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.

Inspire Me Well

Inspire Me Well - the book
Yesterday I had the pleasure of being asked to write a guest blog post by a former athlete of mine, Lisa Belanger, who is also one of the authors of the book Inspire Me Well. As I started writing, I realized that I was actually creating a list of things I had personally overlooked on occasion.

How Our Jobs Are Killing Us and What We Can Do About It

This is an edited version of a "Lightning Talk" Brock Skywalker Armstrong gave at the Business of Software Conference in October 2012. Brock is a musician, web developer and digital media instructor turned personal trainer, marathon and triathlon coach. To fund his Triathlon & Marathon racing habit, he takes well planned designs and turns them into clean, consistent and responsive HTML and CSS code. Find out more by going to and/or

Ironman 70.3 Laguna Phuket

Brock running through the thai jungle
If you read my Laguna Phuket Triathlon race report, you already know that I DNF-ed this race. DNF means Did Not Finish... which isn't exactly accurate in this case. More like Did Not Middle. By that I mean that I had a great swim and a decent run but I only made it 20km into the ride before my rental bike's back brakes, the torrential downpour and my dampened spirits (pun intended) made me turn back. Needless to say - I was bummed.

Laguna Phuket Triathlon

Brock riding the bike of doom
Biggest take away lesson from this race: Don't rent a bike you plan to race with in Thailand. If you do, don't expect it to have brakes. If you do, you will likely end up in a ditch... or worse. Luckily, I have a series of priorities that have kept me safe throughout the 50+ races I have raced in the last 5ish years.

Hamilton "Road2Hope" Half Marathon

Brock crossing the finishline in Hamilton

It was a fun race, despite the cold and gloomy day... and my slow performance (I finished in 1:37:05 - my slowest 21.1 since the Goofy).

Goodlife Fitness Victoria Marathon

Photo of Brock by Craig Gauld
I finished all 42.2km in 3:57:24... sub 4 hours isn't terrible, I guess. I placed 603/1725 overall, 440/960 in men, and 87/141 my division (men 40-44). My splits were: 10k 49:24, 21.1k 1:45:37, and 30k 2:32:22. So, you can see, I had actually been doing pretty well.


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