Rest, eat, train. Swim, bike, run!

Coach Brock running Kona Finish line Ellie at Boston Finishline Coach Brock ready for the swim Ellie Bike fit Coach Brock running Swimmers at Sunnyside beach Coach Brock in the peleton Coach Brock at Ironman swim start Kona wrist band Coach Brock at transition 2 Coach Brock's riding buddies Coach Brock at the start line Coach Brock coaching Coach Brock on his bike Coach Brock


Physical fitness is comprised of two concepts: general fitness (a state of health and well-being) and specific fitness (the ability to perform aspects of sports/occupations). Both are achieved through exercise, good nutrition and adequate rest.


Health is the general condition of a person in all aspects. It is also a level of functional and/or metabolic efficiency of an organism, often implicitly human. "The state of being free from illness or injury".


Wellness includes not only wealth and employment, but also an individual's environment, physical health, mental health, education, recreation/leisure time, and social belonging.

Without My Ducklings

Running so fast I blurredIt has been quite a while since I have had to train on my own. Actually, I can literally pinpoint the day – the day I joined Team in Training.

You want me to run how fast? ok!

Me and my new adizeroboston shoes.♪ Baby it’s cold out there but it’s nice and warm on the track ♫

Ok, so that’s not a song… but it was indeed a lot warmer at the track this morning than it was outside. -46°C with the windchill when I got up at 5:15 to head to the Kinsmen Sport Center here in Edmonton. “Gross” is all I have to say about that.

Running through the pow-pow

A Rather Snowy RunThe streets of Edmonton are much more suited to downhill skiing than running today, there’s about 5cm of fresh powder covering every trail, sidewalk and path but I just got home from my Long Slow Distance run as prescribed by our awesome Make-Over Coach Tania Jones.

Can Caffeine Help You Work Out?

Here's some pretty cool and interesting information about caffeine and exercise from the Get Fit Guy:

Do you ever wonder whether that morning cup of coffee before you head to the gym might be doing more than just giving your brain a wake-up call? In other words, could caffeine actually help you work out? The answer is yes. Here are 3 quick and dirty tips for getting the most out of every drip:


A New Half Marathon PB

Photo of Brock at the start line of the race

Despite the icy, slushy, snowy and uneven Edmonton terrain, I managed to PB this morning! I posted the nerdy data/details at the Garmin Connect website -

1:40:50 was my official time this morning at the Edmonton Hypothermic Half Marathon (sleepy-head edition). It was 2 degrees Celsius above zero so not an entirely accurate name for the race (this year) but still, racing outdoors in February in Edmonton is always a crap-shoot.

I have a logo!

Skywalker Fitness crest by Raoul Mendoza

My good buddy and gifted designer, Raoul Mendoza of, just sent me the final versions of my logo and crest!

They look awesome! I mean check it out! Can't you just imagine that on a cycling jersey or technical shirt? It would look freakin' GREAT. I can't wait to have an excuse to make some. Let me know if you would be interested in having one and I will start looking into prices.

I am so excited. It's like xmas for design-nerds.


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