Rise & Shine Podcast

06/04/2026

Everything was normal…
until it wasn’t.

One moment changed everything.

What followed wasn’t about toughness.
It was about something harder:

Winning the moment.

🎧 E15: Winning The Moment — A Story of Recovery
A raw look at resilience, patience, and what progress really looks like.

Rise And Shine · Episode

30/03/2026

If you’re only tracking pace and heart rate…
you’re missing the connection between them.

That’s where real progress lives.

In this episode, we break down:
• What running efficiency actually is
• How to measure it (no lab required)
• How to improve it—deliberately

🎧 E14 is live.

Rise And Shine · Episode

24/03/2026

⏰ It’s 5:30am. Alarm goes off.
🌑 Dark outside. Shoes sitting there…
…and for a split second—you consider skipping.

We’ve all been there.

What if the difference between skipping and showing up…
wasn’t motivation—but accountability? 👥

In Episode 13 of Rise & Shine, I break down how a simple weekly check-in transforms solo athletes into consistent, self-reliant performers.

This isn’t about someone else pushing you.
It’s about building accountability that sticks—even when no one’s watching. 💭

🎧 The WAM Effect: How Accountability Builds Self-Reliance

Rise And Shine · Episode

16/03/2026

🏃‍♂️ Comparison is the thief of joy.

But let’s go deeper.

What if the person stealing your joy isn’t another athlete…
but a past version of you?

The one who ran that PR.
The one who trained 20 hours a week.
The one whose body felt different.

📊 Old data
📈 Old metrics
🧠 Old expectations

But here’s the truth:

That athlete no longer exists.

In the newest episode of Rise & Shine I explore:

✔ Why comparing to your past can sabotage joy
✔ How metrics become misleading without context
✔ Why identity attachment traps athletes
✔ How the ancient Greek idea of aretē reframes excellence at every stage of life

Because progress doesn’t disappear.

It evolves.

🎙 Episode 12 — From Past to Present: Redefining Excellence as You Evolve — is LIVE

👇 Listen now.

Rise And Shine · Episode

09/03/2026

Here’s something endurance athletes rarely hear:

⚠️ Working harder is often the reason you're not improving.

More training does not guarantee progress.

When stress is applied at the wrong time:

⛏️ Fatigue accumulates
📉 Performance declines
🚫 Fitness stays buried

The real key to performance isn’t pushing deeper into fatigue.

It’s timing stress and recovery so adaptation can occur.

In Episode 11 of Rise & Shine, we explain:

🧠 The science of supercompensation
📊 How coaches use Training Stress Balance
⚠️ Signs of non-functional overreaching
📈 How to unlock real performance gains

If you’ve ever felt like you’re doing everything right but still not improving…

🛑 Stop digging.

🎧 Episode 11 — Listen now

Rise And Shine · Episode

02/03/2026

👑 Excellence Isn’t Loud

Excellence isn’t hype.
It’s showing up ready.
It’s fueled.
It’s present.
It’s intentional.

In Episode 10, I break down how to build a morning routine that creates quiet confidence — the kind that doesn’t need a race environment to prove it.

Rise And Shine · Episode

23/02/2026

🎙️ What’s the point of training when there’s nothing to train for?

In 2020, nearly every race in the northeast was canceled.
I’m an endurance athlete and human performance coach.

Suddenly… there was no performance.

So we built our own.

🚣 16-mile paddle
🚵 Bike transition
⛰️ 19-mile mountain traverse
🌌 Midnight summit under a sky that stopped us cold

This episode isn’t about racing.

It’s about why you move when no one’s watching.

🎧 Streaming now.

Rise And Shine · Episode

16/02/2026

What if you’re not training for the finish line…
What if you’re training to earn the starting line?

New episode live.

Rise And Shine · Episode

11/02/2026

Honest question:

As a New Englander, does complaining about winter actually help — or does it quietly drain energy you could use to adapt?

I think it’s a power leak. And there’s a bigger lesson here than weather.

This and other common power leaks may turn into a full podcast episode.

09/02/2026

How many setbacks would it take before you started doubting yourself?
Five?
Ten?
Twenty-one?
This is a story about staying when quitting feels logical.

🎙️ E7 is live.

Rise And Shine · Episode

02/02/2026

When training gets hard, do you push through—or pause? This episode explores the false choice between grit and grace, and how learning to use both leads to smarter decisions, sustainable performance, and long-term growth.

https://open.spotify.com/episode/2ES7j4F1kHIYRFSWGgQ3AJ?si=MaAwWOMKT7iQ97wBL9315A

Rise And Shine · Episode

26/01/2026

If you’re lifting weights, you deserve credit. That work matters—especially as we age. But if you’re going to do it, you might as well do it well. In this episode, I share three things most people aren’t doing in the gym that can immediately level up results.

This is about quality over quantity.

🎧 Listen wherever you get your podcasts.

Rise And Shine · Episode