In this episode of Ask the Coach, I sit down with Ashley to break down some of the most common — and often misunderstood — questions I see around nutrition, performance, and long-term health. We dive into fueling strategies, how your body actually produces and uses energy, and why macronutrients matter more than most people realize. I also talk about the role of blood work and why understanding your individual needs is critical. While there are solid scientific guidelines to follow, I believe optimizing performance ultimately requires paying attention to your own data, your own body, and your own experience.

If you have a question head over to Outlierathlete on IG or Ashleyrosesgoes and submit a question via DM.

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In this episode of Performance Bites, I break down running from a performance lens—focusing on biomechanics, stride length, cadence, and force production. I explain why these factors matter not just for sprinters, but for endurance athletes as well, including marathon and ultra runners. Running efficiency isn’t about forcing form; it’s about understanding how stride length, frequency, and strength interact to create better movement with less cost.

I also cover why strength training, true plyometrics, and proper warm-ups are essential for improving running performance and reducing injury risk. Small, intelligent adjustments—especially in cadence and stride mechanics—can lead to meaningful gains in efficiency over time.

Running is a foundational athletic skill that carries over to nearly every sport. Whether you love running or avoid it, improving how you run can elevate overall fitness and performance. This episode is packed with practical drills, training principles, and biomechanical insights for athletes at any level looking to run better, move better, and perform longer.

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In this episode, I sit down with Abbi Hamlin and Ashley Faure to break down our experience with competing in HYROX, a fitness race that blends endurance running with high-output strength work. We talk through their athletic backgrounds, what pulled them into the HYROX space, and how the structure of the event challenges both physical capacity and mental resilience.

We dive into what it really means to be a "hybrid athlete", the balance between strength and endurance, and how we all trained to meet the demands of the race. Abbi and Ashley reflect on the obstacles they faced on race day, lessons learned from competition, and how HYROX has shifted the way they think about performance, body image, and long-term athletic development.

We also get into nutrition and fueling strategies—what actually works for endurance-based strength events, how they approach pre-race fueling, and where supplements fit (or don’t fit) into the bigger picture. Throughout the conversation, we emphasize quality nutrition, accessibility, and why HYROX can be an entry point for athletes of all levels, not just elite competitors.

This episode is an honest look at the realities of hybrid competition, sustainable training, and pushing performance without losing perspective.

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In this episode, I dive into my journey training for the Hyrox fitness competition—what went right, what surprised me, and what I wish I knew earlier. I talk about how structured training completely shifted my performance, why finally learning how to run properly changed everything, and how much of a difference proper footwear actually makes. I also get into the value of training with others, the role nutrition (especially carbs) plays in pushing through intense sessions, and how accountability has shaped not only my progress but also how I coach athletes.

If you’re into running, performance training, or improving your overall fitness, this episode breaks down the real lessons I picked up along the way. And if you're prepping for Hyrox yourself, I share what’s made the biggest impact for me—from fueling to form to mindset.

In this episode, I sit down with Dr. Rj Rivera, a chiropractic physician, to dive into his journey as both a chiropractor and coach. We talk about the importance of building professional networks, creating referral systems, and why collaboration across healthcare disciplines matters.

Dr. Rivera shares how understanding patient stories and lifestyle factors can completely change the way we approach care. We also touch on the importance of self-care for healthcare professionals, the role of community engagement, and how authenticity plays into both marketing and patient relationships.

One of the highlights of our conversation is Dr. Rivera’s introduction to Dynamic Neuromuscular Stabilization (DNS). He breaks down the principles of intra-abdominal pressure and joint centration, and explains how these foundational tools shape his approach to restoring function and improving movement.

Apex Spine and Performance

Outlier Athlete Development

In this episode of Performance Bites, I break down the biggest reasons people fall short of their training and fitness goals and how to overcome them. I talk about why having a structured training plan matters more than just “working out,” the importance of consistency, and how the SAID principle (Specific Adaptations to Imposed Demands) drives real progress. I also dive into the balance between general and specific physical preparation, the role of recovery, and why patience and long-term commitment are key for lasting results.

Key Takeaways:

• A structured plan and clear goals make all the difference.

• Inconsistency is one of the biggest progress-killers.

• Small, consistent efforts compound into big results.

• The SAID principle shows that specific training creates specific outcomes.

• Having a “map” for training keeps me focused and accountable.

• Recovery is essential for growth and adaptation.

• General preparation builds the base for specific training.

• Real results take patience, consistency, and time.

When it comes to hydration, the quality of your electrolytes matters just as much as the quantity. Most people focus on how much sodium, potassium, and magnesium a product has—but overlook the form those minerals come in. The truth is, not all forms are equally absorbed or tolerated by the body.

In this breakdown, I examined the most common types of electrolytes used in today’s top hydration products and ranked them based on bioavailability, effectiveness, and gut tolerance. Sodium chloride and sodium citrate lead the way for quick absorption. Potassium citrate and magnesium di-malate offer high bioavailability without the digestive issues found in cheaper forms like magnesium oxide or potassium gluconate.

NXT Hydration ranks near the top with 800 mg of sodium from pink Himalayan salt, 300 mg of potassium from potassium chloride, and 60 mg of magnesium di-malate—all highly absorbable and effective forms.

In this breakdown, I cover the most common sports injuries I see in athletes—muscle strains, tendon injuries, ligament sprains, and bone fractures. I explain what happens at the physiological level during these injuries, the anatomy involved, and how the body heals over time. I also dive into the different grades of severity for each type of injury and why understanding these distinctions is critical for proper recovery.

Throughout, I emphasize how strength training, controlled loading, and progressive rehab not only reduce the risk of these injuries but also play a key role in supporting the healing process and preventing long-term issues like instability or re-injury.

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In this episode I dive deep into one of the most important but often overlooked principles in strength and performance training: the SAID principle, or Specific Adaptation to Imposed Demands. This concept is simple but powerful—your body adapts specifically to the type of training stress you place on it. Want to get faster? You have to train fast. Want to build strength? You need to apply heavy, focused loads. It’s not just about working hard, it’s about working with purpose.

I explain how the SAID principle shapes athletic development, why specificity is the foundation of effective programming, and how different training modalities trigger very different adaptations. We also cover the importance of progressive overload, periodization, and staying consistent over time. I talk about why endurance training doesn’t automatically make you more athletic, why cross-training often gets misused, and how random training creates random results.

This one is all about cutting through the noise and helping you or your athletes train smarter, not just harder. If you’re chasing real performance gains, this is the episode you need.