How To Beat Negative Self-talk
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The idea of self-compassion tends to evoke a range of responses from athletes, but it rarely comes up in conversations about getting results. After all,
Blog
Be Intentional – What’s Your Why?
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by Phillip Tucker, MA, LPC-MHSP If you missed last month’s blog about what it means to be Mental Health-Focused, go back and check it out.
Can Running Be Your Therapy?
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by Phillip Tucker, MA, LPC-MHSP It depends… Last month we introduced the concept of making your mindset an asset. This month we will continue that
How to Make Your Mindset an Asset
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by Phil Tucker, MA, LPC-MHSP Mindset is the foundation of success. Through our mindset, we can learn to see the world in a more positive
Can 2 Minutes of Exercise Really Improve My Health?
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The start of a new year is a time of reflection on the previous year, a time of anticipation of the year ahead and choices
Clipping in on the Bike Isn’t an Automatic Recipe for Falling!
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HOW TO SWITCH TO BIKE SHOES CONFIDENTLY WITHOUT FEAR OF FALLING! Spring is coming and that means more people outside on bikes! I got out
Running Form Matters – What to do if you’re an injury-prone runner
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As running race season picks up (hello spring marathons!) and training for triathlon season is ramping up, I’m seeing more and more posts by athletes
Why Runners Get Hurt So Often – Part 2
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In the last blog post, I talked about how not following smart training principles and progressions can lead to injury. The other most common issue
Why “you’ll eventually get hurt if you run enough” is bogus and unnecessary!
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❌ “Getting an injury is just a part of running.” ❌ “Run enough miles and you’re likely to get hurt.” These 2 concepts I hear
Feet are the Foundation of a Bike Fit
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🦶Feet are the foundation!! 👣 🚲 They’re also 40% of your contact points on the bike. A quality bike fit includes a thorough assessment of
Bike Fit for Pain-Free Indoor Training
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❄️Winter weather brought you inside for your bike training? ❄️ Aside from being stuck inside are you not enjoying your rides as much because you’re
Wahoo Kickr Bike for Bike Sizing & Bike Fitting
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So excited for all the possibilities the Wahoo Kickr Bike brings for bike fitting and pre-purchase bike sizing! Don’t guess what size you need for
Benefits of Upper Body Strength Training for Runners
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Why should you work on upper body strength as a runner? This may seem like a very basic answer, but it’s true: because runners use
Are You Balanced?
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Can you move equally between sides? Is one side stronger or weaker? (Saying one side can mean differences between the right or left sides of
The Importance of Race-Specific Training
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For runners, the shift to cooler fall temps away from the summer heat and humidity is a glorious thing! So why on earth did I
Helmets Save Lives!
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🆘 To all my friends who ride a bike, any bike, anywhere, any time…please ALWAYS wear your helmet! It doesn’t matter how long you’ve ridden,
Have a Backup Plan!
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🚲 The other day I went out for a what was supposed to be a long-ish ride followed by a short run. The ride was
Covid-19 & Training
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🦠 PSA! 🦠 EVERYONE: If you have had Covid-19 at any point, PLEASE include it in your medical history for ALL of your medical providers!
Practice What You Preach!
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🧠 In the last several years, our society has been trying to increase the importance of focusing on good mental health, which is great! But
Know the Purpose of Your Workout and Stick to It!
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When you’re training, each workout should have a purpose. It may be a: ✅ Easy workout ✅ Long workout ✅ Speed intervals ✅ Tempo workout
Garmin Metrics Part 3: Sleep Tracking
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Did you know that you spend about 26 years of your lifetime, or 1352 weeks (that is, 229,574 hours!) asleep? If the average life-expectancy in
Garmin Metrics Part 2 – Training Load & Status
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This week’s Training Tip Tuesday covers two common (and confusing!) Garmin metrics: training load and training status. We have all been there: killing our workouts
Garmin Metrics – Vo2 Max Estimate
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VO2Max Estimate VO2max is the maximum rate at which your systems can deliver oxygen to the working muscles, and it is often the primary measure
We’re Reopening May 1st!
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Quest Health & Performance will be reopening for in-person services on May 1st! We can’t wait to see you again! We’re ready to help endurance
Save Your Brain With A Properly Fitting Bike Helmet
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With all of the stress of being stuck at home, LOTS of people of all ages are turning to bike riding lately to get out
What’s Telehealth and How Do I Do It?
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❓”How do I do this telehealth thing? What’s involved?“ ?Telehealth, virtual medical visits, online physical therapy, teledoc, telemedicine, e-visits…thanks to our current situation, you may
10 Things You Can Do During This Unexpected Offseason to be Ready to Hit the Races at Your Best!
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As of Thursday, March 19, 2020 in the United States, outside has not been cancelled due to COVID-19! You and your family can still enjoy
Inspect Your Inserts
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#TrainingTipTuesday Hey Runner or Triathlete – do you wear inserts in your shoes such as SuperFeet? How often do you take them out of your
Training and the Flu – What to do?
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There’s a whole lot of talk about Coronavirus (COVID-19) right now, which is serious stuff, but the flu is a current issue in the US
The Greatest Coaches Usually Aren’t the Best Athletes
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“You’ll need to do an Ironman to coach them” Why this is a bunch of BS and I’m going to ignore it! As
Why I Felt Like A Fraud As A Duathlete!
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When I started in the multisport world of swim, bike and run in 2016, the swim was by far my weakest sport. I managed to
How Do I Sit On My Tri Saddle Without Excruciating Pain?
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HELP!! MY “LADY BITS” ARE SCREAMING & I HATE MY TRI-BIKE SADDLE! After reading a Facebook post on a women’s triathlon group about trying to
Hot As Hades? How To Stay Cool Training In The Heat!
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☀️ It’s summertime! The heat and humidity have been in full force lately! ?Everyone always talks about drinking more to stay hydrated when it’s
Train Hard, Recover Harder!
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Take a clue from Max, Quest’s Chief Attention Hound, here! What’s the number one most crucial thing you can do to help recover after a
Chattahoochee Challenge Race Report 2019
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Chattahoochee Challenge Race Report: Learn something from every training session and race that you do. Lesson from Saturday’s race: learn to accept the things you
Keep Blisters from Ruining Your Race!
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It’s race season! Here in the Knoxville, Tennessee area we’ve got two big races coming up this month. First is The Pistol Ultra Run this
GI Distress — The Not So Sexy Part of Long Distance Racing & Training (Part 3)
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How to Limit Nausea, Vomiting and Diarrhea Mid-Race – Race Day Strategies The past 2 days and posts we’ve covered causes of GI distress and
GI Distress — The Not So Sexy Part of Long Distance Racing & Training (Part 2)
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How to Limit Nausea, Vomiting and Diarrhea Mid-Race – Pre-Race Strategies Yesterday we talked about all the many causes of GI distress. Today, we discuss
GI Distress — The Not So Sexy Part of Long Distance Racing & Training (Part 1)
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HOW TO LIMIT NAUSEA, VOMITING AND DIARRHEA MID-RACE Endurance athletes that do long distance running (marathons and ultra marathons) or long course duathlon or triathlon
Why Walking In Autumn Can Make You Feel Healthier & Happier
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It FINALLY cooled off this week! So, let’s talk about Autumn and the number one thing that most people stop doing when this time of
Purple Out Day Contest
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Purple Out Day Contest Donate Now!! 100% of your donation will go TO ALZHEIMER’S TENNESSEE Purple Out Day Contest Rules: Contest Participation: Two Options –
Back to School Back Pain
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In East Tennessee, most schools have started back at this point, including colleges now. For all ages, this means backpacks to haul supplies and books,
Prevent Pain! Stay Strong!
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You know exercise is important to your health. It helps you feel better physically, gives you energy, and helps you deal with the stress of
Why do my feet hurt on my bike? What can I do about it?
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Riding your bike shouldn’t hurt! Comfortable cyclists are happy cyclists and faster cyclists! As a cyclist or triathlete, do you ever get “hot spots” on
Avoid the Pain of Travel
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Summertime brings thoughts of trips to visit friends, extended family, the beach, the mountains, or anywhere else that is your “happy place!” However, the joys
Age Like a Fine Wine
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Age like a fine wine instead of a grape turning into a raisin! Birthdays give cause for reflection. This first picture is me when I