In The News

Fusion Endurance missed 2 special birthdays last week and that means we missed 2 awesome reasons to celebrate in 2020! Hope Chief Petty Officer Shay Hutchings and Rockstar Kelsey Kinzy had Happy Birthdays! Two awesome athletes ready to shine on in 2021. Looking for adventures and continuing to improve in 2020. Have an amazing birthday month :-)!! #happybirthday #celebrateyou #octoberbirthdays

Photos from Fusion Endurance Coaching's post

A bit chilly this morning here in NC, but sounds like a beautiful day to be able to race! Return to racing in 2020 continues Onward and Upward! Enjoy Rockstars! #returntoracing #trilife #coachsamisrockstars

If you could have one super power, what would it be? This is going to be fun - please play along.

Improper shoe sizing and shape are the primary cause of ingrown toenails, bunions, corns, hammer toes and hallux valgus. Shoes that don’t fit your feet correctly can also lead to muscular imbalances in the body, opening the door to foot, knee and hip injuries. Take a look at this article from Runners World discussing the importance of proper running shoe fit: https://www.runnersworld.com/advanced/a20796654/proper-shoe-fit/

Rockstar Jolinda Bokhorst takes on the IRONMAN Virtual KONA edition and is doing the first Iron Distance on the island of Curacao! Kona Dreaming and next year on the Big Island! #konadreaming #curacao #gojolindago

Happy Birthday to a Fusion Rockstar!! An awesome runner, triathlete and a great running buddy for Coach. After 5 marathons she qualified for the Boston Marathon is just patiently waiting for that amazing opportunity. Lisa Farmer Kerr, hope you have an amazing day and can't wait to celebrate it with a run! #runningrockstar #bostonmarathon #coachsamisrockstars #happybirthday

Earlier this week, we shared recipes for pumpkin muffins. After all, isn't pumpkin spice kind of it's own season. We have winter, spring, summer and pumpkin spice. But we know that not everyone loves it. It seems that nobody is on the fence with their feelings for pumpkin spice. You either love it or you hate it. So, which is it, do you LOVE pumpkin spice or do you HATE pumpkin spice. We're curious to see which will get more votes.

Happy Birthday to a go getter, planner, coach and student. YES, she decided to go back to school and has found her true calling, all while fitting in her own training and being an awesome Mom to her 2 boys. A throwback picture to who knows how long ago, but hope you create more awesome memories today! Kelli Nolan Kerkhoff have a wonderful Rockstar kinda day! #happybirthday #coachsamisrockstars #throwback

Nothing says October like pumpkin. Check out some of these delicious pumpkin muffin recipes: https://www.allrecipes.com/recipes/2010/bread/quick-bread/muffins/pumpkin-muffins/

Finish this sentence: WHEN I WAS A CHILD, I DREAMED OF BEING A __________ Let's here it folks.

Happy Birthday to an amazing triathlete, Mom, wife, and motivator (she has her own 5K coaching program and more)! You have a vision for your future and we can't wait to see you cross the IRONMAN finish line next year. First we get to watch you participate in the first IM on your beautiful island. IM VR KONA! Have a beautiful day Rockstar and enjoy some Belgian waffles 🙂 . #coachsamisrockstars #happybirthday #motivator #swimbikerun

WHEN YOU FOLLOW YOUR DREAMS, YOU ENCOURAGE OTHER PEOPLE TO FOLLOWS THEIRS.

For those who love the great outdoors, beauty can be found in every season. Tell us, what your favorite season is and why . . . .

We want to know . . . . what's your favorite outdoor activity? Is it participating in a sport, gardening, laying on a beach, birdwatching, or backyard grilling? Or maybe something else. Whatever it is, we want to hear from you. AND GO . . . . .

Fall is a great time to get out and enjoy a bike ride. Not only are the temperatures favorable, but the scenery can be beautiful at this time of year. Check out this article that highlights some of the most beautiful rides in the US: https://www.onlyinyourstate.com/usa/scenic-bike-trails-usa/#:~:text= These Are The 9 Most Scenic Bike,bike park includes 42 acres of... More

These Are The 9 Most Scenic Bike Routes In The U.S.

We don't want to miss this opportunity to wish 2 awesome Rockstars a beautiful and amazing day! Happy Birthday Betsy and Genie! Your smiles are contagious and light up the sky! Today we celebrate you! #happybirthday #coachsamisrockstars #keepsmiling

Photos from Fusion Endurance Coaching's post

And just like that we are halfway through September and a few smaller local races are beginning to return! Have a ball everyone and enjoy the camaraderie, competition and craziness of racing! #beamazing #coachsamisrockstars #returntoracing #fromthemountainstothesea

We want to hear from you: Do you have a favorite professional athlete who has inspired you? If so, who is it and in what way did they inspire you? AND, GO . . . .

See how Ironman keeps racing alive during the Coronavirus Pandemic: https://www.espn.com/olympics/story/_/id/29046597/virtual-races-embraced-endurance-athletes-pandemic

Happy Birthday Rockstar!!!! Randee Bulla (on the right) is celebrating today and let's celebrate with her. We have to wait 6 more weeks to hear about her year long adventure! Pretty inspirational! A real Rockstar. Today is your day Randee. Enjoy! #celebration #wait6weeks #youvegotthis #coachsamisrockstars

Two Awesome Fusion Rockstars to celebrate this week!!! Every week is a reason to celebrate and this week is even better. Rockstar Kay Dawson didn't get her IRONMAN this year, but we got a chance to know each other and set some aspirations for 2021. Rockstar Valerie Miller graduated nursing school and is serving her community along with rockin out the running miles! Love y'all and here's to a wonderful week of celebrations and fun! #facesoffusion #coachsamisrockstars #celebrate #birthdayweek

Photos from Fusion Endurance Coaching's post

Just a little fun fact. Check out this article explaining the purpose of and history behind Labor day. https://www.history.com/topics/holidays/labor-day-1

Labor Day 2020

Excited for some events to return and have athletes getting out there! Two cycling Rockstars take to the streets this weekend. First metric Century in the books Jennifer Walker Barnette! #cyclingevents #coachsamisrockstars #stillsomegrowthin2020 #opportunitiesinsteadofobstacles

Photos from Fusion Endurance Coaching's post

Today is a day for celebration!!! Everyday is a day for celebration, but today is special. Rockstar Sarah Michelle Froehlich is getting married to her best friend! We celebrated with a Tri this am because that signifies fun, challenges, excitement, hard work and more. Sounds just like marriage. Congratulations Sarah and David! All of your friends at Fusion wish you years and years of happiness and adventures! #lookwhoisgettingmarried #lifeofadventures #bestfriends

Blue Ridge to Beach is in the books and onward we go to our next adventure. Part of the Fusion CRAW team and now it is time to circumnavigate the world. Jennifer Walker Barnette embraced cycling while recovering from an injury and now has a new love! What a great ride watching you grow as an athlete! #coachsamisrockstars #lovecycling #newadventures #stronger

Labor Day will be here soon. Not only is this a US national holiday, but for many, it marks the official end of Summer. Tell us what you will be doing to celebrate during the upcoming Labor Day weekend . . . . .

Elleny Ramirez gets across the NYC Subway!!! Challenging herself to be stronger and all while working as a nurse at a NYC hospital. Onward to our next adventure! #coachsamisrockstars #nycsubway #stronger #virtualchallenges

Photos from Fusion Endurance Coaching's post

The Thundering Turtles did it!!! Bringing Elizabeth Longo across the finish line today! We are RATS! Finding our fun and challenges in this crazy time; finding our why (challenges and camaraderie); and remembering to have fun and laugh! Jennifer Walker Barnette found cycling as her new love and Brittany Garman has her eyes on the prize of Virtual NYC! Congrats to Phillip Davis, Genie Griffin, Christina Vazquez, Valerie Miller, Lisa Farmer Kerr. Jolinda Bokhorst Rompelman and Elizabeth Longo (and Coach) for their trip across TN! We are on to conquer the WORLD with CRAW!!! Watch for details. #coachsamisrockstars #GVRAT #newjourney #findingourwhy

With summer in full swing, many of us have our grills working overtime. And in case you are looking for a new grilling idea, check out this amazing California Grilled Chicken recipe. https://www.delish.com/cooking/recipe-ideas/recipes/a53158/california-grilled-chicken-recipe/

Some like it hot and some like it cold. What's your preference? If you had to live in EXTREME temperatures, would you prefer the heat or the cold? And why? Can't wait to see your answers.

Happy Birthday Rockstar! Who knew you would become quite the fish and you just conquered your longest swim! Love your desire to keep challenging yourself and moving forward! Here's to many great things in your next trip around the sun! Michael Jones, HAPPY BIRTHDAY! #facesoffusion #happybirthday #swimmingrockstar

It's getting hot out there. Check out this article from Active.com giving us a few great suggestions for training in the heat: https://www.active.com/fitness/articles/8-tips-for-exercising-in-summer-heat#:~:text=8%20Tips%20for%20Exercising%20in%20Summer%20Heat.%201,as%20the%20CamelBak.%20Take%20a%20...%20More%20items

8 Tips for Exercising in Summer Heat

Just a fun little food for thought question on this Wednesday: If money was not a factor, what job/career would you most want to have? We can't wait to see your answers . . . .

Here is one of our favorite summer salad recipes. Easy to make, tasty, refreshing and healthy! Watermelon and Blueberry Salad: Mix together 6 cups of cubed watermelon and 2 cups of blueberries For the dressing, mix together: 2 tablespoons of fresh chopped basil or mint (your preference) 2 tablespoons lime juice 1 tablespoon lemon juice 1 tablespoon honey 3 tablespoons olive oil Just before serving, fold into the fruit, 1 cup of feta cheese and then toss with the dressing and serve immediately. SO GOOD!

Nothing can stop athletes with dreams and goals. Sometimes they change, but we keep on pushing ourselves to be the best we can be!! 3 Awesome Fusion Rockstars adapted to the challenges and aimed for a 6000 yard swim!!! Accomplishment complete. Way to go Holly Cunningham Angela Nichols Leonard and Michael Jones! Y'all did it! When racing returns, you will be ready! #belikedori #justkeepswimming #coachsamisrockstars #fusionfun

Photos from Fusion Endurance Coaching's post

Happy Birthday to 2 amazing Rockstars!! Leos are brave, fierce and are live life in a dynamic and high achieving way! Have a wonderful day Hunter Marcum and Lane Stone. Today we celebrate YOU! #happybirthday #facesoffusion #coachsamisrockstars #celebrateyou

Photos from Fusion Endurance Coaching's post

Earlier this week, we posted an article that points out some of the health benefits of having a pet. We know that since then you have been dying to show us yours. So, the wait is over . . . go ahead and post pictures of your furry friends. WE WANT TO SEE THEM!

As if you needed another reason to love your furry friend, check out this article pointing out some of the great health benefits of owning a pet: https://www.rd.com/list/benefits-having-pet/

9 Ways Your Pet Boosts Your Health, According to Science

Who says we can't have some awesome and cool adventures! Putting all of that strength cycling and hill running to the test and instead of the hills of IM70.3 Santa Cruz we conquered Mt. Whitney in California! Rockstar Stephanie Prufer. Loved hearing about your adventure and onward we go to our Virtual 70.3! #adventuresof2020 #endurancetrainingcanconquermountains #coachsamisrockstars

We all have days when we are feeling down or uninspired. Tell us how you handle that. When you are having one of those days, what do you do to cheer yourself up? AND, GO . . . . .

We know with all that's going on these days and many folks not able to stick to a "normal" (whatever that is) routine, staying motivated can be challenging. Check out this article for some great tips to help you get through these oh so strange times: https://www.healthfitnessrevolution.com/5-tips-to-stay-motivated-and-mitigate-fatigue-during-covid-19/

5 Tips To Stay Motivated and Mitigate Fatigue During COVID-19

Faces of Fusion! She just started triathlons this year and what fun watching her grow into a strong and confident cyclist and more. She proves you can always get started, always dream, and always improve. Tackling the Virtual Ramblin Rose is next on her list. Beautiful inside and out! Lane Stone just wait until we can do "the real thing". #passionforperformance #visionforyourfuture #lovecoaching #togetherwecan

We all have our favorite races. Maybe it's a race that you performed very well during or maybe it's your favorite because of the location (destination) of the race. Or maybe it's for a totally different reason (ran with a friend, had an ah-ha moment, etc). Whatever the reason, you probably have one and we want to hear about it. What is your favorite race that you have ever done and why? And if you haven't done one yet, or rather tell us about your bucket list race, that's ok too. Either way, we want to hear about it.

Sometimes we want to travel to race and sometimes we want to travel to relax and get away. Here is an article with suggestions for double-duty (great places to visit and participate in a race while you are there): https://www.active.com/running/articles/destination-races-ideal-for-turning-into-a-vacation

Destination Races Ideal for Turning Into a Vacation

One of the best things about coaching is watching athletes try new activities and "brave the deep waters." A Rockstar runner checking out the triathlon world. Her first OW swim!!!! Jennifer Walker Barnette crushed her first swim in the channel. Nothing is going to hold her back. #lovecoaching #helpingothersachievetheirgoals #justkeepswimming #visionforyourfuture

In keeping with our 2020 Olympics theme for the week, tell us which summer Olympic sport you enjoy watching (or participating in) most. AND, GO . . . . .

If not for COVID 19, we would all be gearing up to watch the 2020 summer Olympics. But we all know how this story ends. Here is an interview with Emma Coburn and her reaction to the postponement of the games: https://www.bing.com/videos/search?q=reaction+to+olympics+being+postponed&docid=608042106300727728&mid=E37C3A61BEE4F0373DA6E37C3A61BEE4F0373DA6&view=detail&FORM=VIRE

Quote of the Week: I will beat that buzzard and get that buckle!! Said all GVRAT athletes! There is some tenacity and grit going across Fusion this summer! Thanks Christina Vazquez for some words of wisdom. To all the Thundering Turtles, you ROCK!!!!!!! During these times, find your why and continue to move forward and dream. #keepmovingforward #findyourwhy #wewillberats #passion #vision #justkeeprunning

Fill in the blank. Life would be boring without ________ Come on, play along, we want to know what you live for, or at least what you don't want to live without.

We all know that stretching before, after and during a workout is important, but in case you need a reminder or a little more information, here you go: https://www.lifehack.org/794477/benefits-of-stretching

15 Important Benefits of Stretching Before, After, and During a Workout