The Perfect 1%

In order to achieve your maximum potential you have to take it one step at a time. Each Training Plan, every training cycle and every workout MUST have a goal. When you achieve that goal, you have reached a new level in training and then you have to go and seek another goal; this is the one percent. Increasing your efforts, with a positive attitude allows you to achieve that one percent. Our guest coaches made up of professionals around the world provide tips for the everyday athlete that can help maximize that very effort of achieving The Perfect 1%

Tammy Whyte, B.S. in Exercise Science

"Feeling burnt out? Whether it’s from the stresses of the world or constantly going hard in training without a break, burn out can hit us all. And without races, those natural ends to training cycles aren't really there for many of us, which can mean we start to feel burnt out [mentally and/or physically] if we never give ourselves those breaks.

If you're feeling this way, here are a few ideas to help you get out of that slump and feel good about running again:

Tammy Whyte, TW Training and Wellness, Chicago, IL

*Certifications & Special Training*

B.S. in Exercise Science from University of Michigan, Road Runners Club of America (RRCA) Certified Coach, National Academy of Sports Medicine (NASM) Certified Personal Trainer

Check out Tammy's "Perfect 1%" video here. You can also connect with Tammy through, or on Instagram.

Check out Lloyd's "Perfect 1%" video here. You can also connect with Lloyd through

Lloyd Henry, M.S. in Medical Science, MBA

Proper run form goes a long way in reducing your risk of injury and making you more efficient. Two things to focus on are head position and foot placement. Look forward and keep the head in a neutral position. Avoid dropping your chin and looking down because that may cause you to slouch which can reduce you lung capacity. Try to get your feet to land under you to support your weight as you run. Avoid over striding where the leg swings in front resulting in a heel strike.

Lloyd Henry, OnPoint Fitness Coach, Washington, DC

*Certifications & Special Training*

Certified ChiRunning Instructor, Certified ChiWalking Instructor, Certified Total Immersion Swim Coach, Certified USA Cycling Level 3 Coach, Certified USA Triathlon Race Director, Red Cross Water Safety Instructor, Red Cross First Aid & CPR Instructor, Red Cross Lifeguard Instructor

C. Wallace Hume, NASM Certified Personal Trainer

"Here is my secret formula for getting your first pull up!  Perform all of these exercises in your pull up workout.  At first you may not be able to do the some of them.  Keep practicing and each week you will improve!

C. Wallace Hume, Tomboy Lifestyle (Fitness) - Miami Beach, FL

Check out C. Wallace's "Perfect 1%" video here. You can also connect with C. Wallace on Instagram.

Check out Micah's "Perfect 1%" video here. You can also connect with Micah by email, or Instagram.

Dr. Micah Wells, PT, DPT, CMTPT

“Within the athletic realm, we tend to primarily focus on bigger joints of the body (i.e. hips) and neglect smaller joints (like the ankle). Ankle mobility is essential for each and every athlete! This video is a demonstration of improving ankle mobility in order to enhance your overall performance. Start with the rocking motion 20 times with 2-3 second holds each rep. Seek medical advice prior to performing for safety purposes.

Being The Perfect Athlete means allowing your weaknesses to become your strengths in order to become elite at your perspective sport.“

Dr. Micah A. Wells, PT, DPT, CMTPT, The Micah Touch™ - Washington, DC

Greg Cephas, NPTI Certified Trainer, Crossfit L1 Trainer

"Kettle Swings is an important strength training exercise that helps develop and strengthen muscles for your posterior chain (hamstrings , glutes, and lower back) which are muscles that propel us forward. For triathletes, it's important to develop a strong posterior chain so that we can be stronger and more efficient in all three disciplines of triathlon. While doing kettlebell swings it's important that we keep a flat back and a soft bend in the knees to ensure proper form and to avoid injury. Also while performing this movement it is important that we shoot our hips through and not pull the weight with our arms while keeping our feet planted to the group to avoid rocking.

Example Workout: 5 sets of 10 KB Swings, followed by 50  Jump Rope... REPEAT!"

Greg Cephas, The Basement Fitness - Claymont, DE

Check out Greg's "Perfect 1%" video here. You can also connect with Greg by email, or on Instagram.

Check out Briana's "Perfect 1%" video here. You can also connect with Briana by email, or on Instagram

Dr. Briana Hurt, PT, DPT

"Mobility is something that is often neglected by athletes. Even spending just 5 to 10 minutes a day can improve how you feel and move. We spend a lot of our days sitting so it’s important to take some time to move in the opposite position. This exercise is a good way to open up the front of your hips and add in a little upper body and thoracic mobility. Try it out and let me know how it goes!” 

Briana Hurt, Rose Physical Therapy - Washington, DC