Make These Healthy Lifestyle Choices for Lasting Wellness

Online Learning for Personal Growth

Engaging in online learning ignites personal growth by broadening your horizons and enhancing your skill set. By exploring new subjects and passions, you can contribute to your intellectual and emotional development. Cultivating a habit of lifelong learning enriches your life in myriad ways, fostering a sense of accomplishment and fulfillment. Fortunately, the flexibility and accessibility of online education offer invaluable tools for continuous learning and self-improvement, whether you're interested in business management or nursing. When you're ready to explore your options for a master's degree in a health-related field, this may help.

Daily Stretching Routine

Incorporating a daily stretching routine into your schedule can significantly enhance your flexibility and mobility. Stretching regularly helps in warding off injuries and alleviating muscle stiffness, promoting a more agile and pain-free body. This practice is also beneficial for stimulating circulation and relieving stress, contributing to a sense of overall well-being. Embracing regular movement through stretching is a simple yet effective way to support your health.

Regular Health Checkups

Regular checkups with healthcare providers are vital for staying on top of your health. These appointments are crucial for preventive screenings and the early detection of any potential health issues, offering a proactive approach to health management. Regular medical reviews play a key role in ensuring your body remains at its peak performance, safeguarding your wellness. Therefore, prioritizing these checkups is essential for lasting health.

Consistent Exercise Regimen

Committing to a consistent exercise regimen is fundamental for enhancing both physical fitness and mental health. Regular physical activity bolsters cardiovascular health, builds strength, and boosts endurance, laying a foundation for dynamic well-being. Finding physical activities that you enjoy guarantees adherence to this habit, making exercise an integral part of your daily routine. This commitment to regular exercise is crucial for sustained health and vitality.

Hand-Washing Hygiene Practices

Adopting proper hand-washing hygiene is a straightforward yet effective method to prevent illness. Diligent hand-washing significantly diminishes the risk of contracting infections, playing a critical role in public health. This simple act is a cornerstone of preventive health care, essential for protecting yourself and others from disease. Maintaining rigorous hand hygiene is a testament to the importance of everyday actions in achieving sustainable wellness.

Eye Care and Vision Health

Prioritizing eye care through regular examinations is crucial for preserving your vision health. Routine visits to the eye doctor enable the early identification and management of eye conditions, preventing deterioration of your eyesight. These proactive measures are vital for maintaining clear vision, ensuring you can enjoy life's visuals to the fullest. Eye health is an integral component of overall wellness, deserving attention and care.

Social Connection for Emotional Well-Being

Fostering connections with friends and family is essential for emotional support and well-being. Strong social bonds have a profound impact on mental health, elevating happiness and reducing feelings of loneliness. The act of nurturing these relationships enriches your life, offering comfort and joy in times of need. Therefore, prioritizing social connections is indispensable for a well-rounded, fulfilling life.

Humor and Laughter for Mental Wellness

Incorporating humor and laughter into your life serves as a natural stress reliever, promoting mental wellness. The act of laughing not only lifts your spirits but also has therapeutic benefits, improving your mood and resilience. Finding joy in the simple moments can transform your outlook on life, enhancing your overall happiness. This practice underscores the power of positivity in cultivating a healthy, vibrant lifestyle.

Transform Your Life: Pathways to Personal Evolution

Transform Your Life: Pathways to Personal Evolution

In the relentless pursuit of personal growth and self-fulfillment, the journey
Becoming the best version of oneself is a path worth embarking upon.
This self-improvement guide is a roadmap designed to empower you with the
knowledge, tools, and strategies necessary to elevate your life meaningfully. The following article, courtesy of Inner Fire Endurance Sports, provides clear and actionable steps to help you navigate the transformative process
of self-improvement.

Cultivate a Fitness Routine

Physical activity is a cornerstone of holistic wellness, as the glue that binds physical and mental health. Introducing even a modest regimen
of physical activity can pave the way for improved stamina, a reduction in
tension, and mood enhancement.
If you’re ready to elevate your fitness game, consider running. Not only does this
help you build strength and endurance, but training for races brings a new
level of vibrance. Working with Coach Brad of Inner Fire Endurance Sports can
also help new runners find a customized approach that offers lasting impact.

Embrace a Healthy Diet

Healthy eating is a foundational element of self-improvement. The food we
consume directly influences our physical well-being, providing energy and
nutrients necessary for optimal performance and overall health.
Beyond the physical benefits, a well-balanced diet can also positively impact our
mental clarity and emotional stability, laying a solid foundation for improved
decision-making and emotional resilience. By nourishing our bodies with
nutritious foods, we not only bolster our physical health but also cultivate the
discipline and self-care habits that are essential for a successful journey of personal
growth and self-improvement.

Foster Positive Relationships

Spending time with people who uplift us, add positivity to our lives, and inspire us
can significantly impact our journey toward self-improvement. Regularly getting
together with friends who share our values, aspirations, and interests can provide
a crucial support system that motivates and empowers us.
Try hosting small dinner parties or brunches to forge deeper bonds with these
individuals. Elevate the experience by adding a special touch with beautifully-
designed invitations, which can be effortlessly created using free online tools
that offer a wide range of templates to choose from so you can customize them to
your preferences.

Discover the Tranquility of Mindful Stillness

Few practices offer the transformative potential of meditation. This ancient art of
mindfulness empowers individuals to harness the profound benefits of inner
calm and self-awareness.
Regular meditation practice sharpens the mind, reduces stress, and enhances
emotional resilience, allowing us to approach life's challenges with greater clarity
and equanimity. Moreover, meditation fosters a deeper connection with our inner
selves, promoting self-discovery and self-acceptance, key components of
personal growth.

The Complex Terrain of Addiction

Reducing or eliminating alcohol consumption can be a pivotal step in the path to
self-improvement, as it offers numerous physical and mental health benefits. For
those seeking assistance in overcoming alcohol dependency, rehab centers can
be a lifeline.
While the cost of rehab can be a concern, many rehab centers across the US
accept health insurance from major providers, making it a more accessible
option for those in need. It’s essential to contact your insurance company to
understand the extent of your coverage. When selecting an inpatient facility,
factors include accommodations, accreditations, treatment
modalities, location, and reviews from former patients.

The Holistic Benefits of Yoga

The practice of yoga (especially for those who run) offers a world of
transformative benefits. Yoga’s harmonious blend of physical postures, breath
control, and mindfulness provides a unique opportunity to enhance performance and cultivate holistic well-being.
Yoga improves flexibility, balance, and core strength, reducing the risk of injury in
other physical activities. Moreover, it instills mental resilience, teaching us to stay
present, manage stress, and overcome mental hurdles personally and

Stay Hydrated

Staying adequately hydrated through regular water intake is an often
underestimated yet crucial component of any self-improvement journey. Water is
the elixir of life, essential for maintaining optimal bodily functions.
It not only helps regulate body temperature and flush out toxins but also boosts
cognitive function and supports overall well-being. Proper hydration enhances
physical performance, aids in weight management, and promotes clear, radiant
skin. Moreover, drinking enough water can improve mood, reduce stress, and
sharpen concentration – all essential aspects of personal growth.

In the journey of self-improvement, the path may be challenging, but the rewards
are profound. By embracing the principles and strategies outlined in this guide,
you have the tools to unlock your fullest potential and live a life enriched with
personal growth, self-awareness, and fulfillment. Remember that self-
improvement is not a destination but a continuous, evolving process. Stay
committed, remain resilient, and never underestimate the transformative power
of small, consistent efforts. As you embark on this path of self-discovery and
growth, know that your potential is limitless, and your journey is uniquely yours to

How to Maintain Fitness and Wellness Habits: Tips and Techniques

How to Maintain Fitness and Wellness Habits: Tips and Techniques

Maintaining your fitness and wellness habits can be challenging, especially when life gets busy. However, developing simple and effective strategies will help you stay on track and keep your health a priority. This article will provide you with a comprehensive guide to staying fit and healthy, complete with tips and techniques that you can implement in your daily routine.

Build in Daily Exercise

One of the easiest ways to maintain a fitness routine is to build in daily exercise. Even if you’re busy, there are several ways to fit in exercise that won’t take up too much of your time. For instance, try parking farther away from your destination and taking the stairs instead of the elevator. You can also use your lunch breaks to take a brisk walk or run.

Challenge Yourself with a Running Coach

If you want to take your fitness routine to the next level, consider working with Brad Minus from Inner Fire Endurance Sports to build your endurance. A coach will push you to achieve your goals and hold you accountable for your progress. Additionally, they will provide you with personalized advice and tips to ensure that you’re training in the most effective way possible.

Give Yourself Positive Affirmations

Incorporating positive affirmations into your daily routine can help you stay motivated and confident in your health journey. Start by telling yourself positive things in the mirror every morning. Repeat phrases such as “I am strong,” “I am healthy,” and “I am capable.” Before long, you’ll start to believe it, and your mindset will shift toward positivity.

Set Healthy Boundaries

Setting healthy boundaries is crucial if you want to maintain your fitness and wellness habits. This means saying “no” to things that interfere with your workout routine, such as late-night plans that will make you too tired for an early morning workout. Prioritize your health and protect your boundaries to ensure that you won’t be distracted or derailed from your goals.

Unplug Regularly

In today’s digital age, it’s easy to be consumed by technology, making it even harder to find time for exercise or self-care. However, it’s essential to unplug regularly and give yourself time to recharge, both mentally and physically. Try taking a break from social media for a day or two or turning off all electronic devices in the evening to help your mind unwind.

Create a Clean and Organized Home Environment

Maintaining a clean and organized living space is essential for promoting a healthy lifestyle. A clutter-free environment can contribute to a sense of calmness and reduced stress levels. Additionally, having ample space in your home allows you to easily incorporate physical activities like workouts or yoga sessions into your daily routine.

If you struggle to keep your home clean and organized, there are a few tips and tricks that can make it easier. Try to minimize clutter by getting rid of anything that you no longer need or use. When vacuuming, make sure that you empty your vacuum regularly to maintain full suction power. Next, establish a daily cleaning routine, such as doing a load of laundry each day or washing your dishes immediately after using them.

Maintaining your fitness and wellness habits requires a deliberate and consistent effort. However, incorporating simple and effective strategies into your daily routine can make a significant difference. Building in daily exercise, unplugging from technology, and maintaining a clean and organized home environment are all essential components to staying fit and healthy. By implementing these tips and techniques, you’ll be on your way to achieving your goals and living your healthiest life.

The Long Haul 100 Ultramarathon Experience

The Long Haul 100 Ultramarathon Experience

(Edited by Brad Minus)

The Decision

My 3 years of running experience started with multiple injuries including a couple of ankle fractures. However, I still managed to complete a marathon, a 50K and a 50-miler. Even with my injuries I completed these races successfully which is why continuing to increase my distance was so intriguing.

The Long-Haul 100 Ultra-Marathon race near Land O’ Lakes, Florida, was a great find as it was close to where I reside. Since the date of the race was over six months away, training time was in abundance.


I contacted my coach, Brad Minus, and with his careful planning, I would build my mileage up to over 75 miles a week.  While my aerobic runs were the bulk of the training, Coach Brad included treadmill hill runs along with some strength training.  

While I did end up with a minor knee injury, that I thought had put me behind schedule, I still ended up successfully running a ton of back-to-back long runs to simulate running on tired legs.  I truly felt stronger than ever.


Already completing a 50-miler, I knew that the first half of the race was not going to be an issue.  There was no waiver to my confidence when I considered 75-miles either, but the last 25 miles was concerning.  Coach Brad did what he could to boost my confidence, but it continued to weigh on me.

Another issue I had, was nutrition.  Born in Japan, I grew up on Japanese food and still prefer it, but having it available at the race aid stations was probably not going to be a reality.  I wasn’t sure if I would be able to sufficiently fuel my body for 100 miles.

Sleep was also a concern.  As a Neurodiagnostic Technician at Tampa General Hospital, I work first shift, so I had to complete my training runs super early in the morning, therefore my normal bedtime was 9 pm.  Would I be able to stay awake? I wasn’t sure.

Race Day

On January 19, 2019, I was standing at the start line healthy and anxious to start.  I was not sure how fast I could complete the 100-miles, but I was confident I would finish under the 32-hour cutoff time.

Earlier, Coach Brad and I discussed what I would need in my drop bags.  I prepared one with 4 changes of clothes, plenty of extra socks and 3 pairs of shoes.  The other was full of food that I really enjoyed. (Coach Brad was adamant about this.)

My running attire would also include a hydration vest filled with Cliff Blocks, rice crackers, water, and electrolytes.  The food drop bag would allow me to refill it at the end of each 12.5-mile loop.

With the sun peeking over the trees, the race started.  The temperature was a crisp 60°F (15.5°C) with a slight breeze and even at 7 am it was light enough that I didn’t need my headlamp.  It was sure to be used quite a bit later in the race.

Loop #1 (Miles 0 – 13.5)

With plenty of company on the course, I tried to maintain a “forever pace” that I was comfortable with.  The weather was beautiful, and I was feeling great. What more could a girl ask for?

Feeling strong. I tried to eat/hydrate as much as I could, every 3 miles.

At the end of the loop, I saw my coach set up a special spot in the hub just for me!! That was a great surprise! I was able to stretch my legs and felt like I received the royal treatment. When the time came to get going on the next loop, I was feeling brand new again. This was thanks to following the implicit instructions by Coach Brad to change my shoes and socks every loop.

The Long Haul 100 Ultramarathon Experience with Keiko Schwamlein

Loop #2 (Miles 13.5 – 25)

Maintaining my “forever pace”, I continued to feel strong despite a slight tinge of soreness in my legs.  Of course, the temperature did start to rise, so I made sure to hydrate a little more, but still continuing my strategy of drinking every 3 miles.  Finding fuel at the aid stations was not a problem as the plethora of food was covering the tables, but only the PB&J was calling to me.

Loop #3 (Miles 26 – 38.5)

The leg soreness increased, and I started to cramp, so I added some electrolyte pills to my arsenal of fuel.  It seemed to do the trick as my cramps disappeared, however, new pain in my groin area started to plague me. I was still able to run, but to make sure I didn’t aggravate it more I included some walk breaks.

Later in the loop, I started to feel a little sick to my stomach which deterred my 3-mile nutrition plan.  Part of the reason was I was failing to track my miles.

At the next aid station, I grabbed a banana thinking it would be easy to consume.  After eating a quarter of it and as I continued on the quest, I just stared at it, not wanting to eat anymore, but knowing I needed the fuel I struggled but eventually finished it.

Loop #4 (Miles 38.5 – 50)

I wanted to run.  I wanted to feel my legs churn underneath me with the wind in my face and my hair blowing behind me.  Unfortunately, my left groin was hurting so bad. I just kept walking, praying it would go away. It did not.

I was still able to do some power walking with mild pain, so that is what I did. It was during this loop that the thought of a DNF crossed my mind.

Could I walk 50 miles and still make the cut-off?

I just kept walking until I saw the hub 7 miles later. I rested, stretched, then started walking again.

The mantra “pain is all in your head”, or something like that, repeated in my mind. I embraced it.  I started running while continuing to ask myself “What pain?” and then I didn’t feel it.

Oh, but I was feeling it, but I kept shaking it off and continued onward.  Soon after, I started feeling like myself again. Strong. So, like Forrest Gump, I just kept running.

Upon finishing that loop, I arrived back at the hub, and while resting I ate my precious rice ball. I was officially sick of PB and J. I didn’t want to even think about peanut butter. My rice ball was my savior.

Loop #5 (Miles 51-63.5)

At 6:30 pm I started loop five. I believe it was about halfway when darkness shrouded the trail and I donned my headlamp.  

The pain in my groin continued, but it had diminished enough for me to continue.  Strength enabled me to run more than walk as my stomach was also feeling better. When I returned to my hub spot, I was still very confident I could finish.

Loop #6 (Miles 63.5 – 75)

Upon the beginning of the loop, the groin pain was more intense. I was hoping I could shake it off, telling myself it was not hurting. And I did. I was able to keep going.

Prior to this time, the moon had helped to shed some light on the trail, but now it was really dark. To make matters worse it started raining. Not very hard at first, but then there were long periods of downpours. Portions of the trail were muddy which didn’t allow me to run.

I continued still feeling rather strong, despite the groin pain. My stomach felt better, but I was concerned I was not eating enough. The food provided didn’t appeal to me at all.

My pace and rhythm maintained toward the very end of the loop until the groin pain returned with even more intensity.  Slowing to a walk, I crossed back into the hub, grabbed a cup of noodle soup, and hot chocolate. The hot chocolate felt good going down, but the noodles, not so much.

Loop #7 (Miles 76 – 88.5)

The pain was strong as I started the loop. Running was extremely painful, so I began walking, hoping I could shake this off again. This time, it wouldn’t let me.  As I walked, I remember, thinking to myself, even if I walked the rest of the course, the cut-off time was not out of reach. So, I kept walking.

Unfortunately, the pain only got stronger and stronger and even walking became a struggle. My pace perpetually got slower, and I found myself stopping more often.

The rain continued and deteriorated the condition of the trail.  It was awful.

At one point I slid.  While trying to keep my body up, a shock of pain began shooting from my groin through to my thigh.

A lot of the other participants passed me, asking if I was ok. Out of sheer pride, I said “Yes”, but truthfully, I was not.

I remember looking down, staring at the ground with my headlamp light, just inching my way forward. I could no longer even lift my legs without severe pain.  

The combination of the rain and standing water made the grass slippery and the mud thick. As I did everything possible to continue, I would slide on the grass and a piercing scream would follow.  I realized that it was me who was screaming. Not only because I was in pain but because it was dark, I was alone, and I felt defeated.

This was the moment forcing me to face my biggest fear.  It took everything for me to admit even though I trained so hard I would not finish.

Mile 83

It was around 6 am when I arrived back at the hub.  Apparently, it took me about 4 hours to cover (barely) 7 miles. Walking the rest of the miles was no longer an option. I was done.

Immediately upon sitting down at my site, a surge of dizziness and nausea began to overcome me. The world started to darken. Realizing I was starting to pass out, I quickly inhaled some sweet tasting gummy bears. Feeling the sugar enter my system, was like someone turning up the brightness on my life and the ugliness started leaving me.

I felt so bad for the coach, being my only support during the race, I did not know how to tell him I would not finish. However, he understood me 100%. I have never given up easily and he knew I left everything I had on the course.

As much as I thought admitting it to my coach would be difficult, it was much harder to admit it to myself.

My Lessons Learned

I did not finish the race, but I still learned a lot both from the training and the race itself.  It was a great experience. All the runners were amazing and the volunteers at the aid stations were so kind and helpful. My coach supported me 100%. I feel lucky just to be able to run the race.

For the future, I have some ideas that I need to work on.

  • A stronger core will help me maintain form and possibly prevent me from having another injury.
  • Gaining more experience on trails and other uneven surfaces will provide more neural pathways to allow my body to maneuver through unchartered territories.
  • Working on a solid nutrition and fueling plan. I could probably get away with how I fueling for a 100k similar to the Long Haul 100, but not any longer than that. I’ll have to plan better and bring more of a variety of food. My new motto will be “Eat early, eat often.”
  • Learn to run slower. A lot slower than I am comfortable with or find and stick to a run/walk strategy. I might have started a little too fast.  At the time it didn’t seem like it but running slower, in the beginning, may have helped in the later miles.

This was my first DNF (Did Not Finish) ever. However, this whole experience was priceless. I may have needed this failure in order to assure me future success.

Were you ever unable to finish a race? Or unable to finish it the way you wanted?

Tell us about it in the comments.

IFES 007 – Finding your “Why” with Heather Foster

IFES 007 – Finding your “Why” with Heather Foster

In this episode:

I interview one of my long standing clients “Princess” Heather Foster.  She is an amazing person who participates in endurance events for other reasons besides fitness and personal glory.  It just might help you find another reason to reach your potential.

Our conversation covers –

  • Heather’s start in Endurance Sports
  • Her first events
  • Finder her “Why”
  • Her experience with  first marathon
  • Taking on other challenges
  • Her experience with her first 50-miler
  • Starting the Ketogenic Eating Plan
  • Coaching
  • Her favorite tools
  • Heather’s  Shout outs
  • Heather’s LLS Fundraiser Cupid for a Cure

Heather is an extremely inspiring person not only as she continues to push the limits of her endurance 

Subscribe to the Inner Fire Endurance Podcast:

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  Question of the Week:

Why do you participate in Endurance Sports?


Explore these Resources:

In this episode, we mentioned the following resources:

Outspokin BicyclesTeam in Training Leukemia Lymphoma SocietyAltra RunningCupid for a Cure
IFES 006 – Elite After 40 with Jon Noland

IFES 006 – Elite After 40 with Jon Noland


 In this episode:

As luck would have it, I had the opportunity to interview my coach, Jon Noland. (Yes, coaches have coaches.  Confucius says “Those who coach themselves, have a fool for a coach.”)

This episode gives a different view of training and racing as Jon has been an elite athlete for a long time.  He talks about the differences between how he trained and raced pre & post entering into the Masters and 40-44 Age Group.  He also enlightens on some methodical ideas on training and racing as well.

Our conversation covers –

  • Jon’s start in road racing and triathlon
  • Early training and racing
  • Injuries
  • Getting older
  • Training and racing after 40
  • The physical and mental obstacles to endurance sports
  • Advice to those just starting in Endurance Sports
  • His favorite tools
  • Ways to follow and contact Jon

 I hope you are all as honored as I was to hear about his journey to the elite corrals and what it took to get him there and his ways to stay there.  I learned a lot more about my coach during this interview and I know it will bring some value to your journey as well.


Jon Noland IFES 006
                                       Jon the Dad


Follow Jon:





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Join the Conversation

 Question of the Week:

 What is your definition of fun, when it comes to your sport?


Explore these Resources




In this episode, we mentioned the following resources:


Tribal MultisportOutspokin BicyclesInner Fire Endurance SportsTales of PowerTampa Sports Academny


IFES 005 – The Ironman Ohio 70.3 Experience

IFES 005 – The Ironman Ohio 70.3 Experience

Episode: 00​5
Title: ​The Ironman Ohio 70.3 Experience
Final Show Link:

In this episode:

Last week I had the opportunity to participate in the Ironman Ohio 70.3 triathlon.  My idea was to give you audio as it was happening, but when listening to the audio I was not happy with it.

Instead I talked through the race from checking into Ironman Village to crossing the finish line.  My objectives were to give a product review of the race for the experienced triathletes and give some sense of what it is like to take part in a 70.3 for anyone that is thinking about signing up for one.

This episode covers –

  • Checking in at the Ironman Village
  • Ironman Merchandise
  • The Mandatory Meeting
  • Equipment Check & Shakeout
  • Equipment Check-in
  • The Morning of
  • Swimming the Delaware Lake
  • Cycling in Delaware and Columbus
  • The Run Course
  • Finishing

I hope that this gives a nice overview of what it is like to experience the race.  Please use the comment section below to ask any questions or provide feedback.

Ironman Ohio 70.3Ironman Ohio 70.3Ironman Ohio 70.3

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Follow Coach Brad



Question of the Week:

Are you interested in participating in a Triathlon?  If you already do, what keeps you in the sport?

Explore these Resources


In this episode, we mentioned the following resources:

NikeOutspokin BicyclesIronman Ohio

IFES 004 – 5 Tips for Summer Training

IFES 004 – 5 Tips for Summer Training

In this episode: 

Coach Brad goes over the impacts of training in the heat and ways to help.

Coach Brad covers –

  • Why it is hard to train in the heat
  • Physiological Factors
  • Mental Factors
  • Suffering
  • 5 Ways to Help with training in the heat
  • Hydrate Continuously
  • Slurpy Prior
  • Ice Ice Baby
  • Electrolyte Drinks
  • Train Early


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Follow our Podcast

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  Question of the Week:

How do you survive training in the summer?



In this episode, we mentioned the following resources:

Outspokin Bicycles

IFES 003 – It’s Never too Late with Lynn Cooke

IFES 003 – It’s Never too Late with Lynn Cooke

In this episode: 

I had the honor and privilege to interview the Masters Track 1-mile Age Group American Record Holder, SusanLynn” Cooke*. (*In the racing world she goes by her legal first name, Susan, but to the rest of us she will always be Lynn.)

Our conversation covers : 

  • Getting kicked off the track team early in her life
  • Her professional life
  • How she started running and why
  • Her experience with her first half-marathon
  • Stepping onto the track the first time
  • Racing and injuries
  • A day in her life
  • The details on her record breaking performance
  • Her favorite tools
  • Lynn’s Shout outs

She is extremely inspiring especially for anyone who thought it was too late to start running or any endurance journey.

(Note: I recorded this with a high end digital recorder.  Unfortunately, it was so good it captured every reverberation from the office we used for the interview.  I tried to correct it in post-production, but it is still not perfect.  My apologies.)



Subscribe to the Inner Fire Endurance Podcast:

Follow our Podcast

Listen on Apple PodcastsListen on Google Play MusicListen on StitcherListen on SpotifyListen on Tunein

  Question of the Week:

What is your definition of fun, when it comes to your sport?



In this episode, we mentioned the following resources:

Tribal MultisportOutspokin Bicycles
Tampa Sports AcademnyNew Balance Tampa

IFES 002 – 7 Rules for Cycling Safety & Coros Helmet Review

IFES 002 – 7 Rules for Cycling Safety & Coros Helmet Review

In this episode:

  • 7 Rules for Bike Safety

    • 1 – Ride on the CORRECT Side 
    • 2 – NO Noah’s Ark Formation
    • 3 – Helmets Please
    • 4 – Passing (“On your left!”)
    • 5 – Nighttime riding is very illuminating
    • 6 – Communicate with your group
    • 7 – Chain to maintain your bike so you don’t Tire
  • The Coros Omni Smart Helmet

Subscribe to the Inner Fire Endurance Podcast:

Listen on Apple PodcastsListen on Google Play MusicListen on StitcherListen on SpotifyListen on Tunein

  Question of the Week:

What safety advice do you have for cycling?


Explore these Resources:

In this episode, we mentioned the following resources:

Outspokin BicyclesCoros