Chattanooga Choo Choo

The Chattanooga IM 70.3 race was our adult group race this year.  Anticipating major storms for race day, Hamp, Lou, Suzanne, Matthew, Kevin,  Kat, Kurt all prepared for a wet day ahead.  Sunday morning was overcast and cool.  Saturday had been blistering hot followed by a massive storm on Saturday evening.  The swim was cut short due to challenging current.  The remainder of the race was unscathed.  No rain, cloud cover and relatively cool temps - 70’s.  M3 group was amazing.  Everyone finished strong and finished smiling.  For those who were racing at least their second 70.3, we saw great time improvements on both bike and run compared to prior events.  So much fun all around.  

And then it was the tator tot and nacho after party.  Lets just say this after party is becoming legendary !


Are You Properly Hydrated? by Coach Tema

Hello from Nutrition Central. I hope you have been enjoying the wonderful warm up in the weather we’ve been experiencing lately. This week, I’d like to tackle the topic of proper hydration. As the weather is warming, and more workouts are moved outdoors, it is especially important to pay close attention to how much water you are consuming before, during, and after workouts.

Personally I have already been caught out twice during a workout without enough water. Both times I headed out the door armed with either my hydration belt or backpack, and both times I ran out of water. Argh, the agony! Given the recent increase in temperatures, I was underprepared for how much I’d be sweating or how thirsty the heat (and sun) would make me. The result of my short sightedness was mild dehydration, a sharp headache, and unnecessarily sore and stiff muscles after my workout.

Water is the most important nutrient in the body, and ironically, water is also the most commonly deficient nutrient in the American population. Most of the volume of our cells and fluids is comprised of water and it makes up 55-60% of our total body mass. Water cannot be stored within the body, and therefore daily adequate consumption is critical for maintaining health.

Before addressing how much water you should be consuming, let’s take a look at the sheer number of functions and variety of important roles water plays within the body. Water :

  • Improves oxygen delivery to cells
  • Transports nutrients
  • Moistens oxygen for easier breathing
  • Cushions and absorbs shock within joints and bones
  • Lubricates joints
  • Improves cell-to-cell communication and maintains the normal electrical properties of cells
  • Regulates body temperature
  • Removes wastes and flushes toxins
  • Is critical for proper digestion

To find the minimum amount of water you should be consuming, use the simple formula of taking your body weight and dividing it in half. The resulting number represents the minimum number of ounces you should drink each day. Ie: A person weighing 150 lbs should be consuming at least 75 oz of water daily. This number gives you a good baseline before taking into account any activity you are doing, or any diuretics you are consuming. (coffee, caffeinated teas, soda, fruit juices, alcoholic beverages). To compensate for diuretics, take the amount of diuretic consumed and double its weight in water. So, if you drink an 8 oz cup of coffee or fruit juice, you need to drink 16 oz of water to “make up for” the diuretic effect of the coffee or juice. There are a number of guidelines when considering how much water to take during exercise, but generally speaking:

  • 1-2 hrs before your workout drink 15-20 oz of water
  • 15 minutes before you begin, drink another 8-10 oz of water
  • If exercise lasts longer than 1 hour (yes please ;) ) you should be consuming an electrolyte solution containing a balanced mix of potassium, sodium, magnesium and calcium.
  • Be sure to replenish your body with plenty of fluids after your workout. Most often, if you’re thirsty after a workout, you’re playing catch up with your hydration.

As the weather continues to warm and more and more workouts are moved outdoors, it is going to be crucial to pay attention to your hydration. If you experience any of these early signs of dehydration, you should hydrate yourself adequately before pursuing any athletic endeavors. The early signs of dehydration include: fatigue, anxiety, irritability, depression, cravings, cramps, headaches, and hunger. Furthermore, if you start a workout dehydrated, you could likely experience dizziness, lethargy, early muscle fatigue, and cramping.

If your body is operating in a deficit of just 2% of its water needs, it will cause fatigue! Operating in a 2-10% will cause digestive, cardiovascular, immune, and musculoskeletal problems. And, operating in a deficit of greater than 10% can cause death. While we can live for ~8 weeks without food, we can live only 2 days without water! Continued, prolonged dehydration will seriously hamper your efforts at maintaining total health, and will lead to serious issues such as heartburn, joint pain, back pain, migraines, constipation, fibromyalgia, and colitis. If you are experiencing any of the long term signs of dehydration, you need to hydrate adequately before pursuing exercise of any sort.

So, drink up my fellow athletes. Pre-hydrate, hydrate, and rehydrate, it is one of the easiest ways to ensure a successful athletic pursuit.


M3 Selected as Newest USA Triathlon High Performance Team

We are excited to announce that the Machine M3 Triathlon team has been designated as a High Performance Team by USA Triathlon.  M3 joins a handful of clubs nationwide with a primary goal of building a quality program serving teenage and developmental elite athletes. High Performance Teams play an integral role in the identification, recruitment, development, and age-appropriate competitive preparation of emerging Youth Elite, Junior Elite, and U23 athletes. This designation means we will be actively looking for aspiring talented athletes to follow the direction set by M3’s current roster. 

Congrats to all of our athletes and coaches for your hard work in making this happen!

Are You Eating Enough? - by Coach Tema


Figuring out how many calories you need to be consuming daily for optimal health and weight control can be tricky business. Many factors come into play including your level of physical activity, life stresses, sleep quality, history of chronic diseases, and your bio-individualistic genetic predispositions. While it's almost impossible to know exactly how many calories you should be consuming daily, there are ways to estimate to give you a good idea of what your calorie goals should be.

For the averagesedentaryperson, a formula to use to figure out your "basement" calorie target   (  thelowest amount of calories you should ever be eating) is to multiply your "ideal" body weight by 10. This calculation doesn't take into account frame size or muscle mass, so you'll need to be honest with yourself about what your healthy ideal weight is. I'll use myself as an example here (you're welcome ;)). I'm 5'7" and have an ideal body weight of 145lbs. I have a dense frame and carry a lot of muscle :) My basement calorie intake should be no less than 1450 calories on a sedentary day. So, on a day when I'm sitting at my desk, writing articles, researching, and thinking about food, and doing nothing else, in order to maintain my health, I need to consumeat least 1450 calories.

Because we are all exercising regularly, we needmuch more than the sedentary day, basement calorie number. We need to consume food not only to perform, but to maintain health and avoid injury and illness. To find an optimal calorie target for an active day, you need to take into account what activity you are doing, how many calories you're burning during that activity, and add that to your basement calorie need. This new number is youroptimal calorie target .

Different workouts will burn different amounts of calories. A strength training session can burn anywhere from 10-15 calories per minute (600-900/hr) depending on intensity , a 60 min run can burn anywhere from 600-800 calories, 400-600 calories for a 50 minute bike session, and 500-800 calories during 60 minutes of swimming. These are just some examples of activities we all engaging in on a regular basis.

The point is,  our caloric needs are several hundred calories more than the basement number.

So, take me for example. Assume I go for a 60 min run and burn 750 calories. I need at least 1450+750= 2200 calories that day to keep me fueled. Again, this is my optimal calorie target, assuming I'm sedentary the rest of the day .

Many of you are pushing your bodies at a very demanding pace. Find your optimal calorie target, use that as a place to START, and adjust up as needed. Determining your caloric needs can get somewhat complicated, but if you're not consuming enough calories your body is going to breakdown and injury or illness won't be far away.

Several signs that you're not getting enough calories are:

-You're holding onto excess weight despite a calorie-restricted diet - You're blood sugar is on a roller coaster

-You are experiencing mood swings

-You can't fall asleep or stay asleep

-You experience chronic constipation

-You're always cold

-You're losing hair by the handful

I encourage you to take a hard look at your intake and take steps towards consuming a calorically appropriate, protein-rich, nutrient dense diet.

Proteins - By Coach Tema

 Well, well, here we are addressing the final 30 percent of the 40/30/30 balanced diet, Proteins. Proteins are important to our health and vitality because they are the building blocks of our body and contribute enormously to its communication and management systems. In addition to using and and assembling around 50,000 different proteins to form our organs, nerves, muscles, and flesh, proteins also play the following crucial roles as:

●      Enzymes: These specialized protein molecules act as the managers and catalysts for all our biochemical processes. Think of enzymes as the spark plugs within our body that allow communication to happen across different bodily systems.

●      Antibodies: These protein structures help fight infection and destroy foreign invaders.

●      Hemoglobin- Red blood cells are specialized protein molecules that deliver oxygen around our body.

●      Hormones-These proteins regulate metabolism and almost every key function in the body. These proteins are all about communication within the body.

As athletes, it is especially important to keep our body running on high quality proteins. They are crucial to recovery, maintenance, and the integrity of a healthy body.

Just as all fats are a combination of different types of fat molecules, all proteins are a combination of different types of protein molecules. These molecules are called amino acids and there are 20 different kinds. Of the 20, 10 our body can synthesize (make) from within, but 10 are essential and we must consume from our foods.

In addition to forming proteins, like we needed another reason to love amino acids, these building blocks are key players in the production of :

-Neurotransmitters- Serotonin, Norepinephrine, GABA, acetylcholine, aspartate, and glutamate.

-Hormones- Many hormones depend on amino acids for their structure! (ie: sex hormones are made up of amino acids and fats. (Bacon wrapped steak anyone ? ;) )

-RNA & DNA Regulation- Amino acids are necessary for our genes to function properly. 80-90%of your genetic code is expressed in reaction to how you interact with your environment.

-Muscle Production- 95% of muscle mass (including the heart) ismade of amino acids.

As athletes using, working and building our muscles, our daily consumption of quality sourced, complete proteins is essential to a strong and healthy system.

Good sources include:

-Wild caught fish and seafood.

-Organic, grass-fed, pasture-raised ruminant animals (ie: beef, bison, lamb, elk)

-Organic, pasture-raised poultry and eggs (ie: chicken, turkey, duck)

-Organic, full-fat, grass-fed, or pasture-raised raw (if you can get it) milk products. (ie: cheese, cottage cheese, milk)

-Nuts, seeds, and Legumes (ie: pumpkin, sunflower, almond, walnut, macadamia, pistachio)

Here is a recipe I like to use to ensure my family gets a good quality protein on our busy mornings. This recipe is highly adaptable. Pop in peppers, zucchini, a different meat, or cheese to suit your palate.

Mini Frittatas:


●      8 large eggs

●      1/2 cup whole milk

●      1/2 teaspoon freshly ground black pepper

●      1/4 teaspoon salt

●      4 ounces thinly sliced ham, chopped (or other meat of your choice)

●      1/3 cup freshly grated Parmesan (or other cheese of your choice)

●      2 tablespoons chopped fresh Italian parsley leaves

●      Feel free to add any veggies that you like, or may compliment your meat/cheese choices. (We like bacon/spinach/feta, or cheddar/sausage/red pepper)


Preheat the oven to 375 degrees F.

Grease 2 mini muffin tins (each with 24 cups), or 1, 12 cup muffin tin. Whisk the eggs, milk, pepper, and salt in a large bowl to blend well. Stir in the ham, cheese, and parsley. Fill prepared muffin cups almost to the top with the egg mixture. Bake until the egg mixture puffs and is just set in the center, about 8 to 10 minutes. Using a rubber spatula, loosen the frittatas from the muffin cups and slide the frittatas onto a platter. 

Waiting for the Sun!

I know, as soon as I said my hope was to ride outside this weekend, we get walloped !  Back to January and back indoors.  Don't let the weather throw a wrench in your workouts.  After many months of base, consistency is key.  An unscheduled missed day might be a good recovery day, but several days impacts fitness.  Stay the course.  Text me if you need a workout shifting around or suggestions if the workout on the schedule is not feasible.  It will be sunny and warm very soon (its sunny and warm in Florida right now but.......) 

This will be us very soon ! 

-Coach Andrew