Recent Publications

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

About 3-Fitness

3-Fitness & Wellness provides triathlon training, personal training, and wellness coaching. Our services are available for individuals and groups, in-person and online. 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

This has been an amazing, life-changing experience for me, for which you are in no small part it's facilitator. From the bottom of my heart, thank you. -- Brenda K., Triathlon Training class participant

Why Guide?

guide bw Consider 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 Publications

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

Triathlon Training Plans

There are a lot of training plans on the web. What makes our plans different? Well, they is tailored to YOU. Plans will be based upon your age, current level of fitness, and the races you plan on doing this season. It will not be a "one size fits all" plan, or one for a 23-year old with 5% body fat who has 25 hours a week to train (unless that is you).

Using the concept of periodization, and A-B-C priority races, we will plan out your training and racing schedule. For each week you will see what workouts you need to do for strength training, swimming, biking, and running.

Optimal Performance Training

Ken Johnson is a Certified Personal Trainer with the National Academy of Sports Medicine.

Designed exclusively by NASM, Optimum Performance Training (OPT) is a systematic and integrated (total-body) training, reconditioning and rehabilitation program that can be used with any person. By incorporating six types of training-flexibility, cardiorespiratory, core, balance, power and strength-into every program, the OPT method improves all biomotor abilities and builds high levels of functional strength, neuromuscular efficiency and dynamic flexibility.

In other words, it's about more than just lifting weights....

Health & Wellness Coaching

While Health is the absence of illness, injury, or disease, Wellness is the pursuit and/or state of individually determined optimal health.

A wellness-oriented lifestyle encourages you to adopt habits and behaviors that promote better health and an improved quality of life. It also involves the recognition that you have physical, psychological, social, and spiritual needs, with each dimension being necessary for optimal levels of functioning.