Feeling anxious about what people will say about your plate this holiday season, especially if you have some new health and nutrition goals? Nutritionist and host Chris Newport breaks down why holiday food comments and food pressure are so common—and why they’re usually not actually about you.

You’ll learn:

• The real reasons people comment on what you are (or aren’t) eating
• How family traditions, insecurity, and “food as love” show up at the table
• Simple, kind, and clear scripts to respond to:
  • “That’s all you’re eating?”
  • “Come on, it’s the holidays!”
  • “You’re no fun tonight.”
  • “Look at you being all healthy.”
• How to set boundaries without creating drama
• A mindset reset you can use before you walk into any holiday meal

You deserve holidays filled with connection—not commentary on your plate.

💬 If this episode resonates, send it to a friend who needs a little extra support this season.

🎧 For more support with fueling, performance, and feeling good in your body, visit The Endurance Edge at TheEnduranceEdge.com.

Check out the full blog post here: https://www.theenduranceedge.com/how-to-handle-holiday-food-comments/

Support the show

🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨

📚 Download our free resources:

• 🥗 Guide to High Performance Healthy Eating
• 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide
• 💧 Hydration Guide for Athletes
• 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet

🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
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Holiday tables can come with love, nostalgia—and pressure. In this short, practical episode, Coach Chris, functional nutritionist, shares seven strategies to help you enjoy the food and feel good in your body: don’t show up starving, hydrate intentionally, plan ahead, say “no, thank you” with love, share your intentions (if you want to), move your body in a way that feels good, and be present.

You’ll learn how to:

• Prevent the “ravenous trap” so you can slow down and taste your food
• Use hydration to reduce mindless grazing
• Plan ahead without being rigid or restrictive
• Set kind boundaries around food (with love)
• Invite support from people you trust
• Reconnect to your body with feel-good movement
• Anchor the whole day in presence—not pressure

Read more here: https://www.theenduranceedge.com/mindful-holiday-eating-7-strategies-to-stay-grounded/

Next week: We’ll go deeper on handling comments, food pressure, and scripts for saying “no, thank you” with love.

Support the show

🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨

📚 Download our free resources:

• 🥗 Guide to High Performance Healthy Eating
• 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide
• 💧 Hydration Guide for Athletes
• 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet

🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook

Coach Chris and Coach Carlie, sports performance consultant, unpack why “I’m not motivated” often means “I’m feeling big emotions,” how to reframe perfectionism, and simple tools—like the 10-Minute Rule—to build an off-season you’ll actually enjoy (and stick with).

You'll hear:

• Why the post-race motivation dip is normal—and what’s really going on
• Weather, daylight, and social routine shifts that change how training feels
• Perfectionism detox
• The 10-Minute Rule for low-friction consistency
• Journal prompts to get curious (not judgmental)
• Comparison trap: someone else’s training highs may be your peak
• Strategic resets: how stepping back can refill your cup
• Coach tactics: label “Optional,” pull unhelpful reds on Training Peaks and celebrate effort

Find journal prompts and more info here: https://www.theenduranceedge.com/navigating-off-season-motivation-emotions-and-expectations/

Support the show

🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨

📚 Download our free resources:

• 🥗 Guide to High Performance Healthy Eating
• 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide
• 💧 Hydration Guide for Athletes
• 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet

🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook

Coach Chris interviews Coach Peter after his recent return from World Triathlon in Australia with stories from the Olympic distance and his first draft-legal sprint, plus hard-earned tips on qualifying, logistics, and racing smarter. We break down training shifts, strict transition rules, and why pack riding changed his view of speed and strategy.

• how to qualify for nationals then worlds
• travel tactics for two bikes, airline fees, and choosing the right case
• draft-legal strategy
• wetsuit-legal swims and cold-water prep
• clean transition rules, mounts, dismounts, and shoe choices
• training pivot from 70.3 to faster tempos
• bike power differences solo versus in the pack
• run execution, lap management, and age-group results
• balancing coaching, family travel, and race schedules
• future targets in Nice 70.3, Spain Worlds, and Hamburg Worlds and why location matters

See the pics here: https://www.theenduranceedge.com/racing-age-group-triathlon-worlds-in-australia/

Support the show

🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨

📚 Download our free resources:

• 🥗 Guide to High Performance Healthy Eating
• 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide
• 💧 Hydration Guide for Athletes
• 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet

🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook

Performance Nutritionist Chris Newport breaks down a simple plan to enjoy Halloween without overdoing it: anchor with protein, set clear treat limits, stay hydrated, and lean into non-food traditions that make the night memorable. She also shares inclusive ideas for handing out goodies and smart ways to handle leftover candy.

• planning protein to steady appetite and protect lean mass
• setting selective treat limits that match personal goals
• using hydration to reduce cravings and support energy
• focusing on non-food traditions for connection and fun
• using the Teal Pumpkin Project for allergy-friendly options
• practical strategies for leftover candy: donate, sell, switch-witch
• reframing holidays to avoid guilt and maintain momentum

Don't forget to head on over to the enduranceedge.com/hallween and grab some healthy holiday treats as well as some mocktail recipes.

Support the show

🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨

📚 Download our free resources:

• 🥗 Guide to High Performance Healthy Eating
• 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide
• 💧 Hydration Guide for Athletes
• 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet

🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook

Have you ever wondered if you’re too old, too slow, or too new to try a triathlon? Think again. In this inspiring episode of the Find Your Edge Podcast, Coach Chris Newport sits down with Hilary Topper—author, coach, and triathlete who started her journey at 53.

Hilary shares her path from never stepping foot in a gym (and not knowing how to start a treadmill!) to writing her second book on triathlon: Unlocking the Triathlon: The Beginner’s Guide to Competing in a Triathlon. Together, we explore:

• The inclusive spirit of triathlon—why it truly is a sport for every body
• Overcoming injuries, burnout, and self-doubt
• How community and friendship make all the difference
• Simple tips for new triathletes (including why you don’t need fancy gear to start)

🎁 Bonus: Chris is giving away one free month of group triathlon training (a $99 value) to the first three listeners who send proof of purchase of Hilary’s book!

👉 Don’t miss this mix of inspiration, laughs, and practical tips for your next race.

Support the show

🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨

📚 Download our free resources:

• 🥗 Guide to High Performance Healthy Eating
• 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide
• 💧 Hydration Guide for Athletes
• 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet

🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook

Join Coach Chris with Sami Winters, the race director at Ironman NC 70.3 in Wilmington, NC. Get all the insider tips and details for this amazing race, including a tidal swim, a point-to-point puzzle, and a finish on the Riverwalk—all built by a team of 1,200 volunteers and a great staff. We unpack the fast course, strict safety rules, and the community that makes PRs possible.

• why the date follows the tide charts
• what makes the swim fast yet technical
• warm-up workarounds without water access
• transition bags, no buckets, no solo cups
• bike course winds, counterflow, highway loop
• grated bridges with strict no-aero, no-pass rules
• T2 on a slant and fast setups
• run course tweaks and the Riverwalk finish vibe
• community impact, volunteers, and local giving
• practical travel, lodging, and packing tips
• athlete food plan and dietary options
• respect for neighborhoods and facilities

If you're racing this year, GOOD LUCK! Be sure to read your athlete guide and check out Sami's welcome letter and playlist.

Get more info, plus the video here

Support the show

🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨

📚 Download our free resources:

• 🥗 Guide to High Performance Healthy Eating
• 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide
• 💧 Hydration Guide for Athletes
• 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet

🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook

In this practical episode for runners, PT and runner Dr. Rob Berghorn (Endurance Unleashed) joins Coach Chris to break down the need-to-know of efficient, pain-free running. We cover beginner to advanced cues, cadence targets, ground contact time, uphill/downhill technique, shoe selection vs. trends, when (and how) to use insoles, year-round strength training, and smart warm-up/cool-down routines. If your watch is spitting out numbers and you’re not sure which ones matter—or you want fewer niggles and more speed—this one’s for you.

Key takeaways:

• Start simple: build consistency (2–3x/week), try a run-walk approach, progress gradually.
• Cadence sweet spot: generally ~160–180 spm; use music or a metronome to train it.
• Ground contact time: aim roughly ~0.21–0.31 sec; shorter = less braking & stress.
• Hills: up = shorter, quicker steps; down = avoid hard braking; control with choppy steps if needed.
• Shoes: fit first (width & length); don’t chase trends; rotate models; use insoles as a tool, not a crutch.
• Strength all year (free weights, single-leg control) to prevent common hip/knee/foot issues.
• Always warm up (5+ min, dynamic) and cool down to speed recovery.

Support the show

🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨

📚 Download our free resources:

• 🥗 Guide to High Performance Healthy Eating
• 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide
• 💧 Hydration Guide for Athletes
• 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet

🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook