Transformation with Triathlon

Posted Ella Villas Articles

Last night I attended a talk on transformation through travel. There is so much you can learn from traveling.. especially when things don’t go smoothly. You will learn about yourself in a hurry when you’re stuck in a place where you don’t speak the language and need to figure out transportation, food, and currency. In […]

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Did you get to the top?

Posted Ella Villas Articles

Do you swim and do triathlon for the exercise? For the sheer challenge? For the feeling of accomplishment? Or all of the above? Mountain climbers and hikers often need to get to the top of the mountain to feel the sense of accomplishment. Perhaps one hour of hiking would have the health benefit, and diminishing […]

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5, 4, 3, 2, GO!

Posted Ella Villas Articles

Want to know a way to eliminate the need for motivation to get things accomplished- or just to start out on something? Last year I read “The 5 Second Rule” by Mel Robbins. The idea is, most of us hesitate right when we’re about to do something courageous…then the excuses and justifications come into our […]

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Are you sure?

Posted Ella Villas Articles

Ever make assumptions and then you turn out to be wrong? In the past I have assumed things about people based on their appearance that turned out to be completely wrong. And I still assume things about myself that turn out to be wrong as well. For example, on Friday, I really wanted to do […]

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Why you are still slow?

Posted Ella Villas Articles

There’s a concept that Buddhism teaches called “impermanence”. Accepting that nothing is permanent can go a long way in getting past obstacles, and not being attached to outcomes. How many times have you had a less-than-good workout, or a sub-par swim, and it feels discouraging, to the point that it carries over into the next […]

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Thrive or get crushed.

Posted Ella Villas Articles

There’s a concept of “resistance” that can lie at the root of whatever may be holding you back. Everyone has resistance. It could be resistance to things you know are good for you. Things like eating healthier. Doing the work. Starting a meditation practice. The idea of anger, or sadness. What are you resisting in […]

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Rising above the clouds

Posted Ella Villas Articles

It’s a rainy, cloudy, gloomy day here in Southern California. And if you thought this message was going to just be about the weather, you’re wrong! There is a helpful metaphor with dark clouds. When you start getting wrapped up in a particular thought process, it’s easy to get caught in and endless cycle of […]

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Kick hard or kick back?

Posted Ella Villas Articles

Thanks for all the responses to our last 2 messages! Lots of positive support from the community and a couple of corrections I was made aware of; 1) The quote I attributed to Chrissy Wellington was actually uttered by the late, inspiring, Jon Blaise (Blazeman) 2) What I called “Kona Ironman” is actually “Ironman World […]

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YOU are NOT an Ironman!

Posted Ella Villas Articles

Yesterday, Coach Chris sent out a message about the famed Kona Ironman that’s coming up this October in Kona, Hawaii USA. This race is what kicked off the popularity of triathlons worldwide. (In case you were wondering, the race was “invented” in 1978 in Hawaii). And the NBC presentation of the Ironman was where I […]

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Befriending the chop

Posted Ella Villas Articles

Water comes in so many forms. It can be calm, warm, and inviting. And it can be rough, cold, and mean! Christopher from Wisconsin joined Tri Swim Success over 6 months ago and has had many successes this year. He recently emailed me a summary of his season, which turned out amazing, on many accounts, […]

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Perfection — friend or foe?

Posted Ella Villas Articles

We hear the word “perfect” all the time, every day. “It’s a perfect day!” “You did that job perfectly!” “They’re perfect for each other!” The word is thrown around a lot. And sometimes, it’s not meant to be taken literally. You could have the “perfect race”, but still have some areas where you could have […]

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Train hard or ???

Posted Ella Villas Articles

I woke up today and for the first time in a long time, there was a slight chill in the air! 56 degrees F to start the day here in Southern California. Although we are expecting warm weather again over the next week, seasons are changing, days are getting shorter, and things are shifting. What […]

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Breaking FREE from traps

Posted admin Articles

This morning I was listening to some motivational stuff I found on one of the podcasts I subscribe to. The show was on “the identity trap”, and it’s about how many of us fall into the trap of believing we have to be who people early in our lives (usually parents) expected us to be. […]

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Swimming From Asia To Europe with Kevin Koskella – TSC Podcast #136

Posted admin Podcasts

 Download this episode     In this episode of the TriSwimCoach podcast, Kevin was interviewed by Dominic Latella on his Swim Out Of The Box Podcast. They talked about Kevin’s latest event in Europe and the preparations he did prior to the race. Topics discussed in this episode: What marathon swimming is Why he decided to […]

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Hit the reset button?

Posted admin Articles

It’s a crystal-clear Monday morning here in Southern California. And today, let’s talk your upcoming week. This week, is YOUR week. This week… you will have absolute clarity on what you are doing with your training in the pool, and in the open water. This week… you will continue to practice drills. This week… you […]

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Resist the resistance

Posted admin Articles

Today, I finished up a meditation series with the Headspace app on the idea of Acceptance. Acceptance is such a great thing to keep in mind no matter what part of life you are trying to get better at. Accept the present moment for what it is, and the world is “yours”. I went to […]

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The 1% Rule

Posted admin Articles

You’ve probably heard of the 80/20 rule, or the “Pareto Principle”. 80% of effects come from 20% of causes. This can be applied to all parts of life. Using this principle, only 20% of people will accomplish their goals. But I’ve observed that it’s even more lopsided than this. Because: -Most people don’t follow through […]

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Using all the systems [FIRE!]

Posted admin Articles

Systems Part 1 We have a lot to think about in training for a triathlon. I break it down into four systems. Each system must be functioning (or “firing”), or everything falls apart. Here they are: 1. Mental state. Your mindset/psychology needs to be tended to on a regular basis. If you are going full […]

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When is cheating okay?

Posted admin Articles

What’s your choice of poison when it comes to swim practice? It’s a joke- I don’t think there is actually a “poison” when you’re practicing swimming (unless you’re downing too much of that chlorinated pool water!) At Tri Swim Coach, we’re known for being minimalists when it comes to equipment in swim training. It’s not […]

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Competitive at 50+

Posted admin Articles

The Tri Swim Coach community has been on fire recently…with inspiring performances and….email reports! Yesterday I received an email from a Tri Swim Success member that I wanted to share part of: “I wanted to drop an email to thank you for this entire year of videos and emails. My big race is Aug 27th […]

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A marathon not a sprint?

Posted admin Articles

Why is it that it seems most people sprint at the beginning of a race? Think about any race you’ve ever done, triathlon, 10k, marathon, whatever. The beginning is a mad rush to get out fast. It feels so competitive right at the start. In open water triathlon, this can involve physicality- kicking, punching, bumping […]

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Fast… & furious?

Posted Ella Villas Articles

Are you the competitive type? Do you want to beat your friends in races? Beat your fellow swimmers in the water, even in practice? Or are you mostly just competitive with yourself? One thing I’ve struggled with most of my life is being overly-competitive and overly-critical of myself. I believe competition IS healthy. But the […]

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Are you weak and fearful?

Posted Ella Villas Articles

I recently received a testimonial from another happy Tri Swim Success customer: “Super helpful. I am just a VERY concrete person 🙂 I am loving your drills and workouts. I feel so much stronger and more confident in the water. I had a tri coach for over a year and learned a lot, but I’ve […]

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Win it in 5 seconds

Posted Ella Villas Articles

Want to know a way to eliminate the need for motivation to get things accomplished? I just finished this book called The 5 Second Rule by Mel Robbins. The idea is, most of us hesitate right when we’re about to do something courageous…then the excuses and justifications come into our brains as to why we […]

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The power of Momentum

Posted Ella Villas Articles

No matter what goals you’re working towards, momentum is the key to accomplishment. Continuing your momentum means progress is a natural thing. Losing momentum means you have an uphill battle ahead. The analogy with swimming is, taking a few days off. Sometimes, it’s important to take time off. But if you are mid-season, even a […]

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The upside of stress?

Posted Ella Villas Articles

Do you have anxiety when it comes to racing? Or does even the thought of an open water triathlon start send your heart racing? Well… this could be a GOOD thing for your performances. Let me explain. I’m in the middle of this book by Kelly McGonigal called “The Upside of Stress: Why Stress Is […]

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Training alone vs. group training

Posted Ella Villas Articles

Many of our subscribers and customers train either solo or in small groups. Some swim in masters groups (18 and over coached workouts). And we get questions and observations around the different forms of training for triathlons regularly. Which is better? Training solo, training with a group, or taking on a masters swim class? Let’s […]

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How often should you sprint?

Posted Ella Villas Articles

On Wednesday this week, I did 4 all-out, 20 second sprints on the beach. That doesn’t sound like a lot, but even 4 sprints can do a lot to help with anaerobic (without oxygen) conditioning, fat burning, and overall health and fitness levels. Back in the paleolithic days, it is likely that all out sprinting […]

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slow=fast ?

Posted Ella Villas Articles

Even though we are really about having fun around here, we do have our set of “rules”. I put that in quotes because if you don’t follow all of them, there is no Tri Swim Police Force that will come and get you! I wanted to focus on Rule #7 today. That is “We Take […]

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The magic of 10%

Posted Ella Villas Articles

After a 6-day flu, I woke up this morning feeling 10% better than I did yesterday. Just 10%, but this is all it took to feel happier and more excited about everything! It reminded me of a great book I read last year called “10% Happier” by Dan Harris. It’s about just going for 10% […]

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[FF] Faster faster faster!

Posted Ella Villas Articles

It’s Fast Friday! What does that mean? Well it’s different for everyone. But we usually provide a workout that focuses on speed. Which I will (don’t dare skip to the end!) But first… some inner game reminders. The majority of people who come to Tri Swim Coach tell us their goal is to “get faster” […]

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Why what you eat matters

Posted Ella Villas Articles

When I was young, and training like crazy in swimming, I thought, who cares what I’m eating? I’m training so much that I “burn it all off” anyway. Double workouts plus dryland training, and long Saturday morning wokouts, pizza & donuts were often my fuel. In one instance, I had a coach that made us […]

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Smile when you Swim!

Posted Ella Villas Articles

So yesterday, I realized for the past 5-6 months, I have not been receiving email replies to this address. There was a miscommunication and… well it doesn’t matter, but I apologize to you if you have sent me a message and not heard back for a long time! I’m working through replying to all of […]

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Doing something that you’re afraid of with marathon swimmer Kim Chambers – TSC Podcast #135

Posted admin Podcasts

 Download this episode     In this episode of the TriSwimCoach, Kevin interviews Kim Chambers of kimswims.com. Kim completed many water swims and one recently featured on a Netflix documentary is an ocean swim from the Farallon Islands to San Francisco in Northern California In this inspirational interview, they talked about her life growing up, how […]

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Rethinking the Propulsive Phase In Freestyle With Dominic Latella (Also: Tri Swim Clinic in Boston June 22-23!) – TSC Podcast #134

Posted admin Podcasts

 Download this episode     In this episode of the TriSwimCoach Podcast, Coach Dominic Latella returns to the show once again. The two coaches discuss an upcoming clinic that Dominic is going to be running and also some really cutting edge information that you cannot miss. Enjoy today’s episode! Topics discussed in this episode: Announcement on […]

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110%!

Posted Ella Villas Articles

Have you heard people described this way? “Tom always gives it 110%!” It sounds great! What a compliment. This guy doesn’t just go all out, he goes ABOVE all out! More than the maximum effort. Maybe he’s sub-human! While people mean well, this “110%” depitcion of someone’s performance I believe is not only FALSE (literally […]

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What are you about?

Posted Ella Villas Articles

I was having coffee with a friend yesterday, and the subject of “purpose” came up. As in, what is your purpose? To me, “purpose” can be kind of a loaded word. But there are other ways of saying this. What are you most interested in? Why do you do what you do? Who are you? […]

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