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Coach Ken lifeguarding IM Wisconsin
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Welcome to 3-Fitness & Wellness

Our Vision: To guide individuals to accomplish what they thought impossible, in fitness, health, and performance.

3-Fitness & Wellness provides services in the areas of triathlon training, personal training, and wellness coaching.

Our Mission:

  • We will educate, motivate, and support our clients with a positive attitude and in collaborative atmosphere
  • We will serve as guide to help clients accomplish fitness goals they, and others, never thought they'd be able to
  • We will assist clients in improving their current level of health and fitness through individualized programs; we do not believe in the cookie cutter approach
  • We will help those who consider themselves “non-athletes” to successfully compete in triathlons and other endurance races, and help triathletes improve their skills, techniques, and race performance through evidenced-based methods.

Why Guide?

guide bwConsider the Mountain Guide. Mountain Guides do not climb mounts for people. Nothing is accomplished, really, if you hire me as your mountain guide and pay me to go to the summit while you watch me with binoculars from the lodge.

As your guide, I help you plan the climb. We access your readiness for the climb and what you have and need in equipment and resources. Together we determine what route to take. We plan how long the climb will take, and how to handle elements we cannot control.

When we do summit, it is your flag that is planted, not mine, for this was your journey. It was you and the mountain. Your coach was like a good solid rope - a support.
From Michael Arloswki, Wellness Coaching for Lasting Lifestyle Change

Recent Articles by Coach Ken

usat certcoach newThe Secrets to a Successful Race Simulation
USA Triathlon Multisport Zone, July 10, 2017
The 5 Biggest Transition Mistakes
USA Triathlon Multisport Zone, June 9, 2017
Your Guide to a Transition Walk-through
USA Triathlon Multisport Zone, May 9, 2017
The Vegan Triathlete
USA Triathlon Multisport Zone, August 8, 2016
How to Calculate Your Training Zones
USA Triathlon Multisport Zone, February 22, 2016
Excel Calculation Spreadsheet for HR Training Zones
Link at USA Triathlon Multisport Zone

The Care and Feeding of Your Tri Wetsuit

The Care and Feeding of Your Tri Wetsuit

Congratulations! You now have a triathlon wet suit. But it wasn't that inexpensive, and you need to take care of it. Here are some tips:

  • Take time putting on your suit. Use the pads of your fingers and palms; keep your fingernails way away!
  • You can get into and out of your wet suit easier by using a product like Suit Juice. Spray liberally on your legs and arms, and spray down the legs and arms of the wet suit.
  • NEVER use petroleum jelly, cooking spray (like Pam), or any type of grease, oil, or solvents on your wet suit. They will permanently damage the material.
  • Don't leave a damp wet suit crumpled in a bag or in the car trunk. It will mold and/or mildew.
  • Rinse your wet suit in cool, fresh water after each use. Make sure all the sand/salt/weeds are washed out of the zipper.
  • Hang your suit inside-out on a thick hanger to dry. No wire hangers!
  • NEVER put a wet suit in a washer or dryer.
  • Off-season, store in a cool, dry place, lying flat if at all possible. If necessary to fold the suit, fold once at the waist.
  • Don't expose your wet suit to heat or direct sunlight for any significant period of time.
  • NEVER use your suit for any activity other than swimming.
  • Small nicks and cuts on the outside of the suit (the neoprene) that don't go through the fabric on the inside can be repaired with wet suit cement. This is available at dive shops, surf shops, or triathlon stores that have wet suit repair supplies.
RT @TriathleteMag: Many triathlon coaches boast of certain certifications - but what do they mean? https://t.co/Vod4RAHktr
Nov 20replyretweet
How one of my "back of pack" Lake Andrea swimmers went from fear of swimming to Irongirl to Half Ironman: https://t.co/g6Zaci7aCB
Sep 09replyretweet