J Crush Coaching

Flap ya Wings 🦅

I’ve become obsessed with what’s possible when you have a strong foundation of endurance + strength training, a deep understanding of your mind/body/muscle connection & an unwavering confidence of an “I CAN DO THIS” mentality.

This has taken me to places ( physically & mentally) I’ve never thought imaginable.
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Dabbling in a variety of disciplines & excelling in them is possible when the foundation to pick up technique and mechanics is there. All of this is cultivated through ✨tuning in✨ & a gritty ✨self-belief system✨

My goal is to guide my athletes to develop the tools they need & instill the confidence to take on & accomplish their bucket list physical feats, no matter how big or small.

Let’s start this journey together
🤜🏾🤛🏾

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Strength Training: The Fourth Discipline of Triathlon

With triathlon being a highly repetitive sport, poor form and technique can cause maladaptations, which can lead to injury.

🥴”Undoing” poor movement patterns is not a fun place to be in.

Sport Specific Strength training in the off-season will improve your mechanics and movement patterns allowing you to train & PERFORM BETTER! 💥

🌟Start your 12 week strength training cycle NOW!

When race season comes around, you will have put in the work to then maintain your strength training & discover what it feels like to move faster, better, & STRONGER.

Sdtrigirlgang.com

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coaching

Physical Strength 💪🏾 = Psychological Power 💥🧠

Strength Training is Your Secret (not so secret) Weapon 🔪

💪🏾I have a specific approach to my strength training programming that will supplement your weekly swim, bike, & run sessions.

STRENGTH TRAINING =
✖️Muscular Endurance
✖️Better Mechanics
✖️Equal Power Delivery
✖️Power Output
✖️Injury Prevention
✖️Lean Muscle Mass
✖️Maintain Fitness As You Age
✖️Boost Metabolism

Let’s talk about your goals, DM to get started !

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“What should I do during my off-season?”

For me, having a coach to take my guess work out of approaching my off-season SAVED my body + mind.

It’s so difficult to turn off the GO mentality, but it is absolutely critical for your success & longevity for the upcoming season.

If you’re in the midst of trying to plan your off-season & make goals for the next, let’s chat!

Sdtrigirlgang.com

Your next season is only as strong as your off-season

Let’s set th foundation for your next season of racing!
🏊🏽‍♀️ 🚴🏼 🏃🏻‍♀️

I’ll be taking on 3 new athletes!

💥What you can expect:
• In depth assessments of weaknesses / imbalances / strengths

• Emphasis on dialing in technique/movement efficiency

•Strategic Strength Programming to target these areas & build a stronger, more durable foundation.

• Highly Personalized Endurance programming

Message me & let’s get after your goals together ! 💪🏾

One of my favorite quotes 💭

“A goal needs to capture your imagination. You have to start with something unimaginable and then let it percolate not just in your mind but down to your heart. When you get to your heart and your mind going, your body will follow.” - Julie Moss ⠀⠀⠀⠀⠀⠀

Imagination Runs Wild 🏃🏼‍♀️💓
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Elite Entry into Endurance
⚡️Multi-Sport Training Plans

Build confidence, self-belief, & resilience through multi-sport training with individual Multi-Sport Programming and Weekend Group Sessions while connecting with our incredible active community!

Sdtrigirlgang.com

Elite Entry into Endurance
⚡️Multi-Sport Training Plans

Build confidence, self-belief, & resilience through multi-sport training with individual Multi-Sport Programming and Weekend Group Sessions while connecting with our incredible active community!

Saturdays Are For Group Efforts 💥

PROGRESSIVE OVERLOAD

“If you always do what you’ve always done, you’ll always get what you always got.” - Henry Ford

In order to see performance gains in any discipline, there must be an increase in intensity & difficulty.

This was one of my favorite focal points in studying Exercise Science, as I loved using myself as an experiment in this.

Everybody will experience adaption differently, which makes tracking training data / stress levels a critical component of multi-sport programming.

Progressive overload means that you gradually expose your body to more work and effort than it was previously exposed to.

Training stress is followed by a recovery period. * sometimes the most difficult period when you’re on a roll*

The initial outcome is fatigue and tissue breakdown. But with proper nutrition and recovery, the body responds by building stronger muscles, connective tissue and bone, and ready to handle that same workload again.

By alternating periods of work and then recovery on a daily, weekly, monthly and annual cycle you will see gradual, ongoing improvements in your fitness!

Hiring a coach as I was getting into the world of multi-sport was the best investment for myself. I owe so much of what I’ve learned over the years to those coaches.

I am so excited to become that game-changing resource for you.

The art and science of connecting 3 sports into one race involves different factors for everyone. It can be overwhelming, but it’s an amazing outlet to have express yourself.

Creating a proper training plan for your specific goals and unique lifestyle is technical & I take so much pride in the details!

Properly training for a triathlon is so much more complex than simply tacking on more mileage or yardage each week until race day.

Structured/progressive training throughout the year will have you primed and ready for YOUR race days so that you perform faster and stronger than you have before.

-ACCOUNTABILITY
-CUSTOMIZED TRAINING PLAN
-STRUCTURE
-FREQUENT FEEDBACK & COMMUNICATION
-A STRONG SUPPORT SYSTEM FROM START TO FINISH
-INJURY PREVENTION
-ENSURING LONGEVITY

If you’re ready to level up your triathlon game, let’s talk about your upcoming goals!

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My Last Competitive Triathlon Event- 2019 XTERRA Off Road World Championship.

After years of preparation leading up to, I was getting ready to toe the line for what they call "The Big Show" at the 2019 XTERRA World Championships in Maui.

Little did I know, this would be the last time I would choose to race competitively in triathlon.

SInce the moment I finished that race, which ended up being one of the most grueling to this day, something inside me was just different, the most liberating type of different.

Maybe one day I’ll get bit by the competitive bug again, but until then, I am here to share my mastery!

Using the mental and physical skills I have accumulated over the years experimenting with ALL different kinds of movement and endurance disciplines, I am going to help coach & support YOU in achieving your goals while becoming the BEST version of yourself in the process!