wants to hear it, but it’s a matter of months, or even years (not weeks) to see change. That’s normal and okay, and indicates what you’re doing is sustainable.

Don’t give up.

Keep going.

The results will come.

That is all.

19/01/2026

It can be super frustrating when you’re trying to do something beneficial, but you can’t see it having any effects.

Like…
You’ve been lifting weights for three weeks, but your muscles don’t look any bigger.
You’ve walked every day for a week, but that hill at the end of your road still hands you your ass.
You increased your protein intake, but your cravings haven’t immediately dissipated.
You started drinking water with every meal, but you don’t know if it’s helped you at all.

This does NOT mean these changes were pointless. Or useless. Or ineffective.

It just means you haven’t given them enough time to manifest.

The point of formulating new habits is to effect change *in the long run*.

It’s like compound interest. It’s going to accumulate over time.

Which means you won’t see results right away. But that doesn’t mean they aren’t coming.

If you continue to eat more protein, you’ll feel fuller and do less mindless snacking. After doing this consistently for months, you might suddenly see a “whoosh” on the scale or how your clothes fit.

If you continue to walk every day, you’ll get slightly stronger each time. One day a couple months later, you might get to the top of the hill and think, “hey, wait, that wasn’t so bad.”

…and so on.

What’s happening here?

You’re building foundational habits for an improved lifestyle.

LIFESTYLE. As in, your entire life. Not abrupt changes tomorrow, or next week, or the week after that.

Don’t underestimate the power of what you’re doing. It’s going to pay off down the road.

It’s working.

Just keep going.

15/01/2026

Adventures I've had over the past four years (!!) living in Colorado that I never thought I would have:

🏔Hiking up to 14,000 feet
🏕Camping along the edge of a massive canyon
🚵‍♀️Mountain biking
⛷Skiing and snowboarding
🏃🏻‍♀️Running up and over hogbacks on trails
🏃🏻‍♀️Running on trails, in general
🏃🏻‍♀️Running on trails, in the dark
🚗Watching the GPS on I-70 show "1 hour and 45 minutes to your destination" for 1 hour and 45 minutes straight
🚗Having to exit I-70 due to a closure and sit on the side of the road for an undetermined amount of time because there is no other route home
🚵‍♀️Biking straight uphill for the better part of two hours
🏃🏻‍♀️Crewing a friend during a trail ultramarathon
🏔Driving around town every day looking out at a backdrop of giant mountains and thinking in amazement, every single time, "I live here."

Is there still more to explore this year? That's the plan.
Have I figured out my life and the future yet? Nope, but it's still feeling okay.
Will I get stuck in traffic on I-70 again? Yes.

Let's go have some more adventures.

12/01/2026

An extremely common scenario: you’re working toward fat loss, you’re being very consistent, but you’re not seeing progress.

Well, obviously it’s not working. Right?

Wrong.

You’re not giving it a fair shot.

You’re not waiting long enough.

This is super frustrating, I know. You’re putting in all this effort and you’re not seeing anything come out of it.

That’s how it works.

Progress isn’t immediate.

The sooner you embrace this concept, the sooner you’ll actually see progress.

In this scenario, you basically have two options.

1. Get frustrated, decide it’s not working, quit or try something else, and end up continuing this cycle and going nowhere for months.
2. Be patient, keep going, and reach a breakthrough where you can finally see progress even if it takes months.

Option 3 is the one you all want – “Be consistent and see immediate or very quick progress” – and that doesn’t exist. Or at least it’s not sustainable.

If you’re being consistent, it’s working.

Even if you don’t see it yet.

Give your efforts a chance to accumulate to the point where progress becomes visible and measurable.

It’s going to take a lot longer than you think.

It’s still working.

Keep going.

Are you ready to commit to option 2 and give it a fair shot?

10/01/2026

You may have heard me say that triathletes’ or single-sport athletes’ training won’t look the same every year, month, or week. Schedules are crafted to build your fitness by moderating things like workout volume and intensity in a way that will lead you to perform optimally on race day.

But did you know the same holds true for strength training routines?

As an athlete, your time in the gym shouldn’t look the same year-round, just like your sport-specific workouts won’t.

For example, many athletes like myself enjoy very heavy lifting. If this is you, now is the time! It’s going to be extremely beneficial to lift heavy right now during the off-season, and as you start to pick things back up again.

On the other hand, when your training becomes more focused as you approach the race season, strength training routines should be modified so they’re still helping your performance but not hindering your ability to execute and recover from key swim, bike, or run sessions. Heavy lifting can actually be quite detrimental in the middle of the season or in the weeks before your main race.

Like triathlon or single-sport training, strength training routines should be crafted PURPOSEFULLY to ensure your success.

Do you like lifting heavy?

09/01/2026

So you have a fat loss goal.

For many people, that goal shows up in the form of a goal weight. You want to lose X pounds, or get down to X pounds.

That’s an OUTCOME-based goal, and that’s okay.

But what might help you more than an outcome-based goal, especially if you’ve been struggling, is a PROCESS-based goal.

Process-based goals focus on actions, changes, and habits that will LEAD to an outcome, instead of focusing on the outcome itself.

Process-based goals for fat loss might include:
✔️Walking daily
✔️Drinking more water
✔️Eating slowly
✔️Adding a vegetable every day
✔️Getting more sleep consistently
✔️Adding more protein to each meal

Why might this be a better approach?
➡️With outcome-based goals like reaching a certain weight, you might be frustrated if you’re not getting closer to that weight, or if the scale goes up one day. You might give up, or resort to trying a quick fix to get there faster (which as you know, if you’ve seen my posts, doesn’t work).
➡️With process-based goals, you get to accomplish them quicker and more frequently. If you want to eat a big-ass salad every day, for example, and accomplish that on most days for two weeks, that’s already a success. On top of that, you’re building a habit that will help you in your initial quest to lose weight.

What do you think about this approach? What might be a good process-based goal for you?

07/01/2026

First challenge of the year is complete! 🏊🏻‍♀️

Every January, my swim team takes over the entire pool for three hours, and we group ourselves into lanes and bust out 100x100s. This year, we started with six and only one person had to leave early, so five of us pushed through the mental challenge and the sore shoulders and made it to the end!

(Then, of course, because I'm a lunatic, I stuck around to finish the challenge with the next lane down, which resulted in an extra 1500 yards. Is anyone surprised?)

As with many endurance challenges like this, I find myself surprised and impressed by what our bodies can accomplish. Even if we might feel around 7000 yards like there's no way we can get to 10,000, suddenly something clicks or settles into place, and we persevere. In my case, last year when we hit 10,000 I was very much ready to be done, whereas this year as I continued swimming with the other lane, I strangely felt as if I could have kept going all day. It's always fascinating to me how we can enter both a physical and mental state of just settling in and continuing to move forward (also, just to clarify: despite how good I felt at the end, I am WRECKED.)

For our final set of 10x100s, each person in our lane shared something we were grateful for, and I really appreciated this as a way to remember why we do challenges like this and to highlight the fact that we CAN. Among other things, I was grateful that, after a summer of yet another random nerve irritation that prevented me from doing pain-free butterfly, my body got its s**t together and I was able to crush the challenge with no pain (and yes, I did a lot of butterfly).

Plus, it got me excited for what's to come...and there will (hopefully) actually be races to come this year 🙂

What are you looking toward as a challenge in 2026, fitness-related or otherwise? Comment below and let me know!

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