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.

read more
Florida Triathlon Review – FD3

Florida Triathlon Review – FD3


The event company Multirace, holds numerous running and Florida triathlon events, and recently has planned an event in Habana, Cuba.  The Multirace Florida triathlon events, I have competed in, have not been hugely populated, but yet large enough to feel that there was some competition.

This third race in the FD3 Florida Triathlon series was no exception.  The race is held at Fort DeSoto Park (hence the FD in the title) in Pinellas County, Florida, therefore it holds stunning views of white sand beaches and beautiful sunrises.

They offer three events;

  • Sprint Triathlon – 1/4 mile Swim, 10 mile bike, 3.1 mile run
  • International Triathlon  – 1/2 mile swim, 20 mile bike, 6.2 mile run
  • Duathlon –  (1 mile run, 10 mile bike, 3.1 mile run)


The online and offline registration is very well-organized.  Tables are set-up with the two volunteers checking names, identification and handling bibs while the second station hands out swag and t-shirts.  Concluding the process is body marking and chip retrieval.  Everything moves pretty smooth when the athletes are composed and listening.

There are bike racks at the entrance to the registration area, but when athlete’s decide not utilize them, the space becomes a little crowded causing some slow-down in the process.


The FD3 Florida triathlon swims take place in Florida Triathlon FD3 Swimthe Gulf of Mexico about a quarter-mile from
shore.  Depending on the tide the water is estimated anywhere from three to fifteen feet deep across the total swim.  Along with plenty of extra safety from paddle-boarders and kayakers, this really helps in the case of any first-time open water or nervous swimmers.



The bike is slightly short coming in around 9.69 Florida Triathlon FD3 Bikemiles per loop while the sprint triathlon and duathlon are one loop and the international triathlon is two.  However, there plenty of marshals, spectators, volunteers and police
department volunteers spread throughout the closed course for safety purposes.



The run portions of the events consist of loops Florida Triathlon FD3 Runwhich are 3.1 miles long.  Athletes start on the beach, on a hard packed sand trail for about a mile and continue
to an out-and-back course on an asphalt paved trail.  When they reach the turnaround of the out-and-back, they are greeted with the actual Fort DeSoto for which the park is named.  Most noteworthy for the first-timer is this humbling sight used during the Spanish-American War in 1900.

Three aid stations are on the run loop; at the entrance, mile 1 and mile 1.5.  In addition, the mile 1 aid station then doubles as also the 2.5 mile aid station.   Even with the abundance of water and sports drinks on the course, the dates of the race are in the three hottest and humid months of the year in Tampa.  At temps averaging over 90 degrees and humidity over 60%, the wide open run course becomes tough on a lot of runners that are susceptible to the heat.


All three events utilize a transition area built by Multirace in the parking lot North Beach. The Swim and Bike entry are on the north side while the bike and run exit are on the south.  It is the basic transition area with bars to hang your bike.  Luckily the race is not huge, so there is plenty of room to set up without the risk of equipment being trampled or moved.

Finally, the finish line has plenty of spectators, photographers while the energetic announcer entertains. He always gives his best attempt to give everyone recognition as they cross the finish line.


Florida Triathlon FD3 Awards

Laura Engleby, Irongoof Client Athlete, taking 1st at the FD3 Sprint Triathlon

  • Great events for first-timers
  • Safety is a priority
  • USA Triathlon Sanctioned
  • Closed bike course
  • Not highly populated
  • Gulf Swim close to shore
  • Plenty of awards


  • Florida triathlon dates are in the three hottest months in Tampa Bay
  • Run course has no shade (see first point).


  • The first mile, and possibly fourth mile, of the run is on packed sand
  • The final and possible middle 2 miles of the run are on asphalt


This year I have completed two of the three Florida Triathlons and I really enjoyed them.  They are flat, fun and the event staff really take care of the athletes.  As a result, safety and an enjoyable experience seem to be at the top of Multirace’s priority list.


Goof Review: The Altra Impulse

Goof Review: The Altra Impulse

Altra Impulse

Are you seeing a pattern yet? Yes, I am becoming a huge fan of the 6 year-old running shoe company known as Altra.  As I have been instructing clients in form techniques, and have found that most of the models Altra manufactures, lend themselves to my favorite principles.

The Altra Impulse is no different.

What I like about the Altra Impulse

As with all of Altra’s models, my favorite advantage is their FootShape™ Toe Box.  This is the incomparable wide toe box that Altra is known for.  The toe box is makes any of Altra’s models recognizable from a good distance away.  That is how wide it is.  I enjoy the ability splay my toes and have my feet firmly hit the ground without them being cramped up.  Wider toe boxes also allow the feet to develop more strength because the shoe is not tightening around the ball of the foot or the toes.  The toes can move around, and tackle all kinds of terrain.

As you can see from the x-ray below, the amount of splay the toes are allowed in the Altra vs a traditional toe box.  Imagine having access to the full splay of your foot while you run.  What is amazing is that most runners do not even realize the limits that a traditional toe box causes.  (Hmm, maybe there is an idea for a full post.)

FootShaped™ Design

The Altra Impulse is no different in this department.  The FootShape™ toe box has been incorporated and has all the comforts of the other models I have run in.

I love the Zero Drop™ technology that Altra incorporates.  When I run I have the ability Altra Impulseto utilize the full power and flexibility of my calf not to mention I can run as if I was barefoot, as our bodies were intended.  Most traditional running shoes have a 12mm heel drop.  This means that the heel is 12mm above the ball of the foot.

When we are barefoot, the heel and the ball of the foot are equal which is a Zero Drop™.  This also helps with heel striking.  Have you ever tried to heel strike while running barefoot?  Even if you are a regular heel striker in shoes, it is almost impossible to heel strike while bare foot running.  A huge effort has to be made to do that.

So, why runners continue to heel strike?  If your heel is more cushioned in the shoe, then of course you will want to hit that area first. (Another post may be needed to explain a little more on this too…stay tuned.)Altra Impulse


I love the Innerflex™ which are grooves at the bottom that create a more flexible sole.

One of the huge differences with the Altra Impulse is that they also incorporated their patented StabiliPod™ technology along side the Innerflex™.  Now you have a stability shoe that is also somewhat flexible.

I have decided to put this feature as a liked feature more for others than myself.  As a pure neutral runner I prefer to work allowing my body to support me, not my shoe, but Altra is marketing this shoe not only for running and triathlon,  but for cross training as well.

The StabiliPod™ technology does really help in moving laterally, which is not something that is usual for runners, and especially those of us whom usually stick to the pavement.  This is why I do like this feature.

Altra ImpulseMy absolute favorite feature of this shoe are the drainage holes in the sole.  My very last test run with the impulse was an 8 mile run, immediately following a huge rain storm here in Tampa, Florida.


My route took me through numerous ankle deep puddles and while my socks remained damp, the shoe was clear of water within a few yards of the puddle.  There was no squish from the sole of the shoe or my sock because as my foot pushed down on the shoe, the holes squeezed water out the holes.  No more blisters from soaked uppers and water log socks release water as well.

The Altra Impulse also continues with Altra’s A-Bound™/EVA blend compound which sits directly under the foot and adds a return of energy and reduces ground impact.

The upper is a light material and does have a noticeable difference from the other models.  The tongue and laces are curved with the shape of the shoe which differs from the straight tongue of traditional running shoes.

Altra Impulse

I actually enjoyed this new feature.  The fit of the shoe felt more comfortable with the tongue falling in the same curve as my foot.

I rarely run without socks, but I did end up having to do go out for a couple of miles one day without socks, and they were extremely comfortable.  While the upper is not seamless it is very close.  There are only a couple of seems that surround the tongue, but they are covered with a light fabric that helps reduce any friction.

What I wasn’t so crazy about

This is probably a very individual issue, but even though I sized up to a 10 from a 9 and a-half, after a few miles my toes still ended up moving forward till I they hit the front of the shoe.  This probably has to do with the fact that I only lace my shoes tight enough to lock in my heel.

If you like your shoes laced up tight this probably will not be an issue.

The price point for the Altra Impulse is $120 dollars, which while competitive in the market place it still is a little expensive.  In this day and age where people are scrounging for liquidity, I really would like to see at least one company come out with a quality shoe that retails for under $80.  Of course that is my opinion and my opinion only.

How did the Altra Impulse Rate?

Quality – 4/5

Upper  – 5/5

Outsole – 5/5

Flexibility – 4/5

Comfort –5/5

Appearance – 4/5

Cost – 3/5

Overall – 4.2/5

Have you ever run in an Altra Running Shoe?
What were your experiences?
Which model do you like best?

Carpe Vitam!
(Seize Life!)

Goof Review: Altra Torin 2

Goof Review: Altra Torin 2

I have been a fan of the Altra line for a little while now, so I was so honored to be given a chance to review the brand new Altra Torin 2.  I reviewed the 1.5 version when it first arrived, and it became my shoe of choice for long runs.

What I love about the Torin 2

Zero Drop

One of Altra’s significant differences in the complete line of shoes is their zero heel drop and since my coaching methodology includes an emphasis on our body’s natural movement while running this is obviously one of my favorites. (I have included a explanation of what “Zero Drop” means in my previous Altra Torin 1.5 review.)

Wide Toe Box

The other difference between Altra and their competition is the wide toe box, or as Altra calls it, a “FootShape” toe box.  The ability to splay the toes plays a significant role in injury prevention and the strength of the feet.  This allows the runners body to support itself, rather tan relying on a shoe for support.


The upper has been improved in the 2.0.  The Torin 1.5 was made with a thick upper which added unnecessary weight and reduced flexibility of the shoe.  The 2.0 has been upgraded with a much thinner mesh material that breathes better and allows for more flexibility.


Here is where some of my favorite changes were made.  First, they moved from the heavier EVA to their lighter proprietary “A-bound” material that for me seems to add a little more spring to the ride of the shoe.  When my foot strikes the ground the material seems to not only protect from the natural impact, but reacts driving me forward.

The weight in the previous show was 10.1 ounces which was up from the original Torin which was 9.5 ounces.  The Torin 2 comes in at 9.1 ounces which is one of the lightest in this category, if not the very lightest.


Altra added what they call Innerflex which are groves in the outsole and midsole that bend with your foot allowing substantially more flexibility than the previous models.  This too me was the single most important change they made.  The Torin has always classified as their High Cushioned shoe which most companies have traded flexibility for cushion.  Altra has found a way to give runners the flexibility I love with the cushioning I want and without giving up any of proprioception.Torin-2.0-2 sole

The have now included a Foot Pod technology which maps the bones of the foot with the Innerflex so the shoes flexes where the runner needs it to, allowing a near customized fit.


Altra went ahead and removed the toe guard and heel rudder as well.  In my opinion this not only allowed them to shed some weight, but also added to flexibility and comfort.  In a road shoe I never really thought either added any value.  These two advantages are best left for trail specific designs.

What I don’t like about the Torin 2

Obviously, not much.

The new Abound foam tends to soak in water and sweat which makes the shoe feel a little heavier during training and racing.  Even with the mesh material the shoe does not seem to drain well.  I would love to see a version of this shoe with drain holes, but of course that is the triathlete in me talking.

After about forty miles the new Abound material started to squeak while just walking ,and only in my left shoe  This does not seem to happen when I run in them, but it is a little noisy when walking through the store.  I think it may be just a problem with this pair, but nonetheless it is something I dislike.  However, it did not change the performance of the shoe.

The price of $125 is a little high in my opinion.  A better price point would be the $100 – $110, but of course that is very minor for shoe of this quality.

Let’s see how the Torin 2 ranked on my scale:

Quality – 4/5

Upper  – 4/5

Outsole – 4/5

Flexibility – 5/5

Comfort – 5/5

Appearance – 4/5

Cost – 3/5

Overall – 4/5

The Altra Torin 2 is available in men’s whole and half sizes 7-12.5, whole sizes 13-15 and in three color patterns.  It is available in women’s whole and half sizes 5-10.5, whole sizes 11-12 and in three separate color patterns.

Purchase the new Altra Torin 2.0 Now

Have you ever ran in a pair of Altra Torins (any version)?  How did you like them?

Please feel free to comment on your feedback.

Goof Review: Cinderella

Goof Review: Cinderella

It is no surprise that Broadway musicals have embraced the world of multimedia.  In my review of Ghost:The Musical, I even prefaced how as appealing as it is, it sometimes is a detriment to the overall production.  The installment of more mediums on stage has increased to a point where sometimes the actor and music play second fiddle to the videos, music tracks and special effects that take to the stage.  They almost become a character themselves.  It begs the question, how were musicals produced before the digital age?  Cinderella, at the Straz Center in Tampa, Florida, answers this question, and successfully I might add.


Entering the lobby of the Straz Center, on Tuesday night, felt as if I was going to be attending a Grand Ball myself.  Numerous families had brought their young girls whom were dressed up like princesses about to attend a coronation.  Therefore, it was a wonderful sight as fewer and fewer productions, that are completely family friendly, are being produced.

Carol Marsoni Hall was fired up with opening night energy which allowed me to reminisce  about my own time on stage.  The aura was intoxicating and the addition of the youthfulness, in the theatre, just made it more so.  But of course, I digress.

As I took my seat I could see on stage what looked like a forest with several trees and greenery painted on set.  It greeted the audience with a nice surprise.  The set was not, in any way shape or form, trying to pass itself off as reality.  While it was done professionally, it foreshadowed a different place and time where the suspension of belief could easily be ensued.  As the show began it did just that.  Transported us to a different land where magic could exist and the most fantastical dreams could come to life.


The tale is the same.  Cinderella, having been orphaned by her father after he died, is a slave to her surviving step-mother.  With her biological children, she continues to keep Ella (the name she goes by at the start of the show) busy while continually find ways to ridicule her.  At the castle, Prince Topher has just completed his schooling and has come of age to be crowned king.

In order to marry him off, Sebastian, his trusted advisor, organizes a ball. It gave the prince an opportunity to meet all of the eligible ladies of the kingdom.  Of course Cinderella’s step-mother will have no part in allowing her to attend. With the help of Ella’s Fairy God Mother, Marie, she is able to appear at the ball anonymously.  The problem is, the magic used for her dress and carriage will only last until midnight, at which time her dress will return to her rags, the carriage will return to being a pumpkin and her footman will return to the forest as a raccoon and fox.  The Prince and Ella meet, and before she can even give her name, midnight arrives and she rushes into the night.  The Prince, now completely obsessed with finding Ella, spends days and nights looking for her.

There are some slight detours from the original story and some modern comedic language added. The outcome is the same and some nice additions are made that include some wonderful lessons for the youngsters and adults as well.



To get to the point, I absolutely loved this production.   It especially resonated with me because the production was almost completely, for lack of a better term, analog.  There was no digital media.  There were no videos, and nothing seemed to move automatically.  Everything was done via human locomotion.  From the Cinderella’s rags turning into her fabulous gown, to Marie (the fairy godmother) flying.  It was completely, done via “old school” theatre, using ropes & pulleys, under-dressing, and wheels with the help of the stage crew and the actors.

Paige Faure’s portrayal of the naïve, kind and generous Cinderella, was as sincere of a performance I have ever witnessed.   Her incredible singing carried her emotion through the house where the audience could do nothing but root for her to the very end.Cinderella3

With a different naiveté came Prince Topher, played by Andy Jones.   His voice not only beautifully melded with Paige, but it also showed the maturity of harmonizing with the rest of the ensemble.  While this show was completely family oriented, there was no doubting the attraction between the two leads.  I couldn’t help but being held with anticipation awaiting for the two to finally find each other.


This was a full ensemble piece and what was so intriguing was every member of the ensemble allowed for each of the characters to stand out.  This includes the incredible resonating voice of Adrian Baidoo portraying a page with some short solos that were very memorable.  Every actor was fully committed to their characters where it seemed like character and actor became one in the same.

The dance numbers were executed to perfection with no one single dancer pulling focus from the ensemble as a whole.  Every member of the dance ensemble appeared to be classically trained which made every movement jaw dropping and attracted the focus of every eye in the house.


Blake Hammond’s Sebastian was ruthless but fun. Crazy Marie/the Fairy Godmother, played by Kecia Lewis, had a voice that carried through the audience. It brought us back to our childhood when we actually believed in magic.  Step mother, Beth Glover was hilarious as was her daughter Charlotte, Aymee Garcia .  The comedic choices created a duplicity for the audience to choose to like them instead of just wishing them to be gone.


I can go on and on about this performance and I have nothing bad to say.  The only small, tiny, petty thing I could  point out, was a technical issue.  The sound in the first number “Me, Who am I?” which was a solo with ensemble harmonies.  It was very difficult to hear the solo lyrics. However, the balance between soloist and ensemble was corrected for the following numbers. As a former performer, designer and director, I would chalk that up to opening night adjustments.


Cinderella at the Straz Center is a production that is a must see for every one of all ages. I highly recommend attending a production before it leaves the area.

Cinderella plays at the Straz Center, through Sunday October 26th, Wednesday & Thursday at 7:30pm, Friday at 8pm, Saturday at 2 and 8pm, and Sunday at 2 and 7pm.

Goof Review: Altra Torin 1.5

Goof Review: Altra Torin 1.5

The quest for the best running shoe can be daunting, but the search for the best zero drop running shoes can be downright frustrating.  The majority of all the Altra Zero Drop reviews I personally have read, the consensus is pretty positive, and in this instance, it will be no different, because in my opinion, it has resolved my issue of finding the best zero drop shoe on the market.  The Altra Torin 1.5.

What is Zero Drop? /></a></h3><p>To define zero drop is to first define heel drop, which is the difference between the height of your heel off the ground minus the height of the ball of your foot.  For instance, most of the traditional running shoes out there have a 12-millimeter drop.</p><p>The heel is raised 12 millimeters above the ball of the foot.  This causes more emphasis on the heel when running because that is where most of the cushioning is.  A more minimalistic shoe will have a drop that is much lower.</p><p>For instance, the Brooks Pure Flow has a 4 mm drop.  This shoe is great for starting the transition to a more minimal shoe giving all the benefits of a minimal shoe without causing the injury of the drastic change from traditional to minimalistic.</p><p>The Altra Torin 1.5 is a complete zero drop where the ball and the foot and the heel are equal keeping the foot more natural like walking barefoot.  While it has the zero drop of a minimalistic running shoe, it does provide the protection of a good amount of cushioning in the sole.  This is one of the reasons I truly enjoy running in this shoe.</p><h3><span style=Upper

The upper is durable but is thick throughout.  I personally like this, because I feel the security of the shoe without having to pull the laces tight.  In my opinion, the laces should never be tight.  Once the laces are tied they should really never have to be untied unless you are using a runners lace.  The laces should be tight enough to secure the heel but no more.  This allows the runner to support themselves rather than the shoe supporting the runner.

The Altra 1.5 has the same wide toe box that is consistent with the whole line of zero drop running shoes.  I love the wide toe box because it allows me to have splay my toes and grab the road with more surface area.  My feet do not feel crowded in this shoe.

Altra changed the laces in the 1.5 from the original model.  They are now flat vs the round nylon laces and they reduced the number of holes on each side from 7 to 6.   It provides more space between the touch of the laces to the foot and security in the sinch of the laces.

The shoe also seemed to have less seems and the addition of a strap that cinches the tongue to the upper.  It helps the security of the foot in the shoe.


The outsole has not changed from the original Torin, but that is something I personally liked.  There is enough cushion in the sole for protection without losing the feel for the road or trail underneath.

The ride of this shoe is extremely comfortable.  Of course, this is why I enjoy the Altra line in the first place.  The ride is smooth with great responsiveness on the road.

The interesting part of the shoe is the weight.  When upgrading a shoe from an original version, the thought would be that the weight could be dropped, but in the new Torin 1.5 has an extra ounce added.  The shoes weigh 10.5 ounces versus the original Torins at 9.5 ounces.

The flexibility has not changed either.  The Altra Torin or the Torin 1.5 are not the most flexible of shoes, but they do have enough flexibility to give a good lever and lift from the ground.  I am chalking the lack of flexibility to the design of the shoe being for the road and not the trail.  Trail shoes should have a little more flexibility for the technical terrain.


I do like the color of these versus the originals.  The blue and orange weren’t bad, but they went a little more conservative with the grey, yellow and black.  This is obviously a personal choice on the runner, but I thought I would put my two sense in.

The cost is a little more expensive at $120 dollars, but the shoes seem to last over 400 miles which most shoes will only last 250 to 300 before losing the cushion and ride comfort.

My Impressions:

Quality – 4/5
Outsole – 4/5
Flexibility – 3/5
Comfort – 4/5
Appearance – 4/5
Cost – 3/5

Have you tried the Altra Torin or the Altra Torin 1.5?  Have you run in any of the Altra lines of shoes?  What do you think?  Please let me know in the comments below.

Goof Review – Newton Energy & BOCO Running Shoes

Goof Review – Newton Energy & BOCO Running Shoes

Here it is again, a long time since my last post.  Life happens and when it does, watch out.  It can really mess up the things you want to do versus the things you must do.  I am learning to prioritize what is absolutely important to me versus what is important to everyone else.  I hope to soon have that under control, but I digress.

Newton was nice enough to send me both a pair of the Newton Energy and the BOCO.  I am reviewing them together since I have found they are the same shoe with the only difference being the BOCO has a tread that is made for the trails and the Energy is made for the road.

To be transparent and honest, I am a certified Newton Coach, so I am a little biased towards Newton.  However, I rarely train in Newtons, as running is very personal I have my favorite running shoes to train in.

I do however, love the methodology behind them.  For those that do not know, Newton running shoes have 5 lugs in the front of the shoe directly under the ball of the foot.  The lugs have a higher or lower profile depending on the shoe.

The lugs serve as a reminder for running form by automatically driving the foot to land on the fore or mid foot, reducing the impact dramatically.

When paired with Newton Natural Run training, the shoe will decrease the effort level of transitioning to a mid or forefoot runner.

In my experience, after the runner has developed the habit, they no longer need to be running in Newtons, but most do not only due to muscle memory, but they also last about 4 times longer than other running shoes.

Prior to the release of the Energy, the core products Newton produced were the Motion, the Isaac, the Gravity and the Distance.  These models needed a transition period for the runner to get used to the way the lugs lifted the heel causing some calf soreness.

The Energy now has a lower profile of lug, and a transition plate which actually allows the athlete very tiny transition period, if any, before the comfort of the shoe settles in.

The EVA foam that makes up the sole of the shoe is extremely comfortable and highly accommodating to the road.

The only conflicts I have heard is the heel cup is a little shallow for some, causing some slippage during long runs.

Since one of the core beliefs of natural runners is that shoes should be tied just tight enough to secure the heel, this could be a problem.  I have always taught, the athlete needs nothing to support but themselves.

In other words, if the shoe is tied too tight, the shoe ends up supporting the runner.  By tying the shoes very light and only tight enough to secure the heel, the feet, the calves, the ankles are strengthened with every activity.

I personally have not found an issue with the heel cup even without the help of a runner’s lace, but I have heard of the issues.

I did get an eleven-mile run on the trails with the Newton BOCO and was I surprised at how well the tread grabbed the terrain.  

The trails I was running were meant for Mountain Bikes and that meant steep climbs and steep downhills and there was not a moment I did not feel secure.ZOE_0005.jpg

For new runners or for athletes transitioning to more efficient technique, I believe the Energy is the perfect shoe.  They are the perfect shoe to transition with before trying one of the core Newton models.

The BOCO is a great trail shoe for anyone wishing to start or continuing a journey into trail running.  They are comfortable, supportive and made me feel completely secure on the trails.

That’s my opinion and I am sticking with it.  Happy Running!


Carpe Viam!