Shows
Feisty Fox FireGet Faster on Your Next 70.3 & Cross the Finish Line of Your First Full IronmanIn this episode, we talked with Cedric from California.
We shared strategies, insights and story about how Cedric was able to break out of a plateau, finish his 3rd 70.3 with a huge PR and finish his 1st Full Ironman while staying injury-free.
- Make Finishing 70.3 or Ironman a Life-Changing Goal – Take back your health, break past your limits, and see what you're truly capable of.
- Cut up to an Hour Off Your Next 70.3 Time – Master proven training techniques that deliver results without burnout.
- Break Free from Plateaus – Use smart, time-saving strategies to make faster progress tow...2025-05-231h 08
Feisty Fox FireWant to PR After 50? Stop Guessing & Start Training SmarterWant to PR After 50? Stop Guessing & Start Training Smarter
In this episode, we break down the exact Smart Training Method that's helping athletes in their 50s, 60s, and even 70s get faster, train smarter, and stay injury-free.
Are You Stuck Wondering If Your Best Days Are Behind You?
- Have you been training for years, putting in the miles, but still not getting faster?
- Are you realizing that what worked in your 30s and 40s isn’t working anymore now that you’re in your 50s?
- Do you...2025-04-0455 min
Feisty Fox FireFinish Your 1st Full Ironman
In this episode, we talk with Sheila. We share strategies, insights, and the story of Sheila finishing her 1st Full Ironman in her late 50s.
Transforming Running: Going from hating running to learning how to run correctly so you love it.
Good Habits: Building empowering habits for training and life.
Mechanics: Uncover the small yet critical mechanical tweaks that can make a massive difference in your results and injury prevention.
Iron Mindset: Forge mental fitness to tackle stress, avoid drama, and achieve newfound confidence levels.
Tackling Physical C...2025-03-111h 03
Feisty Fox FireHow to Make Full Ironman Training Work for Busy Business Owners & ParentsIn this episode, we talked with Justin from Michigan, dad of 4 kids, husband, family man & business owner.
We shared strategies, insights and story about how he was able to finish his 1st Ironman in under 13 hours while staying injury-free.
- How to get started & stay committed to training for full Ironman when you feel overwhelmed and find yourself making excuses
- How to ensure that you won’t re-injure yourself as you build the volume for Ironman training despite a history of knee injury (Torn ACT/MCL and no meniscus in lef...2025-02-261h 00
515 : The Ultra PodcastS7E1 -- Ohana Guest : Billy RickardsSend us a textBilly RIckards is a veteran 515 racer that helps others to get to the finish line as an amazing crew person. He lives Aloha, Ohana, Kokua within the Ultra Fam. As a person who has chosen to call Hawaii home; it only makes sense that he has a strong connection to the island values.Do you like dolphins? Then you have even one more reason to tune in to this episode.Resources mentioned in this episode:Dolphin QuestLavamanHonu 70.3Ironman World ChampionshipsUltraman World ChampionshipsUnstoppable: The Smart Tra...2025-02-211h 02
Feisty Fox FireFinishing Sub 5:40 hrs on a Half Ironman in Late 50s
In this episode, we talk with Tim from Arkansas, a dad of two daughters and husband.
We share strategies, insights, and the story of how Tim was able to finish his 70.3 in under 5:40 hours with a 52-minute PR while staying injury-free.
- What to do to get out of plateau, improve power, efficiency and shave off 52 minutes from your Half Ironman finish time.
- What to do about your open water swim worries and how to prepare for your 1st Ocean swim if you don't have access to ocean.
- Discover the strategies to a...2024-12-221h 04
Feisty Fox FireNever give up on your dreams! Transforming injuries, bad experiences & disappointments into a strong comeback & unbeatable confidence.In this episode, Coach Shangrila and Vineta talk with Odette, who shares her training strategies and stories of how she transformed injuries, bad experiences, and disappointments into a strong comeback and unbeatable confidence.
🤔 How to keep a genuine belief in your ability to achieve epic goals: Learn how to maintain positive self-talk even when faced with multiple back-to-back challenges.
🤔 Staying on track with training: Tips for managing a 14+ hour work schedule while staying committed to your fitness journey.
🤔 Listening to your body: How to prevent re-injury, address body weaknesses (like knee arth...2024-11-171h 00
Baseball ShangriLAEmployee of the MonthAngels infielder Anthony Rendon media quotes, Finding the right clubhouse fit, Is the Shohei Ohtani coverage newsworthy?, Unsigned Free Agents.
Special thanks to AJ Padilla (IG: @saterfoo) for our new theme song.
2024-02-2141 min
Feisty Fox FireHow I overcame ”Sinking Legs” in swimmingIn this episode, Coach Shangrila talks to Ngina, Norman & Deanna, where they share their training strategies and stories of how they went from having “sinking legs”, depending on lava/roka pants or pull buoy to swimming confidently without buoyancy aids
- How to let go and not be dependent on a pull buoy or buoyant pants like Lava or Roka pants.
- What to do to go from having "sinking legs" for 6 years to now challenging yourself to crush new epic swim milestones.
- Overcoming anxiety, panic or over fatigue when swimming without a buo...2023-01-2545 min
Feisty Fox FireHow to Make Ironman Training Work for Business Owners & Parents | Motivational Triathlete StoriesIn this episode, Coach Shangrila talks with Reggie, our athlete from Illinois, dad of 3 kids, husband, family man & business owner who shares his strategies, insights and story about how he was able to finish his 1st Ironman in under 14 hours while staying injury-free.
🤔 What to do when multiple businesses and work travel requires a lot of your time but you still want to train for an Ironman
🤔 How to make Indoor training work (Peloton, treadmill, only pool/no open water access)
🤔 How to have a strong Ironman run even if it is the har...2023-01-101h 08
Feisty Fox FireA New 5-step Strategy to Finishing Your Next Longest Run | Motivational Triathlete StoriesIn this episode, Coach Shangrila talks with Shirita, our 54 year old athlete from Michigan, who is a busy nurse, shares her strategies, insights and story how she was was able to not only run her longest distance but also win & race back-to-back races with only 7 weeks training while staying injury-free.
- How to train for long distances while minimizing the number of running hours in training
- What to do to make sure you are remaining injury free. What to do about knee pain.
- How to dial in your nutrition o...2023-01-031h 05
Feisty Fox Fire3-Year Journey As A Busy Dad To Become An IRONMAN World Championship FinisherIn this episode, Coach Shangrila talks with Erik from Arizona who shares his insights and strategies about training, qualifying for and racing Ironman Kona.
Time management - how to structure time as a dad of 4 kids so training and family responsibilities are on track
Mindset - how to believe and keep on target even when challenges appear
Injury prevention - what can be done proactively to decrease the chances of getting hurt in the process
Strategy - how to make sure you are focusing on the right things and working smarter not harder
Balance - how to have a bal...2022-12-271h 19
Feisty Fox FireFrom 70.3 to First IRONMAN in 10 WEEKS | Motivational Triathlete StoriesIn this episode, Coach Shangrila talks with Nory who shares her strategies, insights and story about how to meet the IRONMAN cutoff time w/ 10 weeks of training while staying injury free, despite of busy work schedule & no confidence in swimming & cycling.
- How to get stronger on the bike and build confidence in the weaker sports while building volume for Ironman
- How to balance and manage time for training, family and work without getting sick and injured (e.g. 12-hour night shift at work, can’t train on Saturdays)
- Wha...2022-12-201h 10
Feisty Fox FireFrom Zero to IRONMAN in 8 MONTHS | Motivational Triathlete StoriesIn this episode, Coach Shangrila talks with David who shares his strategies, insights and story.
- 16th AG for swim w/ 1hr 19 mins time. No OWS Training
- 1st Full Marathon during Ironman
- 8 months Ironman training without racing sprint, olympic or a 70.3 distance
How to finish your 1st Ironman strong without racing Sprint, Olympic, 70.3 or marathon, while staying injury free
- What to prioritize when training for long distance triathlon with limited time, busy work & family schedule
- Committing to a full Ironman without r...2022-12-1357 min
Feisty Fox FireA New 5-Step Approach To Finish Your 1st Triathlon Race Strong | Motivational Triathlete StoriesIn this episode, Coach Shangrila talks with Sheila about how to gain confidence, dial in your nutrition & stay injury free while having fun.
- The 5 main areas that you need to address besides completing your swim, bike & run training plan. Know your potential blind spots now.
- How can you get faster without working harder
- How can you build volume and continue to stay injury free despite a history of injuries (e.g. frozen shoulder, IT band issue, etc.)
- Why it’s sometimes necessary to go slow to...2022-12-061h 08
Feisty Fox FireHow To Become A Fast Swimmer | Motivational Triathlete StoriesIn this episode, Coach Shangrila talks with Brittany about how she went from a 4:33 min / 100y pace & needing to stop every 50 yards to swimming at a 2:06 min / 100y pace non-stop.
- What to do to see swim speed improvements quickly so you don’t feel like you are wasting your time at the pool
- What steps and principles did Brittany - a single mom of 3 kids, with a full time job swimming at 4:30 min/100 yards - take to become faster and swim with a pace of 2:06 min/100 yards in only 30 days?
...2022-11-2950 min
Feisty Fox FireBuilding Swim Confidence in Open Water | Motivational Triathlete StoriesIn this episode, Coach Shangrila talks with 58 year-old Gloria, who shares how she trained and how she was able to accomplish:
- 2 mi Alcatraz Classic swim finisher
- Longest & coldest (low 50s) swim for her
- Zero OWS training for past 6 months due to busy schedule & limited access
Building Swim Confidence in Open Water even without access to open water & without seeing a coach in person
- How to prepare for a 2-mile cold Open Water Swim (low 50s) in the ocean (Alcatraz Classic) with Zero OWS t...2022-11-2259 min
Feisty Fox FireGetting Back Your “Old Athletic Self” After Years of No Training | Motivational Triathlete StoriesIn this episode, Coach Shangrila talks with Alex to talk about how to regain motivation, keep momentum going despite challenges & build confidence in yourself.
- How to fit in workouts when you only have 1 hour training availability & very busy schedule (e.g. single dad w/ 1 year old boy & full time job)
- How to get started training after 7 year of no racing, when you have self doubt, are unmotivated and have gained weight
- How to keep your self-belief strong and trust that you will be able to cross the finish line knowing...2022-11-1556 min
Feisty Fox FireHow To Break Out Of A Swim Plateau | Motivational Triathlete StoriesIn this episode, Coach Shangrila talks with Pam about what to do to shave off 24+ seconds off your swim pace in just 30 days while swimming 1 hour or less & only 3x a week and without seeing a swim coach in person.
- Why swimming more days or hours may not help you get faster
- What to do to get faster in swimming within 30 days without seeing a swim coach in person
- How to get out of a plateau - being at the same pace for many years
- What to...2022-11-0856 min
Feisty Fox FireHow To Crush Your 1st Triathlon Race Despite Of Open Water Panic AttacksIn this episode, Coach Shangrila talks with Ada who shares her strategies, insights and story:
From Zero Triathlon & Open Water Swim Panic to having no fear & Beating Swim, Bike & Run PRs on 1st Sprint Triathlon Race
- What are the first steps in overcoming anxiety and fear of open water swimming, ocean waves, letting go of the buoy, and the thought of not having enough energy to swim long.
- What to do to get rid of nagging IT band pain?
- How to train & prepare for your 1st sprint triathlon...2022-11-0158 min
Feisty Fox FireCorrecting Swim Technique | Motivational Triathlete StoriesIn this episode, Coach Shangrila talks with Judith, Kelly and Jen who shares their insights from leveling up their swim technique and getting faster within 30 days despite not seeing a swim coach in person.
How do you know if you're doing the right swim technique and how to correct it without a swim coach in person?
- What to do to get better with swim technique in a way that’s step-by-step and not complicated?
- I've been following and learning through YouTube videos but I am not seeing any result. How...2022-10-251h 04
Feisty Fox FireQualifying for IRONMAN 70.3 World Championship on 2nd Half Ironman | Motivational Triathlete StoriesIn this episode, Coach Shangrila talks with Seiko who shares her strategies, insights and story about qualifying for IM 70.3 World Championship on her 2nd half Ironman race despite having many obstacles and reasons to give up.
Finishing with a smile and injury-free, despite having shoulder, back & feet pain 3 months prior & heat, humidity & strong winds on the course:
- How to address nutrition & hydration to feel strong from start to finish even with brutal conditions (heat, wind, dust storm, prairie dogs holes, and humidity)
- How to train & prepare so that you f...2022-10-1859 min
Feisty Fox FireHow to Change “Can I Do This?” to “I Got This” | Motivational Triathlete StoriesIn this episode, Coach Shangrila talks with Shirita from Michigan and Danica from South Dakota who shares their insights from finishing their races strong despite not being to put in a lot of time in training.
How to change “Can I do this?” to “I got this” when you think you didn’t train enough:
- What to do when your schedule explodes with unexpected commitments and you no longer have enough time to train.
- What areas should you focus on to make the most out of your limited training time so you...2022-10-111h 06
Feisty Fox Fire5 Practical Tips For A Successful 70.3 When Expecting Hot WeatherIn this episode, Coach Shangrila talks with Scott who shares his insights from not just beating the heat but also crushing his races.
- How to physically, nutritionally and mentally prepare for a race you know is gonna be hot
- What do you need to know about being comfortable and feeling strong on the run part of the race in top heat
- How to make sure you stay on track throughout the entire race and not get dehydrated
2022-10-041h 00
Feisty Fox FireFrom Zero Training & High Risk of Injury to 55K Trail Run With 6k Elevation Gain in 7 weeks!In this episode, Coach Shangrila talks with Ellen from California, who shares how she prepared for such a big goal despite challenges with having limited time to train, fear of re-injuring herself and being new to ultra running.
How a busy nurse went from having knee and shin pain to finishing her first ultra run:
- How to overcome nagging knee and shin pain & prevent injuries WHILE continuing to get stronger in running
- How to be able to train for your next big goal if you only have 1 hour a d...2022-06-2151 min515 : The Ultra PodcastS3E3 -- Why be average, When you can be Your Best : Shangrila RendonSend us a textIn this episode I speak with Ohana athlete, Shagrila Rendon of Feisty Fox Coaching. She regularly takes on larger and larger ultra feats fuelled by guts and driven by pure determination to leave behind the ghosts of her horrible past. Though seen by the outside world to have it all together (a blossoming career, flourishing in the rigours of academia and participating in ultra events) for many years her inner world was flush with turmoil -- abuse, eating disorders, PTSD, severe depression and alc...2022-06-1757 min
Feisty Fox FireHow to Finish STRONG, Stay Injury-Free & Recover Fast With Only 1.5 hours Training Per Day!In this episode, Coach Shangrila talks with Ngina, a mother, wife, full-time nurse, triathlete, and an ultra runner who took on 70.3 Oceanside and Zion 100 miler back to back at the beginning of this month despite being scared of the ocean waves. Zion 100 this year is her comeback from last year's DNF due to ankle injury and knee pain.
- 1st in AG [50-54] on her 1st 100 mi run in Zion Ultras on April 9th
- 70.3 PR with an ocean Swim (1.25 mi): 46:50 @2:13 min/100y PR / Bike (56-mi): 4:07:18 / Run (13.1-mi): 2:45:11 mins on April 2nd
2022-06-1452 min
Feisty Fox FireHow to go from a Sprint to 70.3 in a month | Motivational Triathlete StoriesIn this episode, Coach Shangrila talks with Ken from California, who shares how he was able to go from being a strong sprinter to finishing IM 70.3 Oceanside with only a month of training.
- The power of a “Can Do” attitude in making almost impossible goals be possible
- How an “Old School” type of athlete can adapt and incorporate technology (e.g. Garmin, Training Peaks, etc.) in training
- Translating the “yes” commitment into consistent actions and not letting doubts creep in during training despite of unexpected circumstances or a busy daily schedule
- Progression of training on...2022-05-3149 min
Feisty Fox FireTraining With Family | Motivational Triathlete StoriesIn this episode, Coach Shangrila Rendon talks with power couple Tom & Sharon, and Mom & Son Gloria/Mario about how to beat your PR & train together with your family without losing your mind.
- Do you feel that your family member is not listening to you or you are being misunderstood. And what can you do about it
- The nutrition that works for you may or may not work for your family and what to do about it
- How did a 57 year old novice runner recover fast & complete 150 miles of running in 1 month as well as successfully finish the D...2022-05-2458 min
Feisty Fox FireTraining Before, During, and After Surgery | Motivational Triathlete StoriesIn this episode, Coach Shangrila talks with Leo & Andrea about how to stay on track with health goals through physical & mental training despite surgery.
- How to deal with the disappointment and worry of needing a surgery
- What to do to continue being on track with health and fitness goals during this process
- How to physically and mentally prepare for a surgery
- How to speed up recovery after surgery?
- Torn acl, meniscus, partial knee replacement, disc replacement, shoulder surgery, training injuries…
- The t...2022-05-171h 12
Feisty Fox FireQualifying for Kona on 2nd Ironman & for Boston Marathon on 2nd marathon | Motivational Triathlete StoriesIn this episode, Coach Shangrila talks with Erik, who shares his experiences crushing back to back races while making an impact in his community.
How a busy father of 4 is crushing his back to back races while making an impact in his community...
- What did it take to qualify for Boston marathon on 2nd marathon? 3:13:53 / 7:24 min/mile
- What training approach did Erik use to qualify for Ironman World Championship Kona on his 2nd Ironman Coeur D'Alene?
- How did Erik manage to finish Rim-to-Rim-to-Rim ultra run (42 miles w/ elevation ga...2022-05-1048 min
Feisty Fox FireFrom Overwhelm To Regaining Control Of Your Health | Motivational Triathlete StoriesIn this episode, Coach Shangrila talks with Melissa who shares her experiences going from lacking motivation, feeling stuck and self conscious to building good sustainable eating habits, feeling fantastic after working out and gaining momentum on her way to a dream goal of finishing an Ironman.
- Building good sustainable eating habits instead of focusing on limiting, dieting and eliminating
- How to regain your health back after loss of loved ones, COVID and other life struggles
- Renewing that love for sports and working on your dream, e.g. completing a full Ironman.
...2022-05-031h 05
Feisty Fox FireGaining Confidence in Swimming | Motivational Triathlete StoriesIn this episode, Coach Shangrila Rendon talks with Archeila, Stephanie and Korie, who shares their experiences going from lacking confidence about swimming, avoiding the pool or anything related to swimming, and not knowing how to improve in swimming to becoming much more confident athlete, now eager to race triathlon, and are enjoying swimming.
How to overcome lack of confidence, dislike of and fear about swimming
- Transitioning from lack of confidence, avoidance of going to the pool, embarrassment of not knowing what to do… into feeling confident and enjoying swimming
- Wha...2022-04-261h 06
Feisty Fox FireMaking Impossible Dreams Possible | Motivational Triathlete StoriesIn this episode, Coach Shangrila Rendon talks with Julie, Scott and Mark, who shares their experiences going after their dreams this year.
- Mark finished the California International Marathon (26.2 miles) with a 2:59:13 time (@6:50 min/mi) with 7 weeks of coaching despite of prior challenges e.g. knee pain and illness
- Julie finished the California International Marathon (26.2 miles) with a 3:17:03 time (@7:31 min/mi) 3 weeks after beating her half marathon PR with a 1:34:20 time (@7:12 min/mi) and winning 2nd place in her age group despite of some limitations on her back
- Scott f...2022-03-011h 06
Feisty Fox FireFinishing a Full IRONMAN Without Doing Sprint, Olympic or 70.3 FirstIn this episode, Coach Shangrila Rendon talks with Mauricio from California, who shares how he finished his first Ironman and then beat his 1st ironman finish time by 1.5 hours after training without Garmin, wetsuit, or cycling shorts.
- Committing to racing a full marathon without racing a 1/2 marathon first
- Completing a double century ride without finishing a century ride first.
- Committing to racing a full Ironman without racing a sprint, Olympic or 70.3 first.
- What Mauricio did differently in order to beat his previous swim time of 1:39:48 w...2022-02-2200 min
Feisty Fox FireBecoming A Fast Runner | Motivational Triathlete StoriesIn this episode, Coach Shangrila Rendon talks with Julie about how she came from being a novice marathon finisher to now competing against the fastest runners around the world with only FOUR (4) YEARS of marathon running experience.
- Phoenix Marathon (2018): 3:42:01 @ 8:28 min/mile
- Current Marathon PR (2020): 3:19:30 @ 7:37 min/mile
- Current Half Marathon PR (August 14, 2021): 1:38:06 @ 7:33 min/mile
2022-02-1544 min
Feisty Fox FireBecoming a Stronger Runner at 60+ | Motivational Triathlete StoriesIn this episode, Coach Shangrila Rendon talks with Tom from California, who shares his experience becoming a stronger runner at 64 with only 9 weeks of training.
How 9 weeks of proper training exceeded the results of 16 Years of running experience:
- Finally discovering the remarkable effects of combining proper running technique + drills + body maintenance + nutrition to become a faster runner within 9 weeks after 16 years “regular” running
- Proving that quality in training supersedes quantity (years) of training experience AND that “age is only a number.”
- Deciding to qualify for Boston Marathon...2022-02-0853 min
Feisty Fox FireHow To Transition From Being A Runner To A Strong Triathlete WITHOUT Sacrificing Family TimeIn this episode, Coach Shangrila Rendon talks with Rodrigo from Boston who came from a running background and also wanted to be a triathlete.
Rodrigo is now officially a strong triathlete, after completing his FIRST Ironman 70.3, Maine:
- TIME: 5:44:19
- SWIM (2112 YDS): 39:07 MINS @ 1:51 MIN 100/YDS
- BIKE (56 MI): 3:01:28 HRS @ 18.33 MPH
- RUN (13.1 MI): 1:49:03 HR @ 8:04 MIN/MI
- Where to start with swimming and cycling?
- How do you balance your time among the 3 sports, family and work?
- What sh...2022-02-0146 min
Feisty Fox FireNutrition & Race Strategy for an IRONMAN 70.3In this episode, Coach Shangrila Rendon talks with Danica from North Dakota and John from California joining us, who will share their experiences finishing IRONMAN 70.3 Indian Wells - La Quinta.
- How to plan for your race so you perform at your best without wasting time on unimportant details?
- What to do with low back pain, nerve pain in leg, plantar fasciitis when you experience it in training?
- What to do so that you don’t end up cramping at the race?
- How do you dial in...2022-01-2553 min
Feisty Fox FireHow To Have NO MORE SHOULDER PAIN When SwimmingIn this episode, Coach Shangrila Rendon talks about what 2 Strong Ironman finishers, Myra & Mark did to get faster in swimming without feeling shoulder pain or seeing a swim coach in-person in 30 days.
- What you can do right now to reduce or not feel shoulder pain so that you can enjoy swimming?
- How can you get faster in swimming within 30 days without seeing a swim coach in-person? - Is it possible to still swim even after shoulder surgery?
- Is it possible to self-coach and correct your technique when swimming...2022-01-1855 min
Feisty Fox FireFrom Injury Prone to Setting a 70.3 PR & Becoming a Boston Finisher [in 4 months]In this episode, Coach Shangrila Rendon asks how Scott from Georgia, a family man with 2 kids and a demanding job, was able to overcome being injury-prone and actually set a 70.3 PR and become a Boston Marathon finisher in just 4 months.
During the show, we will talk about:
- How to solve nagging pain & prevent injuries WHILE continuing to get stronger in swimming, cycling and running
- How to overcome plantar fasciitis, knee pain and hip issues
- How to maintain manageable stress at work, traveling for races, kids/family, training and...2021-12-1557 min
Feisty Fox FireStaying Strong and Becoming Superhuman at 50+ | Motivational Triathlete StoriesIn this episode, Coach Shangrila Rendon asks how Javey from Texas who works in healthcare, does property management on the side and is very active in the community, how he was able to:
- Complete his first double marathon (52.4 miles) while raising funds for kids with disabilities and special needs when he turned 52. He raised at least $10k for Texas Lions Camp
- Overcame his trauma and fear of drowning and open water swimming
- Recently beat his personal record and completed 2 days of back-to-back cycling in the mountains (Day 1: 75 miles w/ 4k...2021-12-081h 02
Feisty Fox FireInterview with Champion Leah Goldstein - Making History, Winning, & Setting No LimitsIn this episode, 52 year old Champion Leah Goldstein shares with us her story, strategies and tips about making history, winning and setting no limits despite of any challenges. LEAH GOLDSTEIN - the one and only female in the history of Race Across America (RAAM) to win FIRST place overall (2021) in the solo division (beating all female and male cyclists).
"Don't be afraid to push yourself within your limits because that's what we do. That's what life is.. to live. Not to wait until you die.. So do everything you can in this lifetime and you'll achieve whatever...2021-12-0345 min
Fire in The Belly“Never Say Never” – Shangrila Rendon InterviewPerhaps Shangrila’s middle name should be Phoenix, as in “risen from the ashes”. In this inspirational, hour-long conversation, Shangrila shares with Fire in the Belly how she overcame childhood sexual abuse, addiction and left her promising career as an engineer to become a professional triathlete. In 2010, she did not know how to swim, nor did she own a bike, and currently she holds two Guinness Book of World Records for running five ultra-marathons in five days. Listen to how she immigrated to California from the Philippines and went from living in her car to the pinnacle of athletic achiev...2021-11-021h 33
Feisty Fox FireHow Steve avoided foot surgery with proper training for 70.3 - InterviewIn this episode, Coach Shangrila Rendon asks Steve how he is getting stronger and faster despite having a plate and screws in his foot after a reconstructive foot surgery. How he is training for 70.3 despite having his left ankle swell up about 1.5 size of his other ankle from exercise.
Inside this interview:
Going from thinking I can't run because I have a plate and 9 screws in my foot to thinking I can finish a 70.3
How Steve finished his first century ride on a spin bike, riding for 5 hours in a gym alone with no tv
"Drinking t...2021-08-311h 02
Feisty Fox FireInterview with solo Uberman Finisher, multi Ultraman, Double Decaman Finisher, Legend Giorgio AlessiIn this episode, Coach Shangrila Rendon interviews solo Uberman finisher, multi Ultraman, Tour Divide, Double Decaman finisher, Legend Giorgio Alessi
Inside this interview:
How was it doing Uberman as the first solo racer
Running in Death Valley while wife is worrying about seeing a coyote
Finishing the Tour Divide 2x
Doing the 2-month East West mountain bike race
Training during covid
Swimming in a lake for TransAmTri compared to a Double Deca race
Finishing the Arch to Arch
Why you shouldn’t worry about sharks
Planning for bikepacking and things that can’t be planned
Curious obse...2021-08-3147 min
Feisty Fox FireHow Katy Beat her Ironman PR & Placed 11th AG Post ACL & Meniscus Surgery in Cozumel - InterviewIn this podcast, Coach Shangrila Rendon asks Katy how she was able to beat her Ironman personal record (PR) and place 11th in her age group (AG) Post ACL & Meniscus Surgery. How was she preparing and training for it despite challenging physical limitations.
Inside this interview:
Going from feeling fearful of running because of exercise induced asthma since childhood and not being able to breath to finishing a hilly full marathon
Scared of screwing up my knee after surgery
Learning to pay attention to the small things. Early symptoms. Proactively knowing what's gonna happen.
Figuring out h...2021-08-2431 min
Feisty Fox FireHow Fanny overcame her Shin Pain & is now winning Back-To-Back Tri & MTB Races - InterviewIn this interview, Coach Shangrila Rendon listens how Fanny Hollingshead overcame her Shin Pain and is now winning Back-to-Back Triathlon and MTB Races
During the LIVE show, we will talk about:
How Fanny was able to go from a 11 min/mile run pace while feeling nagging shin pain to placing in her age group without experiencing pain
When should pain be addressed?
What is Body Maintenance and why it matters?
How Fanny used targeted strength training to address the root of what was causing the pain
What effect did correcting the technique have?
How did it...2021-08-1732 min
Feisty Fox FireHow Gloria finished her 1st Ocean Swim & 1st Sprint Triathlon Races without a Wetsuit on the same weekend - InterviewIn this episode, Coach Shangrila Rendon asks how Gloria Isela Vazquez from Texas, who started from ZERO triathlon experience, finished her 1st ocean swim & 1st sprint triathlon races without a wetsuit on the same weekend and with only 1 month training without injuring herself.
During the show, we will talk about:
How to gain confidence for swimming in the ocean?
How did Gloria find the courage to commit to something that seemed so out of reach just 1 month ago?
What did Gloria do to go from nervous and scared to confident?
How did it feel to achieve...2021-08-1049 min
Feisty Fox FireHow a Busy Single Mom Won 1st in Age Group on her 1st Half IRONMAN - InterviewIn this podcast episode, Coach Shangrila asks a busy single mom with a full time job how she placed 1st in her age group on her 1st half Ironman while also starting her own business at the same time.
During the interview, we talked about:
What helped her mindset and staying grounded considering all the commitments that she has on her plate
How was she able to ramp up from swimming only 1k yards as her longest distance to swimming up to 3 miles with very limited access to pool?
How was she able to overcome her...2021-08-0332 min
Feisty Fox FireLower Back Pain. What should I do? - Interview with Janise Alcantara, PT, CMPT, Dss(c)In this episode, Coach Shangrila Rendon interviews expert Orthopedic Manual Therapist Janise Alcantara, PT, CMPT, Dsc(c) about the topic of lower back pain.
Here are some of the questions covered:
I'm having sciatic pain on my low back after hours of running. What can I do now while I look for doctor?
Constant pain on my back and taking Advil isn't helping. Any other suggestion?
How about SI Joint injections? Do you recommend steroids?
I strained my low back last week. Besides resting on weekend, muscle relaxer, pain meds, TENS unit and chiro visit, any...2021-07-2744 min
Feisty Fox FireHow to Manage Performance Anxiety in Triathlon and Endurance Sports - Interview with Dr. Brendan Meany, EdDIn this podcast episode, Coach Shangrila Rendon interviews Dr. Brendan Meany, EdD, who specializes in sport & performance psychology about how to manage Performance Anxiety in Triathlon and Endurance Sports.
During the show, we talked about:
How to approach self-talk to manage anxiety
Mental Toughness, Resilience Training, and Intrinsic Motivation
What are the different relaxation methods to help you manage anxiety.
How do you integrate these methods to become a habit?
How does one go through "tapering" weeks. It seems to affect me.
Emotional/Stress eating, meds, ...
2021-07-2056 min
Feisty Fox FireHow Amy PRd on St. George 70.3 & IRONMAN Tulsa in 1 Month - InterviewIn this episode, Coach Shangrila Rendon is asks Amy Purvis about how she PRd both St. George 70.3 & rainy IRONMAN Tulsa, despite that these races were only 2 weeks apart 🧐.
Other athletes' reasons for not doing well on races or losing their fitness were because:
Races were cancelled last year
COVID 19 was very stressful and it affected their motivation
Weight gain
But how come it didn’t seem that Amy got affected by this? Listen in to find out how she did it!
During the LIVE interview we will cover:
Challenges that she had to go...2021-07-1343 min
Feisty Fox FireHow to Commit to Huge Goals - Interview with Transamtri Racer Michele SantilhanoIn this podcast episode, Coach Shangrila Rendon interviews a well-accomplished athlete & solo racer of Transamtri, Michele Santilhano, about committing to huge goals.
Inside this interview:
Committing to this huge goal.
Making a difficult decision. the process and considering all the parts
Challenges and how to overcome them?
Noticing what the body is saying
Tapping into the limitless potential any of us has
Planning for racing Transamtri
2021-07-0521 min
Feisty Fox FireHow to use Nutritarian-Vegan Diet as a Strong Athlete - Interview with Nutrition Expert and Triathlete Ivan BlazquezIn this podcast, Coach Shangrila Rendon interviews Ivan Blazquez, plant-based personal trainer, nutrition expert, former pro-physique athlete, triathlete and researcher about how to use the nutritarian-vegan diet as a strong athlete.
These are some of the items that we discussed:
What should I eat before race day if I’m trying to eat healthy on a plant based vegan diet?
Why should someone consider a vegan diet?
Should I be afraid of bulking up if I lift weights as a triathlete?
How much should I eat during a race?
Superfoods you didn’t know about that impr...2021-06-2843 min
Feisty Fox FireHow did 5 triathletes shave off 10-30 seconds per 100 yards of their swim pace within 4-6 weeksIn this podcast, Coach Shangrila Rendon interviews 5 inspirational triathletes who were held back by their swimming ability in the past. How all of them were able to overcome their challenges and train to be good swimmers.
In this episode, we will cover:
How was Javey able to overcome his trauma of drowning and train himself to swim at a 1:50 min/100 yards pace.
Tools Cruz, Rodrigo, Javey, Fanny and Naga used to transform themselves into fast swimmers
How are they able to use the 80/20 principle and see results even through they are very busy and don’t ha...2021-06-2348 min
Feisty Fox FireTriathlete Knee Pain. What should you do - Interview with Physical Therapist Dr. Michele Rebozzi, PT, DPT, OCSIn this podcast, Coach Shangrila Rendon interviews a Physical Therapist, Dr. Michele Rebozzi, PT, DPT, OCS specifically about KNEE PAIN.
Listen in and find out what you should do if your knee hurts.
Here are some of the questions covered:
When do we know when knee pain is serious?
When should you see a doctor?
What to do if your movements are limited?
What to do if your pain is increasing with time not decreasing?
How long should I wait and observe to decide to see someone about it?
Which specialist should I see? Ho...2021-06-1433 min
Feisty Fox FireHow Mark shaved off 60 min his marathon, 20 sec off 100 yards swim and went from 19% body fat to 8%! - InterviewIn this episode, Coach Shangrila Rendon interviews Mark Villanueva about how he was able to go from 4hrs 40 mins to 3hrs 33 mins full marathon (LAM) finish time, 1:50 min/100 yards to 1:30 min/100 yards at Alcatraz swim and from 19% body fat to 8% body fat.
How did he do it??? Listen in and find out!
In this episode:
From zero training to running the LA Marathon in 3hrs 33 mins
Swimming Alcatraz at a 1:30 min/100 yards pace
Learning how to cook food
Adjusting macros, balancing carbs, protein and fat.
The most important thing you need to know about g...2021-06-0832 min
Feisty Fox FireHow Hendrick Qualified for Boston & Finished his 1st Ironman with only 5 Months Training - InterviewIn this episode Coach Shangrila Rendon interviews a busy family man about how he Qualified for Boston & Finished his 1st Ironman with only 5 Months Training.
Challenges/Limitations:
- He ran full marathons in the past but fastest was only 4hrs and 15 minutes. He needed a qualifying time of 3 hrs 20 mins.
- Very tight timeline left till his upcoming race - 3 months left to train before LA marathon and 5 months before his first full Ironman
- Full-time work, being a father of 3 and a husband
- Two physical challenges: two bulging disks in his spine, that would create sciatica...2021-06-0537 min
Feisty Fox FireHow Justin Too is Building the Ultra Cycling Community with a Purpose - InterviewIn this episode Coach Shangrila Rendon interviews ultra-endurance Christian leader, family man and host of Ultra Cycling show Justin Too about how he is Building the Ultra Cycling Community with a Purpose.
Listen in and get inspired by what's possible when you realize you already have everything you need to fulfill on your mission.
In this episode:
not getting stopped by things you can't do
thinking globally but acting locally...
what's the most difficult thing about racing RAAM
learning what my true passion and purpose is
how to get things done without a lot...2021-05-2035 min
Feisty Fox FireHow to Achieve the Flow State as an Endurance Athlete - Interview with Legend Steve KingIn this podcast episode Coach Shangrila Rendon interviews endurance sports legend Steve King about how to achieve the Flow State as an endurance athlete.
Listen in to find out how to bring the best of you even when everything is going wrong.
The mental/psychological aspects around being in the flow state
The opposite – being in a state of self-sabotage
Having a perfect race
Pulling the "I can do it" out of yourself
Dealing with trauma and addictions
Emotional freedom technique
2021-05-131h 03
Feisty Fox FireWhat do I eat before I train? - Interview with Nutrition Expert Jeff Rothschild, RD, MS, CSSDIn this podcast Coach Shangrila Rendon interviews a registered dietician and triathlon nutrition expert Jeff Rothschild, RD, MS, CSSD on what to eat before training.
Listen in to find out what to eat before exercising so you don't feel weak afterwards and have the energy you need.
Here are some of the questions covered:
Do you burn more fat if you work out first thing in the morning without eating?
Are there any additional benefits for doing a fasted high intensity interval workout? Does the performance change?
Eating for a short vs endurance training?
...2021-04-0552 min
Feisty Fox FireInterview with 2x RAAM Finisher Brian Toone on Self-Support Endurance Cycling and cycling gadgetsIn this podcast episode Coach Shangrila Rendon interviews two-time Race Across America (RAAM) Finisher Brian Toone on Self-Support Endurance Cycling and cycling gadgets.
Besides being a Mathematics and Computer Science professor Brian is an avid self supported bikepacking and adventure cyclist. If you've been thinking about endurance cycling, bikepacking, cycling self support or racing RAAM Brian has done all of these things and is kind enough to share his insights, strategies and gear considerations in this podcast.
2021-03-291h 06
Second Scene w/MichaelS2E2: Shangrila Rendon - From Incredible Hardship to Record Breaking TriathlonsShangrila went from not knowing how to swim at the age of 29 to completing 8 iron man races in 8 consecutive days. Raced in the Red Bull Trans-Siberian Extreme in Russia and so much more. She is also the founder and head coach for Feisty Fox Coaching. - https://shangrilarendon.com - https://justmichael.com - https://dweebsglobal.org--- Support this podcast: https://anchor.fm/second-scene/support2021-03-2333 min
Feisty Fox Fire[Inspirational triathlete interview] How a dad of 4 is winning races and training for Ironman Coeur D’Alene and Ironman ArizonaMeet Erik, a dad of 4 kids, who runs his own business, and takes his kids for outdoor activities every weekend and training for his 2nd & 3rd Ironman this year (CDA & IMAZ) with a goal to beat his best time by strategically putting in 1 hour or less on weekdays.
On this episode find out:
How is he getting faster and stronger with only 1 hour or less training per day on weekdays?
How is he able to stay "sane" with everything on his plate?
What does he do when unexpected events relating to his kids pop up?
Mo...2021-03-1654 min
Feisty Fox Fire[Inspirational triathlete Interview] How Claudia's Swim Improved by 15% even after Surgery!Listen in on an interview with an inspirational triathlete Claudia and how she improved her swim pace by 15% in one month (from 2:51 min/100 yards to 2:26 mins/100 yards) even after Surgery while making sure her shoulder stays strong and injury free!
It can be terrifying... Going back to swimming after going through surgery and a serious shoulder injury. Find out how Claudia was able to overcome her concerns and doubts and not only get back to swimming but improve her speed.
2021-03-0931 min
Life Without LimitsShangrila/Guinness World Record HolderSome people find their lane when dealing with obstacles in their lives with positive influences. Shangrila Rendon’s experiences of several years of abuse could have derailed her. But she chose the most interesting path to self healing when she took up running. Despite limited training, she started running marathons. That’s tough enough, but then she transitioned to triathlons. She is now a Guinness World Record Holder when she finished five consecutive triathlons in five days.Life Without Limits is broadcast live at 9pm ET Mondays on W4WN Radio – The Women 4 Women Network (www.w4wn.com) p...2021-02-1750 min
Hot Sauce SportsEpisode 94: Out With The Old, In With The New0:00 Introductions
8:00 NFL Weekly Recap
30:30 Hot Sauce Interviews: Shangrila Rendon aka FeistyFox
55:00 2020 Year in Review
1:16:00 Rapid Fire Topics
2020-12-301h 26
The On-Call Empath#59 From Abuse & Addiction to Guinness World Record Triathlete | Shangrila Rendon (Bonus)This bonus episode is a true comeback story that is characterized by overcoming all odds in the face of challenge. My guest Shangrila Rendon, Guinness World Record holder, best selling author, professional athlete, triathlon/endurance coach and motivational speaker, recently made her 2nd World Record for most Ironman-distance Triathlons completed by a woman in a short period by finishing twenty three 140.6-mile triathlon races (full Ironman-distance) in 34 days while raising money for charity to empower and support women, children and individuals with PTSD.
*Shangrila was featured in news (FOX, NBC, CBS, and international news), NY Times, Triathlete...2020-12-2528 min
The Ultra Cycling ShowEp 21: Shangrila Rendon - Ultra Woman, Feisty Fox (World Records, Trans-Siberian Extreme, & More)34 ironmans in 34 days, including almost 4,000 miles of bicycling. On today's episode, we have the privilege of speaking with Shangrila Rendon, a Filipina ultra female in her own right, as the Guiness World Record holder for fastest female to complete 5 ironmans in 5 consecutive days, as well as a competitor in the Red Bull Trans-Siberian Extreme race through Russia, double century rider in California, ultraman, uberman, and ironman triathlete, ultra marathon runner, and coach. You don't want to miss this episode as we dive into Shangrila's feisty story that's sure to inspire you, especially her upcoming record attempt in Long Beach...2020-10-051h 28
Hungry 4 HopeBe Your Best, with Shangrila RendonAlmost every time we have had a guest I've told our producers at toxic radio and my co-host that we out did ourselves and will never be able to get another guest even close to the one we just had, but some how we do it week after week, some guests are national names but what I like most about the majority of them is that they are people who's names should be household names and story's should be told world wide but for whatever reason they aren't YET, well this weeks guest Shangrila Rendon is no different, her...2020-08-061h 10
Feisty Fox FireShangrila Rendon Cycles Across America to fulfill her mission to help - KTFS 107.1 FM News radio interviewMichael B of KTFS 107.1 FM news radio interviews Shangrila Rendon as she is cycling across America on her bicycle.
Find out about Shangrila Rendon's mission to give hope and help victims of abuse from this news fragment broadcast live on the Texarcana Talks with Michael B. on July 20th, 2020. This was on Day 14 of her 18-day journey as she was cycling through Mississippi.
As someone who had a horrible past and has gone through personal trials (child abuse, PTSD, suicidal ideation, alcohol addiction, eating disorder, assault and severe depression), Shangrila Rendon rep...2020-07-3007 min
Feisty Fox FireRealizing there are some things that nobody can teach you...Listen in on Coach Shangrila sharing her wisdom about the importance of your own experience.
- Fighting demons and self doubt while doing something that's super hard.
- When you are asking yourself "why am I even doing this?"
- One question to ask yourself when you are about to throw in the towel.
- What’s stronger than your negative feelings?
2020-06-2507 min
Feisty Fox FireI finished my first vEveresting! Here is what I discovered...
Listen in on two strong athletes sharing their experience doing and finishing their first virtual everesting cycling.
Find out how Sakthi finished the climb of 29.1K FT elevation gain without music, coffee or watching anything on tv, despite a history of 4 shoulder surgeries, 3 knee surgeries, 1 ankle surgery, and back pain. Learn the top 3 things he learned during the experience. Total elevation: 29.1K ft. Distance: 130 miles. Moving time: 17 hrs 53 min. Elapsed time: 18 hrs 46 min.
Hear Erik share how he finished his vEveresting climb despite working full time and having kids at home. Learn the 4 things that helped him out during the climb. Tot...2020-06-2220 min
Feisty Fox FireI'm feeling frustrated and discouraged with running...Athlete Question Answered: I'm feeling frustrated and discouraged with running... what should I do?
- feeling like I've plateaued and can’t get faster
- feeling like the training is not going anywhere
- not enjoying my workout much
2020-06-1808 min
Feisty Fox FireWhy do I need sodium? And how much?Athlete Question Answered: Why do I need sodium?
- What happens if I don’t have enough sodium?
- How much sodium do I need?
- Why you shouldn’t drink too much water.
- Is a lot of sodium okay?
- How to know if I am hydrating enough during a workout?
- How about when I'm trying to lose weight?
2020-06-1510 min
Feisty Fox FireWhat if I missed a workout? What should I do?
Athlete Question Answered: What if I missed a workout? What should I do?
- What if I miss several workouts?
- I'm feeling disappointed and bad
- Will it effect my results on race day?
- Should I carry over my missed training?
- Am I unknowingly putting my body at high risk of injury?
2020-06-1005 min
Feisty Fox FireHow to avoid emotional eating working from home?Athlete Question Answered: How can I avoid emotional eating now that I’ve been working from home?
Listen to this short episode and find out strategies and ideas you can try today.
2020-06-0806 min
Feisty Fox FireHow to Transition from Indoor to Outdoor Cycling Training?Athlete Question Answered: I’ve been cycling indoors. What do I need to adopt or prepare myself once I transition to outdoor cycling?
Listen to this short episode and find out what to expect, what you need to practice, what gear should you consider and what muscles you need to pay attention to.
2020-06-0404 min
Feisty Fox FireWhat I learned from challenging myself this monthListen in and hear athletes share good and bad things they learned after finishing their challenges this month. Learn how Jeff went from a 2-minute plank to a 25-minute plank. Discover the key strategy to doing back to back training. Realize the reason body doesn't respond with a speed increase when training hard.
2020-05-2331 minFeisty Fox FireTriathlon Training During Covid-19Listen in on today's episode about adjusting to the current situation and dealing with staying at home.
- Executing training to make the most of what you have...
- Getting motivated now when all the races are cancelled and goals have changed...
- Dealing with upset...
2020-05-0920 minFeisty Fox FireRunning a sub 3:20:00 raceListen in and hear 3 athletes share 2 good and 2 bad things they learned after finishing their run races.
Julie shares her experience finishing the Sprouts Mesa Marathon with a new PR of 3:19:30.
Amy reveals how she finished the Surf City Marathon top 16% in her Age Group.
Steve shared his experience doing the Pasadena Half Marathon while maintaining a 7:48 min/mile average pace.
2020-02-2625 minFeisty Fox FireHow can you accomplish more and stop procrastinating?"I'm having a hard time getting everything done for the day! I tend to postpone and procrastinate on the things that are important but hard for me to do. How can I get better at this?” In today's episode you'll discover how to accomplish more and stop procrastination.
2020-02-1711 minFeisty Fox FireI finished my first Ironman!! Here are 3 good things and 3 bad things I learned…Listen in on the latest athlete achievements call and find out the most important things athletes learned during their races. Sharing the good and the bad things that happened.
Jez and Nory reveal insights about having your spouse train together with you.
Amy shares her experience in finishing her first Ironman and the large challenges she overcame along the way.
Claudia reveals how it was to do back to back racing and the things she paid most attention to.
2019-11-1347 minFeisty Fox FireHow to increase mileage with swimming, biking and running at the same time?Listen to today’s episode and find out how to increase mileage with swimming, biking and running at the same time.
Also find answers to these questions: What’s the first things to consider when setting your target? Which sport should you focus on first? What’s the one thing that makes you more able to sustain a larger load during training? Should you worry about nutrition? How should you approach recovery?
2019-10-1020 minFeisty Fox FireI beat my personal record!! Here is what I learned…Listen in on the latest athlete achievements call and find out the most important things athletes learned during their races. Sharing the good and the bad things that happened.
- Katy reveals how she won 2nd in age group in Ely marathon after ACL & meniscus surgery on both knees.
- Javey talks about how he successfully completed his longest and hardest cycling race.
- Cheryl shares her brave attempt of a high-surf open water race and the experience she gained.
2019-10-0349 minFeisty Fox FireI’m feeling pain while training!!! Should I stop or should I push through?"I'm feeling pain while training! Should I stop or should I push through? My race is coming up!"
In today's episode you'll discover the best course of action.
If you want to be a part of Feisty Fox Tribe and join other athletes taking their training and racing to the next level, join here: https://www.feistyfoxcoaching.com/tribe
2019-09-2411 minFeisty Fox FireHow to race Triathlon on a BudgetIn today's episode, coach Shangrila goes over how she and some of her athletes were able to race triathlons even though they were on a tight budget.
Discover the considerations, tips and advice that worked for others.
2019-09-1413 minFeisty Fox FireMy race is in 3 months!!! I’m injured... HELP!In today’s episode, Coach Shangrila talks about ways of getting through triathlon training when an injury becomes one of the roadblocks.
She also emphasized the importance of overall health, particularly, mental and emotional health during triathlon training.
2019-09-0855 minFeisty Fox FireCan you train for a full Ironman in 3 months?Listen to Grace’s inspirational experience preparing for her first full Ironman Mont Tremblant with 3 months of training while still being on top of full-time job and family commitments
In this episode, Coach Shangrila also covers different areas that athletes should consider when trying to troubleshoot cramping during swim.
Coach Shangrila also emphasizes the 5 key areas that athletes need to address in order to execute a solid successful race
2019-09-0523 minFeisty Fox FireFailing well AND Fear, dislike or hate towards runningWe, as athletes, mostly focus on winning or doing well in our races. However, have we thought of learning how to fail WELL and take the opportunity to learn whenever we fail? This episode will explore that subject.
The second subject we will cover in this episode is the reasons for disliking, fearing or hating running. Why do you get hurt or feel pain during running? If yes, this episode will help you.
2019-09-0148 minFeisty Fox FireSWOLF... What is this term in Swimming?
SWOLF... What is this term in Swimming? 🤔🤔🤔
In today's episode, Coach Shangrila talked about SWOLF scores - What does the number really mean? If the number is low does that mean we swim faster?
Added bonus! Shangrila also talked about how to make your workout efficient if you only have ONE hour to do it. 💪 Time to find out!
#feistyfox #feistyfoxfire #tripodcast #triathlonpodcast
2019-08-2921 min