More ATP knowledge and why it matters!

Good morning. We are moving toward the end of the year, and I hope you are feeling a good about your 2025 goals. Mine ebb and flow like anyone else’s, but one thing I try to keep in focus is understanding why I do the things I do for my health. When I understand the “why,” motivation tends to follow. This week I want to share something that sits at the foundation of our energy, our movement, and honestly, our ability to function day to day. It’s something we don’t often talk about, yet every one of our cells depends on it. I’m talking about ATP—the true energy currency of our bodies. If you’ve spent any time reading “Coffee & Chat with the Coach,” you know I love grounding our training in real science. Not to complicate things, but to remind us that the body is wonderfully designed, and when we work with that design, the benefits are incredible. ATP (adenosine triphosphate) is a perfect example of that.

Prepare For Winter Running!

Good morning! As the temperature drops and daylight hours shrink, the temptation to curl up indoors grows stronger. Yet, for those who enjoy running—or want to begin—it’s worth remembering that the winter months don’t have to put your sneakers in hibernation. In fact, running in the cold can bring surprising benefits, both physical and mental. Let’s be honest—stepping outside when the thermometer reads 25°F doesn’t sound inviting. But before you settle into the couch with another cup of cocoa, consider this: your body and mind are capable of much more than comfort sometimes allows. Cold Weather: Friend, Not Foe Cold air often gets a bad rap, but it can actually enhance your performance. Cooler temperatures mean your heart doesn’t have to work as hard to keep you cool, allowing for more efficient running. Some runners even find they can go longer and feel better compared to hot, humid months. Of course, preparation is key.

EPOC MAGIC - Get the most out of your workout

Back in my Exercise Science class, the professor taught a magical concept referred to as EPOC. Strangely, this concept is invisible (sticking with the magic theme) to most, as in, not even known about. However, EPOC plays a significant role in fitness and weight loss, making it an important topic for athletes, trainers, and fitness enthusiasts alike. Now this sounds magical to me! EPOC stands for Excess Post-Exercise Oxygen Consumption. It describes the physiological process where the body uses additional oxygen after exercise to restore itself to its pre-exercise state. This includes replenishing energy stores, removing lactic acid, and repairing muscle tissue. Essentially, EPOC is the body’s way of recovering from the stress of exercise. After intense exercise, your body doesn’t immediately return to its baseline metabolic rate. Instead, oxygen consumption remains elevated for a period, leading to increased calorie burn even after you’ve stopped moving.