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Metabolism 101 Video Series #2 Making Energy Overview

🔆Your body is pretty cool on this part. It has a lot of ways of accomplishing the same tasks, a hierarchy of activities and roles and ways to compensate like none other. I think our kind of primitive way of doing medicine, my opinion please, as insurance has driven a dumbie-ing down of things so to speak. The Indian wise woman knew a lot more. Functional nutritionists like myself and functional medical docs are going in the direction of the wise woman, with cool tests to back it up.

The intention of this lecture is to help you understand a bit more about: ✅HOW the body TRANSFERS ENERGY, ✅what that even means, and ✅how that applies to what you are doing. The hope is that you realize that things are bigger and more complex than what we are defaulting too.

Then you will realize that this diet or that diet, while it might have good intentions ... we need to take a step back to see HOW and WHY and apply those principles to the INDIVIDUAL so a person can find their JAM, it be a lifestyle change. And they are smarter to support the BIG EPIC goals and activities, in a healthy and safe way.

ENERGY CAN NOT BE CREATED OR DESTROYED

Smarites many years ago came up with these principles. Newton and his laws. The laws of Thermodynamics. This principle is very important to understand. In life. We think we are invincible and and that we can just keep going forever. If we were to think about yourself as a car, with a battery, alternator, oil, gas and what not, we would be so much better off in understanding that we just can't go 90 miles an hour all day long and something bad not happen. We know this about the car. How in the world do we lose sight of this with our own body.

The science behind this is, for nutrition, is simple. The nutrients in food, they are put together with chemical bonds. Like two or three ingredients that "combine" to form say glucose. When the body uses ENZYMES to "break" the "bonds", energy is "released".

First.

ATP: body's "energy currency". Just about every CELL in the body needs ATP to do it's J O B

  • ATP is required to move skeletal muscle
  • ATP is required to contract our digestive muscles
  • ATP is required to produce enzymes
  • ATP is required to carry molecules across cell membranes
  • ATP is required to process what you see
  • ATP is required to think thoughts
  • the list goes on and on and on

ATP is made from nutrients in the body obtained from metabolism, or what we eat and digest/absorb/...

To keep it simple, just think about it like this. Your body is super cool in that on the fly it can use the nutrients in the blood to combine and break in order to make ATP. Then the body will "pull" nutrients for the liver and the muscles in order to do this J O B. Again to keep things simple, in relation to working out and ENDURANCE training, we get these nutrients for two places.

💥Triglycerides💥 & 💥Glycogen💥

These are the "storage" form of FATTY ACIDS (fat) and CARBOHYDRATES. These two are stored in both the liver and the muscles. So two important things to say here.

  • ❤️Be mindful to not villianize Triglycerides. They aren't from the devil. They are needed in the body. In the correct amount.
  • ❤️ While the body CAN use protein for "fuel" to make ATP, it is not really designed to do that. It is a BACKUP method. Please think about that for a moment. And don't take this to think that protein isn't important in the body. It is not the designed means for making ATP, but it is required to provide the building blocks to help the body make ATP from triglycerides and glycogen.

BEANS WITH OUR AVOCADO / GUACAMOLE

  • 💥Simple sugars (glucose) from the BEANS (complex carbs)
  • 💥From the beans: fiber for the GI track to feed gut bacteria to convert short-chain fatty acids
  • 💥Beans Protein: amino acids
  • 💥Avocados fat into fatty acids
  • 💥Glucose goes to our liver, stored as glycogen
  • 💥Short-chain fatty acids that the gut bacteria makes from the fiber, usually used as energy within the colon/intestinal epithelial cells
  • 💥Avocado's longer-chain fatty acids go to the liver to be converted into triglycerides
  • 💥Amino acids from this meal go into the body's amino acid pool, which provides the body with material for new proteins, but can be used as fuel as well.

MAKE AND REPLENISH ATP IN MANY WAYS DEPENDING ON:

  • How QUICKLY we need energy
  • How FAST the reactions are happening
  • What nutrients are AVAILABLE (c / f / p)
  • If there is ENOUGH O2 to contribute to the reaction

3 Main Ways the Body Produces ATP

  • 💥ATP-PCr (super fast)
  • 💥Glycolytic Pathway
  • 💥Oxidative Phosphorylative Pathway

ATP-PCr is a super fast system that can only support a couple of sections of activity. This system recovers fairly fast. But it does take some rest. Think of this like when you are doing sprint intervals.

Glycolytic Pathway is a very quick system as well, providing ATP for just a bit longer, like 10-15 seconds. This system makes ATP much slower than the ATP-PCr though they both last about the same. This is a much more complex system, with many more enzymatic processes involved. It produces a lot of hydrogen as a by product which can be harmful. Think of them as very unstable and can be like Wreck it Ralph. Hydrogen gets gets "buffered" with the ending result a lactic acid.

Lactic acid is designed to buffer the hydrogen ions (harmful dudes) and carry them out of the cells where they don't reek havoc. This is what allows us to continue to exercise.

Oxidative Phosphorylative Pathway uses two processes, the krebs cycle and the electron transport chain. This process is designed to run a lot slower. So when the requirement for energy (aka ATP) is lower/slower, instead of using "energy components" to make lactic acid, it shuttles those "components" into the krebs cycle. And this is where we start thinking about carbs, fats and proteins can be used to provide "components" into the krebs cycle to support this "engine" of making ATP. When things are rolling smoothly, the hydrogen ions made during this process do different things than make lactic acid and get moved to the electron transport chain where they will make MORE ATP. A LOT MORE!!!! This is why that gray zone training, where you aren't completely in this way of producing energy can be hard on the body.

Heart rate training aligns directly with these three ways of producing ATP / ENERGY. If you follow a good heart rate training program that stimulates and helps the body improve and become more efficient with these. AND YOU UNDERSTAND it better, you become a smarter and stronger athlete and racer. In this way you can do well with training, racing and what sideways stuff happens. Like it's HOT. Or mother nature decides to throw 25+ MPH winds your way and you have to work hard, but your race is x long so you know you can do y.

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Metabolism 101 Video Series #1

Why do you want to pay attention to all of the videos?

✅Learn the basic concepts of metabolism, help you to be a smarter eater of food and athlete

✅Learn how to take these principles and apply them to you as an individual and your current health situation

✅Learn how to take these principles and apply them to your current A Race and training / racing situation

✅Learn how to correct imbalances or to not CAUSE them

✅Learn how to manage your own ENERGY WELL, feel great, preform great

✅Learn how to drop weight if you want, get strong if you want, BE EPIC

REAL LIFE EXAMPLES

Topic: Electrolyte Management: Sodium, Potassium, Magnesium

  • Your nervous system is broken up into two parts, flight or flight and rest and digest. Or sympathetic and parasympathetic nervous system. Being low in sodium can cause your parasympathetic nervous system to be dominant, thus resulting in low blood pressure.
  • Not ingesting enough sodium during exercise can cause a decrease in the ability to contract muscles, aka performance goes down. As well as your body's ability to keep itself cool. And can also cause decrease in cognitive function, so maybe you have balance issues on the bike or you make poor decisions or get lost.
  • Magnesium is responsible for so many activities in the body, it is outstanding. These span from activation ATP to increasing glucose availability to reducing inflammatory responses to facilitating the clearance of lactate acid to increasing melatonin to help you sleep to increasing insulin sensitivity to supporting stable and regular heart rhythm to turning off muscles contractions. What does this actually mean? Without the right kind of magnesium in our body (not just your blood), you will experience fatigue, sore muscles, sluggish muscles, crappy sleep, possible irregular heart rhythms, cramping.

Topic: Macro nutrition intake balance:

  • The understand of the macro nutrients needs to be at the functional level. Carbs and Fats provide ENERGY and proteins provide building blocks. Proteins, or the resulting amino acids, provides the building blocks for body structure and strength, hormones, cell signaling molecules, enzymes, immune function. Protein CAN be used for energy needs as well. So if you are low carbing it and not providing enough fat for instance, aka doing just LOW calorie, the body will use it's own protein to provide energy to go about your day or it will use your leg muscle (or your heart muscle), bone or connective tissue to make enough hormones/melatonin to get that crappy sleep or feed your carb hungry brain.

WHAT ARE THE MACRO NUTRIENTS

Forget about the food pyramids. And the plethora of eating diets. Let's go geeky sciency for a second. Let's explore how the body is actually designed.

🌟🍎🥦CARBOHYDRATES 🥨🍇🍪

Carbohydrates provide your body with energy. The simplest are sugars, like glucose, fructose, sucrose and lactose. Complex carbohydrates, like starch, are made up of lots of sugar molecules joined together. The 'identity tags' (antigens) on the surface of all cells are made from carbohydrates joined to proteins. These molecules are essential for cells to recognize each other and to keep the different parts of your body working together.

Carbs are the body’s most important energy source. This is how it is designed. However, we might need to reconsider how many we eat and if the kinds that we are eating actually do harm. Like in the case of High Fructose Corn Syrup.

Carbs are separated into groups based on who many saccharides they they are made up of. The simplest, most fundamental unit of a carbohydrate is a monosaccharide—a single sugar molecule—made of carbon, hydrogen, and oxygen atoms.

Sugar, Starch, Fiber

The human body needs all three types of carbs—sugar, starch, and fiber—to function well, according to the U.S. National Library of Medicine because they all get used by our bodies in different ways.  Now, broadly speaking, sugars and starches get broken down for energy usage and storage in our cells, tissues, and organs, per the U.S. National Library of Medicine. But fiber is the odd carb out: It actually passes through the body mostly undigested, but helps regulate things like digestion, blood sugar, and cholesterol. More on carbs later.

🐿 🥓🥓 FATS 🍗🥓🌟

Triglycerides, cholesterol and other essential fatty acids—the scientific term for fats the body can’t make on its own—store energy, insulate us and protect our vital organs. They act as messengers, helping proteins do their jobs. They also start chemical reactions that help control growth, immune function, reproduction and other aspects of basic metabolism.

The cycle of making, breaking, storing and mobilizing fats is at the core of how humans and all animals regulate their energy. An imbalance in any step can result in disease, including heart disease and diabetes. For instance, having too many triglycerides in our bloodstream raises our risk of clogged arteries, which can lead to heart attack and stroke.

Fats help the body stockpile certain nutrients as well. The so-called “fat-soluble” vitamins—A, D, E and K—are stored in the liver and in fatty tissues.

The brain is very rich in fat (60%) and has a unique fatty acid composition; docosahexaenoic acid (DHA) is the major brain fatty acid. The lipids of the retina also contain very high concentrations of DHA. More on Fats later.

🐿 🥓🥓 PROTEINS 🍗🥓🌟

Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called "micronutrients." But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.

There are 20 different amino acids in total, which can be broken down into two main groups, per the FDA. Nine of the 20 are what are referred to as essential amino acids, meaning that the body is unable to produce them itself and so we must get them from food. The other 11 are nonessential because the body is able to synthesize them out of the essential amino acids or the normal process of breaking down proteins, according to the U.S. National Library of Medicine. Many of these nonessential amino acids are also considered conditional amino acids, because they can become essential in rare, severe instances when the body is unable to synthesize amino acids properly, per the U.S. National Library of Medicine.

In addition to muscle growth, protein is essential to the growth and repair of virtually all cells and body tissues—from your skin, hair, and nails to your bones, organs, and bodily fluids, according to the FDA. That’s why it’s especially important to get enough of it during developmental periods like childhood and adolescence.

Protein also plays a role in crucial bodily functions like blood clotting, immune system response, vision, fluid balance, and the production of various enzymes and hormones, per the FDA. And because it contains calories, it can provide the body energy for storage or use. More on protein later.

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Bike and Cycle Faster Lecture 1

So you want to bike faster?

CHECK OUT THE BIKE FASTER IN 5 WEEKS PROGRAM

  1. Bike Fit: with all bikes being different and people physically designed a bit, a good bike fit can keep you comfortable, injury free and be a faster setup.
  2. Electrolytes and Fueling: having a fundamental understanding of how hydration works and how the body's fueling needs change based on effort level can help the speed workouts be more effective. There is a lot more to this, but understand that if you run low on sodium, your muscles can't perform as well. And you DO NOT burn fat very well during hard effort. When the blood, liver and muscles run out of glucose, you will slow down and not reap all the benefits of that strong workout that you could if you fueling well.
  3. Technique: basically being efficient with your pedal stroke and developing good body habits that are core centered, efficient and effective. Single leg drills, rpm work, among other things.
  4. Heart Rate / Power: use a system to get you out of that gray zone. Going slow enough and hard enough is where it's not. This is a science and art. There are many things to be said about this. More articles to come. Just understand that using both heart rate training and training by power is a wonderful mix, they both bring excellent things to the table.
  5. VO2 Max Improvements: making changes to the physiology of the body, on how it produces energy and fuels muscles. Check out this awesome article by Coach John. READ MORE
  6. Intervals / Lactate: making changes to the physiology of the body, on how it produces energy and fuels muscles. No, this is not a typo, these two topics are very closely related. Additional article to come. TDB.
  7. Strength Training: lifting weights the correct way is the fastest way to get faster and stay injury free. Though you MUST BE CAREFUL with this as combining endurance training and strength training takes a lot of knowledge of both worlds and most person trainers do not have enough education/experience with this.
  8. Other Considerations: DO STRONG WORK, not a lot of netflixing, use structured workouts or apps for structured workouts, rest and recovery is a must, eating well to support the changes and rebuilding is also a must, skill and adaptations take a bit of time but with all these topics above covered, changes will be quick and permanent.

CHECK OUT THE BIKE FASTER IN 5 WEEKS PROGRAM

https://youtu.be/UCvRwnTSeA8
Wolfpack Tri Club : Coach BK and Coach John on faster speed on the bike

CHECK OUT THE BIKE FASTER IN 5 WEEKS PROGRAM

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Biking Faster: VO2 Max

🤩🥳LET'S TALK GETTING FASTER ON THE BIKE🥳🤩

Author: Coach John Hill


✅ Today we are going to focus on aerobic capacity, or what most of us know as the holy grail of VO2 Max. Most of us chase this one with a passion but do we really know what it Is and how to measure it
✅The faster you peddle, the harder you breathe. Also, the longer you peddle, the harder you breathe. And if you sustain a fast cadence long enough, you will eventually find yourself breathing as hard as you can. Exercise scientists have a special term for breathing as hard as you can: VO2max. Research has shown that VO2max accounts for roughly 70 percent of the variation in race performances among individual athletes. Thus, if you are able to ride 5K one minute faster than I can, it is likely that your VO2max is higher than mine by an amount that is sufficient to account for 42 seconds of that minute.
✅The best way to increase VO2 max is interval training with an all out effort for approximately 6 minutes. One could do a VO2 max workout that would Include a 10 minute warm up, Immediately followed by a 6 minute time trial then followed by a 10 minute cool down. In doing this type of quick sets the VO2max slowly but surely increased and the ability of blood to carry oxygen to the muscles.

🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟

Workout:

  • warm up with easy peddling ~100 watts
  • every 2 minutes increase the workload ~36~50 watts
  • at the lower limit of your HR target take a short break
  • peddle easy for 3-5 minutes

THEN:

  • 2 minutes @ VO2 max intensity
  • 8 minutes @ threshold intensity
  • 10 minutes of easy peddling
  • 2 minutes @ VO2 max Intensity
  • 8 minutes @ threshold intensity
  • 10 minutes of cool down

Remember to refuel immediately after the second VO2 max session, give yourself the best opportunity to recover quickly so you real the benefits of your effort.


MORE HELP WITH GETTING FASTER!?!?!?!www.bonniekissinger.com/bikefasterin5

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Biking Faster: Lactate Threshold

✅🚴‍♀️✅FASTER BIKING SERIES PART 2‍✅🚴‍♀️✅
author: Coach John Hill

In part one, we discussed the benefits of increasing of VO2max numbers and why it is important to get these numbers as high as possible. Today, we will talk about the second factor to increase your average speed, lactate threshold.

Lactate threshold is the point at which lactic acid starts to accumulate in the blood faster than it can be removed, usually beginning around 85% of maximum heart rate. The advantage to the endurance athlete is that the higher our lactate threshold, the longer we can go at high intensity.

How do we raise our lactate threshold? Once again, interval training becomes or best ally; by doing intervals for 2-3 minutes at 5-7 beats above your threshold level (85% of max HR), we teach our body to clear the lactic acid faster for quicker recovery.

🌟🌟🌟🌟🌟🌟

✅🚴‍♀️✅
DRILLS FOR LACTATE 
THRESHOLD IMPROVEMENT 
✅🚴‍♀️✅

STEADY STATE INTERVALS
After a good 15 minute warm up, ride 10 minutes at 3-5 beats below your LT (Lactate threshold), recover with an easy spin for 10 minutes, then repeat 2 more circuits. Once you're comfortable at this level do two twenty minute sets at 3-5 beats below LT then recover for 20 minutes,eventually what we are shooting for is a 30 minute effort at just below LT. This will build a strong base to increase the lactate threshold at a fairly rapid rate.

UP AND DOWN INTERVALS
This workout combines both LT and VO2 max training to simulate the effort you need while reading on a hilly course, where you have to push beyond you lactate threshold for short bursts then recover quickly
1. Warm up for 10 minutes at a moderate pace 
2. Pick up your pace to your LT heart rate and hold that place for 5 minutes 
3. Push to 3-5 beats above LT for one to two minutes then drop back down to LT. 
Do 3 cycles for a total workout of 18- 20 minutes

🤩🤩🤩WHOOP WHOOP! 🤩🤩🤩
Want more: Check out our 
Faster in 5 Weeks Online Program Bike Program
www.bonniekissinger.com/bikefasterin5

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Body Image Love

❤️🏋️‍♀️💋BODY IMAGE .... LOVE❤️🥳🥰

I’m totally done w the body shaming. I’ve spent my life hating what I look like. Even tho a good portion of that was totally dumb as I’ve spent a lot of my life very fit.

😔Kinda started as a young person being made fun of because I got ... you know, a healthy backside. 🤣🤣🤣

😔Then all the guys/boyfriends/husbands that went for prettier, younger etc (because of their own stuff and society). The pictures on the playstations and such ... front of magazines, etc etc. society brainwashing us into what’s sexy.

😔 Add crap from the past that is like poison for the self esteem/worth, no fault of our own. That’s a hole that’s hard to climb out of. And who sits in that hole with us. Most of the time when we express those (real) feelings no one empathizes w us, instead they tell us we are silly “oh you look fine” (aka our feelings aren’t legit and real) and makes us feel even more of a loser. Or saying something dumb like “you are what you eat” “the scale doesn’t matter” (f yeah it does). How about say ... “I feel yeah, I struggle w x,y and z myself.”

😔 Add that most of our common self medication methods to deal w all the stress and trauma, drama and adulting does us ZERO good in the feel good about ourselves or waist lines departments. Like drinking. That’s a stupid habit that really does us no good when not kept in check. Or eating crap.

So here’s my CHALLENGE TO YOU, even if you want to make changes to your appearance, love yourself as you are now. Be grateful for what you are, what you can and have accomplished.

❤️👊🏻🐺 Here is my plan:

✅ GRATITUDE and a good healthy dose of don’t give a RIP what others think.

❤️My body has played epic amounts of soccer and sports.

❤️ I’ve been graced w 5 babies. Have some grace for yourself BK!! (you can see the stretch marks to prove it!)

❤️ I’m a 3 time Ironman finisher. Climbed Longs Peak. My #fluffystrong is amazing.

✅ Find a way of eating that makes me healthier, happier and all that. For the long term. And do it, stick w it as an act of LOVE, don’t let busy life, stress and low self worth get in my way. 💗

✅ Work on being comfortable more naked. Hahahaha. I made toast topless the other day. Hubz liked it. I saw that. Not a sexual way. He liked that I was comfy in my own skin, and making him toast. 🤣🤣🤪

✅ When he says I look great or he finds it sexy .... BELIEVE HIM. Guys are different than us. Guys. Tell your gals you find them cute and sexy. Ladies. You too.

LADIES!!! Let’s love our bodies more. Changing it is so much easy when done out of love instead of hate.

Me. I’d like to drop 20 pounds. I don’t think I look bad. It’s mostly the thigh rubbing and inability to stop that weight. I want to be HEALTHY. and love my body. Be ok w naked. And in jeans. And tri kit and what not. ❤️❤️❤️

ROCK OUT THE SPANDEX!!! #graceandgrit

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Caprese Avocado Salad

This salad is very light and full of flavor! And no cooking involved for a hot summer night.

Ingredients

2 pint cherry tomatoes (I used red and orange), halved

2 large avocados, diced

8 oz mini mozzarella balls

1/2 cup fresh basil

3 T honey

3 T white balsalmic vinegar

3 T extra virgin olive oil

1/4 tsp salt

1/4 tsp pepper

Directions

  1. Put tomatoes, avocado, mozzarella and basil in a large bowl.
  2. Heat honey in a small bowl for 15 seconds to thin out. Whisk in vinegar and olive oil.
  3. Pour dressing over tomatoes. Season with salt and pepper to taste.

This is really easy is almost too good to be true. If you can't find white balsalmic vinegar you can use regular, or substitute white vinegar.

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If you struggle with swim anxiety

OWS ... if you struggle ... Or anxiety ... depression. If you have this stuff going on ... read this. From my experience, education and training with all of the above.
My thoughts from Madison 70.3. The deaths. From the perspective as a mom, wife, ironman, near drowning survivor, coach and goal/dream chaser.


❤️❤️❤️ I found triathlon / ironman and it was the playground for me to heal my heart and soul. I've done a mass start twice. Now thats a thing of the past and while I understand it ... I'm sad. That was the epic challenge that helped me to change. So ... we don't shrink away from the challenge, but you FREAKING NEED TO DO THE WORK!!!! ❤️❤️❤️


🥰 There is a line were ... you have to stop, rest. HIT THE PAUSE BUTTON. You MUST take responsibility for yourself. Consider the WHOLE picture and everyone involved. #doyourwork #practice #knowthelimits (in swimming, in life, in trauma, in relationships, in the household, in parenting ... same lesson)


One of the things that I help those that I coach find is limits. I do push them sometimes, when it's safe ... so they know the line. Like one of them with asthma. YEP. We push it in the pool. She needs to know the line. Know what to do. Learn. Manage. In this way they are smarter and can make good decisions. They can adjust fire and learn and grow.
I'm not the coach / person that makes everything easy and nice and hand holds all the time. To learn #graceandgrit ... sometimes it has to be tough. Sometimes you have to fend for yourself.


This thing Triathlon / Ironman. IT IS TOUGH. The expectation that you can just go out and do it yourself is short sighted and ... kind of uneducated. You don't know what you don't know. The first season is a huge learning curve. The risks are higher.


So if you struggle with some things ... GET HELP!!!! Practice. Do the work. Be responsible for yourself. Shy away from the victim mode, the just get by thoughts, the self doubt, the mental thoughts that say you aren't fast enough, you suck blah blah blah ... and get to work.


AIM FOR HAVING THE BEST SWIM EXIT PIC EVAH!!! You don't have to be Phelps fast. You need to finish that swim with a SMILE on your face!!!

SWIM CALM AND STRONG RESOURCES CLICK HERE!


#graceandgrit #swimcalmandstrong #bravesoul #doyourwork

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CoachingAgreement

Coaching & Payment Agreement

Welcome to Triathlon / Running / Lifestyle / Nutrition coaching with Coach BK Kissinger and Brave Soul Coaching.  Please read the following. If anything is unclear, please ask.

This Agreement is made today between the Coach of the Program and the person named at the end of this document, [the Client]. The Program in which you are about to enroll in will include all of the following:

  1. Two 30 - 45 minute appointments each month, which will include a discussion of your progress and recommendations.
  1. Customized training plan delivered through Training Peaks/basic membership (premium options available),  membership to Coach BK’s private coaching group
  1. Run/swim video analysis, heart rate evaluation
  1. Yoga videos and nutrition/health recommendations
  1. Monthly special events like tele-classes, group seminars and/or workshops related to triathlon, health and wellness. 
  1. Discounts on shoes, nutrition, eating programs
  1. Free and discounted resources on clean eating, programs, samples.  

 SCHEDULING

As your Coach, I understand that my clients have busy schedules and I take pride in not keeping them waiting or keeping them longer than planned. Each session will end 30 minutes after it was scheduled to begin. Please be on time. If the Client needs to cancel or reschedule the appointment, the Client must do so 24 hours in advance; otherwise, the Client will forfeit that appointment and will not have an opportunity to reschedule it.

PAYMENTS AND REFUNDS

In the event of the Client’s absence or withdrawal, for any reason whatsoever, the Client will remain responsible for the pro rata share of the program that has been delivered.  Refunds, if applicable,  will be limited to 50% of remaining coaching “credit”, starting at the time of written (email) notification/request.  Please see refund policy and video on the website for further details and relational.

Coaching fee / payments are due on the established due date.  A late fee of $3 dollars a day will be accessed if payment is more than 3 days late.

The Coach reserves the right to cancel the program if at any point she or he feels it is not advantageous for the coaching program to continue. If this happens, the Client is only responsible for the pro rata share of coaching services received.

DISCLAIMERS 

The Client understands that the role of the Coach is not to prescribe or assess micro- and macronutrient levels; provide health care, medical or nutrition therapy services; or to diagnose, treat or cure any disease, condition or other physical or mental ailment of the human body.  Rather, the Coach is a mentor and guide who has been trained in holistic health coaching and triathlon coaching to help clients reach their own health goals by helping clients devise and implement positive, sustainable lifestyle changes. The Client understands that the Coach is not acting in the capacity of a doctor, licensed dietician-nutritionist, psychologist or other licensed or registered professional, and that any advice given by the Coach is not meant to take the place of advice by these professionals.  If the Client is under the care of a health care professional or currently uses prescription medications, the Client should discuss any dietary changes or potential dietary supplements use with his or her doctor, and should not discontinue any prescription medications without first consulting his or her doctor.  

CONFIDENTIALITY

The Coach will keep the Client’s information private, and will not share the Client’s information to any third party unless compelled to by law. 

ARBITRATION, CHOICE OF LAW, AND LIMITED REMEDIES

In the event that there ever arises a dispute between Coach and Client with respect to the services provided pursuant to this agreement or otherwise pertaining to the relationship between the parties, the parties agree to submit to binding arbitration before the American Arbitration Association (Commercial Arbitration and Mediation Center for the Americas Mediation and Arbitration Rules). Any judgment on the award rendered by the arbitrator(s) may be entered in any court having jurisdiction thereof. Such arbitration shall be conducted by a single arbitrator. The sole remedy that can be awarded to the Client in the event that an award is granted in arbitration is refund of the Program Fee. Without limiting the generality of the foregoing, no award of consequential or other damages, unless specifically set forth herein, may be granted to the Client.

This agreement shall be construed according to the laws of the State of KS. In the event that any provision of this Agreement is deemed unenforceable, the remaining portions of the Agreement shall be severed and remain in full force.   

If the terms of this Agreement are acceptable, please sign the acceptance below. By doing so, the Client acknowledges that: (1) he/she has received a copy of this letter agreement; (2) he/she has had an opportunity to discuss the contents with the Coach and, if desired, to have it reviewed by an attorney; and (3) the client understands, accepts and agrees to abide by the terms hereof. 

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