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EFC Power Log
EFC Power Log is your new internet fitness cafe! We post informative articles and encourage real world athletes to share their experiences with goal setting, training, nutrition, racing and achieving their fitness goals. If your workout is done for the day, kick up you feet, grab the beverage of choice and join Energy Coaching Athletes, Friends and Coaches as we share the latest fitness tips. EFC's Power Log is your source for personal, real life struggles and victories leading to true life and fitness improvements. Welcome to Energy Fitness Coaching Power Log!
EFC News and Announcements
EFC News, athlete and coach updates, upcoming training opportunities and more!
Saturday, December 31, 2011
Wishing you a Healthy and Happy New Year!
Make 2012 Great! 
Posted by Coach Kelly on 12/31/11 at 11:56 PM
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Saturday, December 24, 2011
We hope you are having a joyous Holiday Season!!!
Posted by Coach Kelly on 12/24/11 at 11:53 PM
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Tuesday, December 20, 2011
From our Family to Yours, we wish you a very Merry Christmas!!
"Glory to God in the Highest, and on earth peace, good will toward men."
Luke 2:14
Posted by Coach Kelly on 12/20/11 at 10:50 PM
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Monday, December 05, 2011
With winter approaching, it is becoming the time to move the bike to the trainer and focus on swim and run mechanics. Energy Fitness Coaching is offering a Run Clinic December 17th from 10:00a.m. to 1:00 pm.
This is the PERFECT opportunity for you to receive quality, specific feedback on your run form and learn how to get faster and prevent injury! The run clinic will be led by Coach Kelly and Coach Rob. For more information on why you should attend and EFC run clinic, what to expect and how much you can learn, please click here:
http://www.efcpowerlog.com/index.php/site/comments/running_clinics_are_improving_performance/
If you are looking to improve your running, get faster and prevent injury, email Coach Kelly to reserve your timeslot for only $99 (regular cost is $160).
kelly@energyfitnesscoaching.com
Still not sure if this is for you??? Well, are you easily injured when you increase your running volume or intensity? Are you sore after most of your runs? Do you know your running cadence? Do you know if you are a heel striker? Mid-foot striker? Forefoot striker? What do you do with your arms when you run? Are you as fast as you would like to be? Get faster, more efficient and reduce your chance of injury by learning the proper biomechanics of running. Receive a personal video of your running form before the clinic and after along with a detailed follow-up report so you can continue to improve. Attend our – Run Clinic with Video Analysis and find out!
Improve running biomechanics and increase speed for only $99 for EFC Athletes and Team Toledo Members (Regular Cost $160)
Posted by Coach Kelly on 12/05/11 at 07:59 PM
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Thursday, October 20, 2011
Every year we help our athletes set SMART Goals for each season. The truth is, with the right personalized plan and effective communication; athletes can have success at training, racing and life! Check out these EFC Athletes whom set their own personal Goals and Achieved them this 2011!! Way to go team!
Amanda Gergen’s Personal Goals this year…
Finish each race I compete
Obtain a fit body through training right and eating nutritiously
Cristie Nutter’s Personal Goals this year…
Qualify for the Boston Marathon
Qualify for the 70.3 World Championships in Las Vegas
Glenn Selig’s Personal Goals this year…
Complete My first Ironman Race!!
Enjoy the training
Increase my fitness
Improve all three disciplines
Jason Palmer’s Personal Goals this year…
Place top in age group in each event I compete
Jenn Finn’s Personal Goals this year…
Finish a long course duathlon – ½ Iron Duathlon
Qualify for duathlon worlds
Get into top 10 in age group in National standings
Jenny Cotton’s Personal Goals this year…
Stay fit, have fun, stay injury free
Be competitive in age group at the Sprint and Olympic races this year
Qualify for Boston
Joe Bojarski’s Personal Goals this year…
Reach my potential in respect to my abilities and age
Finish my First Ironman
Train Hard/Smart and get better but not willing to sacrifice family/work
PR at repeat events- Churchill’s 1/2 marathon and Maumee Bay Tri
Kristi Sigler’s Personal Goals this year…
Maximize Training Time- Quality vs Quantity - have a purpose for the workout
Feel good at the end of the race and be motivated to continue
PR at Ironman Lake Placid
Kyle Sawyer’s Personal Goals this year…
Break 5 hours at the 70.3 Distance
Qualify for 70.3 World Championships
Larry Jones’s Personal Goals this year…
PR at Ironman Wisconsin and Run the entire marathon
Avoid Injuries
Race Ironman about 10lbs lighter than last year. Lose the weight in Base Phase and teach the body to burn more fat for fuel
Nancy Burton’s Personal Goals this year…
Cycling performance - ride faster and overcome fear of going downhill after prior crash
Running - improve running time and endurance
Zech Hites’s Personal Goals this year…
Win Age Group at Sylvania Triathlon
Buzz Winchester’s Personal Goals this year…
Race and early season Ironman Successfully
Andy Pruitt’s Personal Goals this year…
Stay fit and healthy as a busy surgeon and father of two
We Are So Proud of You! Thanks for all you do!
-Coach Kel and Coach Rob
Posted by Coach Kelly on 10/20/11 at 06:56 AM
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Friday, July 15, 2011
EFC Athlete Cristie Nutter is Aquaphor’s Athlete of the month- click here and read on!
Featured Athlete
Name: Cristie Nutter
Location: Chicago, IL
About Cristie: This is Cristie’s second year on Team Aquaphor. Cristie is a mother of two children, a wife, a full time employee and an athlete. There is a special balance required to focus her attention on each of these aspects of her life. She strives to influence her children, her husband, her friends, family and her co-workers to lead healthier lives. She coached her daughter and 10 other neighborhood kids through their first Triathlon in 2009 and influenced many others to try their first 5K. In 2006, Cristie was diagnosed with Malignant Melanoma. She participates in fundraisers to help raise awareness for the cause, most recently competing at Eagleman 70.3 and raising nearly $1500. She loves helping others and most recently volunteered at an event raising money for the victims of the Joplin, MO tornado. Cristie, your story inspires us all. Thank you for sharing and being a part of Team Aquaphor!
Thanks Cristie! You are Awesome!!!
-Coach Kel
Posted by Coach Kelly on 07/15/11 at 02:12 PM
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Wednesday, June 01, 2011
EFC Athletes are off to a great start to this 2011 Season with an exciting summer of racing and training ahead! From Boston Marathon Qualifiers to Duathlon World Champsionship Qualifiers to beginner runners and triathletes, EFC Athletes are training smart and having fun! Check out our various athlete and coaches blog sections and please feel free to ask us questions and post comments. Have a great month of June and see ya at the races!
-Coach Kel
Posted by Coach Kelly on 06/01/11 at 11:49 AM
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Tuesday, April 05, 2011
Hey Moms!
Are you interested in getting your body back? Interested in getting out of the house? Looking to get your confidence back by setting a goal and accomplishing it? Do you want to get rid of those videos you have been stuck doing since you had your baby? Well, there is a brand new “class” in town that will give you a step by step guide on how to gain strength and endurance to achieve results in an upcoming 5k or 10k running race! You’ll get out of the house and get your body back along the way! 
Join Energy Fitness Mom-Durance! EFC’s Mom-Durance in downtown Chicago is a 9 week training program just for Moms!
Each 9 week training program includes:
• A personalized training plan for each day of the week
• 1 Coached workout per week
• Ability to workout with your baby
• A Periodized training plan that gradually builds running volume, improves running form, teaches proper dynamic warm ups and cool downs, addresses specific static stretches, incorporates core and functional strength training and covers basic training and racing nutrition
5k Mom-Durance
Train for the New Balance 5k Sunday, July 17th
• 9 week program begins Monday, May 16th
• Coached workouts are Mondays from 10:30-11:30AM on the Lakefront at Diversey and Sheridan
• Led by Coach Melissa Stone and assisted by Coach Amy Cahill
• Only $157 for 9 weeks (That’s only $17/week!)
10k Mom-Durance
Train for the Champion’s Run 10k Saturday, Aug 6th
• 9 week program begins Friday, June 10th
• Coached workouts are Fridays from 10:30-11:30AM on the Lakefront at Montrose Harbor and Lake Shore Dr.
• Led by Coach Melissa Stone and assisted by Coach- Meg Tolentino
• Only $180 for 9 weeks (That’s only $20/week!)
Why should YOU join?
• Hassle free workouts- You set a goal and we provide the tools, training, and motivation to ensure You accomplish it! You will run with us in a fun, friendly environment once a week. We also provide you with a plan for each day of the week. We take the guess work out of your training and give you the workouts you need to achieve your goals!
• Convenience- With the ability to bring your baby along in the jogging stroller and coached workouts at mid-morning times, this program is well-suited for busy moms!
• Cost effective –You get personalized attention at a fraction of the cost of personal training and because your little one will be cruising along with you in the stroller, you don’t have to pay for a babysitter!
• Build Confidence as an Athlete- We’ll help you set realistic goals while building on your physical strengths and improving your weaknesses. Every week you will grow stronger as a runner and athlete!
• Be a part of a Mom Running Community- Your kids will love the sunshine, new faces, and activities. You’ll love meeting new friends with similar interests, goals and responsibilities and you’ll make play date connections too!
• This is not your average Stroller stride class- EFC’s Mom-Durance is coached by both a 6 time marathoner and a new mom! You will get fit while becoming a more efficient runner.
• And as always, Energy Fitness Mom-Durance Classes provide a fun, motivating and energizing atmosphere!
Please Contact us here
email: CoachMelissa@energyfitnesscoaching.com
or call 617-697-7903 to find out more information and register for the race program that works for you!
Posted by Coach Kelly on 04/05/11 at 08:20 PM
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Sunday, March 20, 2011
EFC Athletes are setting PRs already this early in the season! Our athletes and coaches are having fun while training smart! It’s all about quality training and balance. EFC Athletes know how to share the fun with family and friends while reaching their goals!
Posted by Coach Kelly on 03/20/11 at 12:17 PM
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Tuesday, February 22, 2011
EFC 3 Part Cycling Series- Cycling Skills and Training
Learn to ride with a purpose while improving technique, bike handling and confidence.
(Indoor or outdoor depending on weather)
1.5 hours - On Wednesday evenings at 6p.m. at EFC Training Center in Monclova, OH- 6pm-7:30pm
o Cycling Technique and gear selection – April 27th
o Cycling Skills and momentum riding – May 25th
o Race pace prep – June 15th
Cost
$ 20 per session / $ 50 for all 3
Do you want to become a better rider, gain confidence and improve your bike skills? Then this series is for you! Spots are limited, so sign up today! Email Coach Kelly
kelly@energyfitnesscoaching.com
Posted by Coach Kelly on 02/22/11 at 02:05 PM
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EFC 3 Part Run Training Series
Base, Build and Peak Phases of Training – Learn to Train with a Purpose!
Be educated and Coached on the right workouts for each phase of training
1.5 hours – On Saturdays at 10:00a.m. at Cross Creek Woods on the Wabash Cannonball Trial
o Base Phase- Build your Aerobic Engine – March 19th
o Build Phase- Build Strength – April 2nd
o Peak Phase- Increase Speed – April 9th
Cost
$ 20 per session / $ 50 for all 3
If you are looking to train smart and improve the quality of your run training, then this series is for you! Sign up today by emailing Coach Kelly
kelly@energyfitnesscoaching.com
Posted by Coach Kelly on 02/22/11 at 02:00 PM
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EFC 3 Part Running Biomechanics Series
Form and Fitness Running Clinics with Video Review
(each session includes warm up, run, video, video review, discussion, cool down and stretch)
1.5 hours - On Tuesday evenings for 3 weeks at 6p.m. at the EFC Training Center in Monclova,OH - 6pm – 7:30pm
o Cadence and Forward Lean –Tuesday, March 15th
o Foot Strike and Body Position –Tuesday, March 22nd
o Arm Swing and Power Losses –Tuesday, March 29th
Cost:
$ 50 per session / $ 130 for all 3
If you want to reduce injuries, get faster and run longer, this run video analysis series is for you! Space is limited, so sign up today! Email Coach Kelly to secure your spot!
kelly@energyfitnesscoaching.com
Posted by Coach Kelly on 02/22/11 at 12:15 PM
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EFC 3 Part Swim Series – Swim Technique and Efficiency Clinics
Optional above and under water swim video analysis*
1.5 hours – On Sundays – St. James Club – Toledo, OH - 3:30pm – 5pm
o Balance and Relaxation – Sunday, March 13th
o Core Propulsion and Entry – Sunday, March 27th
o Catch to Pull – Sunday, April 10th
Cost:
$ 25 per session / $ 65 for all 3 without video
$ 50 per session / $ 130 for all 3 with video
If you are looking to become more comfortable in the water, improve your triathlon swim and refine your swim technique, this series is for you! Space is limited so sign up by emailing Coach Kel to secure your spot!
kelly@energyfitnesscoaching.com
Posted by Coach Kelly on 02/22/11 at 12:02 PM
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Wednesday, February 02, 2011
Thank you to all who stopped by our booth at the Team Toledo Triathlon Club Expo on Saturday, January 22, 2011! It was so wonderful to see old friends and new smiling faces!
The lucky Raffle Winners are:
Destrey Roeber
Belinda Bonnut-Buda
Melissa Wehrman
Please email to select your Coach Kelly DVD!
kelly@energyfitnesscoaching.com
Be safe out there in all this snow!
-Coach Kel and Coach Rob
Posted by Coach Kelly on 02/02/11 at 01:50 PM
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Tuesday, February 01, 2011
Bob is Back! Get Fit and Get Fast!
Sign up now for Bike Fits with Bob Duncan, Friday, February 11, 2011.
In the ideal world, every bike fitter would be completely unbiased and objective in matching each athlete to the specific bicycle that personally fits them the best - regardless of manufacturer, model, and size. In the real world however, bike shops carry specific manufacturers and are compelled to move limited inventory from their supplies. Hence, most bicycles are rigged to fit the athlete in the multisport and cycling arena.
Now, ask yourself…Can you ride for hours and hours and not only run strong off the bike, but feel good? Is your neck and/or shoulders sore after a longer ride? Do you dread long hours in the saddle because it just doesn’t feel good? Are you maximizing your power with each pedal stroke? Or do you not have a tri or road bike and are looking to purchase one?
If you have questions, we have answers! Fortunately, we are not a bike shop and are not in business to sell you spare parts or a new bike. However, as a professional biking fitting service, our job is to ensure you are getting an unbiased bike fit without any other agenda or prejudice whatsoever. We will work with you to find your ideal position and utilize the VERITAS software to set you up correctly. You’ll not only learn how to optimize your current position, but you will also receive a printout of what parts you may require for your current bike or what bikes might be best.
You spend thousands of dollars on bikes, shoes, gear, nutrition, race entry fees, travel, and more…Spend your money wisely and optimize your position on the bike!
Schedule your Professional and Personalized Bike Fit ASAP! Spots are limited so email Coach Kel for your time slot!
Kelly@energyfitnesscoaching.com
Appointments will be made at 1.5 hour time slots on Friday, February 11th starting at 12noon. Cost is Only $200 for Team Toledo Members and Energy Fitness Coaching Athletes (Regular Cost $350)
Let VERITAS Fit Systems and Energy Fitness Coaching make your experience smooth and cost effective so you end up with the right bike and the right fit for seasons to come!
Before your fit, be sure to Click Here and read What to expect and What you need to know: Check lists and expectations of the bike fit.
Posted by Coach Kelly on 02/01/11 at 01:39 PM
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