YogiTriathlete Podcast

In this episode, BJ and Jess sit down to explore what it really means to race free—to show up for your goals with full heart and zero attachment. BJ shares his winning mindset as he prepares for Ironman Arizona, revealing what it takes to truly go for the win. Jess brings insight from her own path toward El Cruce, a three-day ultramarathon through the Andes, and the inner transformation that’s unfolded along the way. Together, they unpack: The art of racing with nothing to lose The struggle as the pathway to ease Why the mind creates problems—and how to rise above them The importance of letting your partner or loved one have their process What true surrender really is The outcome of truly training the mind Plus, Jess shares a story she never told on Awake Athlete—the moment at altitude that changed everything—and reflects on the last words her dad shared with her mom before he passed. It’s raw, real, and full of lessons from the front lines of racing, relationship, and self-mastery. Enjoy the show!

In this latest YogiTriathlete Podcast, Jess and BJ sit down for one of their favorite types of conversations—the unscripted kind where stories, insights, and laughter weave together naturally. From Clark’s unforgettable dish towel story to reflections on the Tour de France (including what type of riders they’d be), this episode is packed with presence, perspective, and plenty of fun. They dive into big themes like the need for purpose, being willing to feel your feelings, and how the words we choose shape our reality. The discussion flows through wisdom from the Upanishads, moments that created major life shifts, and practical training talk—from fueling choices for specific sessions to the importance of consistency over perfection. Jess brings us all up to speed on her El Cruce training, while BJ shares an update on his Ironman Arizona training, plus a recap of the Solana Beach Triathlon. Whether you’re here for mindset, sport, or simply the joy of the YTP banter, this one will leave you with something to carry forward into your own life and training.

Welcome back to the YogiTriathlete podcast, where we explore the edge of human potential through sport, mindset, and the relentless pursuit of what’s possible. I’m Jess Gumkowski and I’m here with my co-host and partner BJ. We’re super excited for today’s episode because our guest, Liz Perkoski, is here to smack down her experience solo thru-hiking the John Muir Trail — 24 days, total miles 270 including the 211 mile JMT and 51,000 ft of vert,  — which she completed just about a week ago. Liz is a longtime member of the YogiTriathlete community, previously a VIP one-on-one athlete with BJ, and someone I’ve had the please of working with on mindset for the past year and a half, Liz is no stranger to yoga retreats and adventures and is currently an active member of our Endurance Squad. She’s the kind of athlete who quietly puts in the work, takes on big challenges, and often doesn’t realize just how extraordinary her achievements are. This was a massive undertaking, and today we’re going to unpack the preparation, the surprises, the challenges, and the moments that made this adventure one she’ll carry forever.   So without another moment passing, Liz Perkoski welcome back to the show. 

Welcome back to the YogiTriathlete podcast, where we explore the intersection of mind, body, and sport with those who are boldly living a life without limits. Today, we’re bringing the fire with a guest who has shown us what’s possible when relentless commitment meets a limitless mindset. Brendan Hoehn is no stranger to this community—he was part of our Ironman Arizona First Timers series, and we highly encourage you to go back and listen to his journey through that monumental debut. But today? Today we’re celebrating something extraordinary. Brendan just threw down a 35-minute Ironman PR in Lake Placid—on one of the toughest courses out there, deep in the Adirondack Mountains. His performance left no doubt: this guy is only just getting started. A VIP one-on-one athlete coached by BJ Gumkowski, Brendan is showing us what’s possible when training is built on trust, consistency, and inner belief. In this episode, we’re diving deep into his Lake Placid experience—his preparation, race-day mindset, nutrition, mantras, and what it takes to keep showing up, even when the road gets steep. Brendan’s potential is limitless, and today we’re cracking open his process so that we can all level up.

What happens when your race doesn’t go as planned—like a cancelled swim at Ironman 70.3 Western Massachusetts? In this episode, BJ takes us inside race day and the mental pivot from doubt to possibility. He shares how a "death hike" (no one died!) helped prep him for the unexpected, how his pre-meditation mindset might have derailed him in the past, and the one mantra that carried him through. We break down the gritty details of the run, those finish line feels, and the electric energy of community that reminded him why we show up, again and again. Plus, hear how Blanks Nutrition continues to fuel his podium performances and why Ironman Arizona is calling for those ready to join Team YogiTriathlete. This one’s all about presence, perseverance, and leaning into what’s possible—no matter what the day throws your way.

This week, we dive into the powerful story of Kristen Kelly — full-time OB/GYN, mom of two, and YogiTriathlete athlete who just qualified for the Ironman 70.3 World Championships. In this episode, Kristen shares how she breaks through the myth that there’s “not enough time” to chase big goals, carving out early mornings for her training — her sacred “chocolate cake” time before the world wakes up. We explore how mental prep plays a role in racing strong, what it means to “be here now,” and how parenting can actually help us spread our wings. Kristen opens up about key training sessions, her daily routine, the surprising joy of stepping outside life’s routine, and the unexpected moment she realized she was Worlds-bound. It’s honest, energizing, and a reminder that with purpose and consistency, you can feed the joy of life no matter how full your plate is. 🎧 Tune in now — this one’s for anyone who’s ever wondered if they can do it all. (Spoiler: You can.)

In this episode, we dive into the latest from YogiTriathlete life and endurance adventures. Jess shares reflections from her recent Galápagos yoga adventure, including plans to return in 2026, and announces her next challenge: El Cruce, a 3-day stage trail race across the Andes. She’s documenting her training journey on Strava as she prepares to enter the unknown. Meanwhile, BJ reflects on his own path toward Ironman 70.3 Massachusetts, discussing the importance of staying unattached to outcomes. Together, they explore themes of ego, self-awareness, sleep, and how YogiTriathlete continues to be more than a brand—it's a way of life. Topics Covered:  - Highlights from the Awake Athlete Podcast, including the prerace pranayama episode - Jess’s Galápagos yoga adventure recap and announcement of a 2026 return - Jess’s next adventure: El Cruce, a 3-day stage trail race in South America - Jess’s El Cruce training documented on Strava - Race route revealed only two weeks before the start - Overview of Jess’s El Cruce training plan - BJ preparing for Ironman 70.3 Massachusetts and the practice of entering the unknown - Discussion on attachment to outcomes in training and life - Exploration of how ego is not the enemy - Insight on how we are all so self-absorbed and the opportunity for growth - Thoughts on the importance of sleep for endurance and wellbeing - Living the YogiTriathlete lifestyle with intention and presence - Updates from the YogiTriathlete Endurance Squad

There’s a magic that happens when you say yes to life without needing to know all the answers. ✨ This week on the YogiTriathlete Podcast, Jess and BJ sit down, fresh from recording the Awake Athlete audiobook — a journey years in the making. They reflect on the adventure that brought them here: quitting their jobs, selling their house and everything in it, packing up their tiny car, and heading west with no roadmap except a deep trust in life. What they discovered along the way was far more fruitful than just landing in California — it was the nurturing of an unwavering belief: keep moving forward, even when the evidence suggests otherwise. When obstacles appeared, they didn’t retreat. They leaned in. They trusted the next step would reveal itself — and it always did. And here they are: recording Awake Athlete in a professional studio, with the help of their community — including their athlete Paul and their dear friend Katrina, who provided makeup support — bringing this work to life and sharing it with the world. 🎙️ On the latest episode, Jess and BJ dive deep into the power of allowing, trusting, and living urgently. Tune in and be inspired to take your next step — even if you don't know exactly where it will lead. 🔥

The Oceanside 70.3 smackdown was everything—heartwarming, motivating, and full of FOMO-inducing vibes. These athletes showed up big, and their stories will light you up. This is so much more than a race recap. It’s a celebration of what’s possible when community, consistency, and courage collide. The hype is real for 2026—and we want you in on it.

Athlete burnout—it’s real, it’s sneaky, and it doesn’t have to be inevitable. In this unedited early release, we dive deep into the why behind burnout and the holistic, science-backed solutions to keep athletes thriving for the long haul. 💡 We cover:
 ✅ The hidden causes of burnout ✅ How to train smarter, not harder
 ✅ Mindfulness, recovery, and nervous system balance ✅ Why joy is non-negotiable in sport
 Listen first, reflect, and let us know—what’s your biggest burnout breakthrough? 🎙️🔥   Read more about this too in our recent blogpost: How To Avoid Burnout

This episode was recorded just one day after Jessica returned from two transformative weeks in Chile—one leading a life-changing yoga adventure in Patagonia, the other immersed off the grid in the depths of nature. From witnessing transformation in others to embracing her own, this experience was a powerful reminder of why she does this work. Tune in for stories from the trail, reflections on purpose, and the magic of Patagonia.

Life doesn’t wait, and neither do the lessons it throws our way. In this Pause episode, we dive into the power of being on time—not just for life’s appointments but for our own evolution. From BJ’s return to running and the Holy Trinity of LVL to the mental virus of doubt and the upcoming Oceanside 70.3 team race, we explore the challenges that keep coming at us and how to walk our talk through them all. Plus, a France yoga adventure on the horizon, the Ruggable experience (you’ll see), and the ultimate question: Where are you on the path? Hit play and pause with us. 🎧🔥  

In his third appearance on the YogiTriathlete podcast, Lawrence takes us on a profound journey through movement, gratitude, and purpose. We dive into the art of visualization as a creative action for manifestation, the transformative power of the “holy trinity” practices—walking backwards, flow rope, and resisted walking—and how these simple yet intentional movements can unlock new levels of flow and awareness. This episode is a treasure trove of wisdom that will leave you inspired to move and live more consciously. Topics: - mantras not running queues - comparison to other athletes - finding calm first - oxytocin: love and trust - holy trinity - benefits of flow rope, walking backwards & resisted walking - goal setting - visualization - modern science is catching up

✨ Pause ✨ the gap between stimulus and response. The space where dreams meet realization. The place where magic happens. Today we chat about: - Our 8-hour meditation- 30 days of hot yoga flow- Building YogiTriathlete - Our "likes" and "dislikes" create our suffering- BJ's new hoodie - letting something go and allowing something in- Bike camp update from Jess- Our favorite moment from 2024- Ironman Arizona Race Day Recap Movie now on YouTube Join us for this new interim series of the YogiTriathlete Podcast as we riff on life from the pause. It’s not about stopping; it’s about listening, waiting, and allowing what’s next to reveal itself. We’re so grateful to have you with us in this space.

✨ Pause ✨ the gap between stimulus and response. The space where dreams meet realization. The place where magic happens. After wrapping our inspired Ironman Arizona First Timers series, we’re stepping into the pause—where reflection, recalibration, and possibility unfold. Join us for this new interim series of the YogiTriathlete Podcast as we riff on life from the pause. It’s not about stopping; it’s about listening, waiting, and allowing what’s next to reveal itself. We’re so grateful to have you with us in this space.

In this special Coaches Roundtable episode, we sit down with YogiTriathlete Coach and Clinical Herbalist Melissa Gansz to reflect on her incredible race day performance at IMAZ. From achieving the 6th fastest run in her age group to nearly securing a Kona qualification, Melissa’s journey is a masterclass in resilience and preparation. Beyond her race, Melissa shares how her dual role as a coach and athlete influenced her experience and what she’s bringing back to her athletes. Joined by BJ and Jess, this discussion dives into the power of the coach-athlete bond, the mental game of endurance sports, and the thriving YogiTriathlete community that continues to inspire athletes worldwide. Let’s close this chapter together with Melissa and the YogiTriathlete team.

What does it take to become an Ironman? In this special wrap-up episode, we bring you behind the scenes with Team YogiTriathlete’s first-time Ironman finishers—Laura DeGroot, Brendan Hoehn, Patrick Testoni, and Emma Santangelo—as they reflect on their incredible journeys to the Ironman Arizona finish line. From the unforgettable moment of hearing “You are an Ironman” to the lessons they’ll carry forward, this episode dives deep into the heart of endurance and the strength of community. We also celebrate Coach Melissa Gansz, who executed a stellar race with the 6th fastest run in her age group and joined Emma in coming so close to a Kona qualification. This is more than a recap; it’s a celebration of resilience, connection, and the power of daring greatly. We know this podcast has changed the lives of many, you are to thank for that as well. Become a podSQUAD member and support the podcast today. -> Support the podcast

On October 5th, BJ faced a challenging bike crash, leaving him on crutches with painful and significant injuries. The odds of even making it to the Ironman World Championship start line seemed impossible—but BJ didn’t let the “evidence of now” define his future. Instead, years of mental training and an unshakable belief in possibility fueled his comeback. Fast forward to October 26th: BJ defied all expectations. From swimming just a minute shy of his best World Championship time to conquering the grueling marathon mile by mile, he crossed the finish line under the Kona night sky—a living testament to resilience and the strength of the human spirit. Today, BJ shares how he rose above one of life’s biggest setbacks and how this journey is transforming his leadership, athleticism, and vision for YogiTriathlete. ✨ Ready to be inspired? Listen now and hear how BJ showed us all what’s possible when grit meets purpose. 

Since 2016, you’ve kept the YogiTriathlete Podcast commercial-free, and today, we’re showing our gratitude with an early release just for you! Join us as we check in with our incredible Ironman Arizona first-timers, Emma, Brendan, Melissa, Patrick, and Laura. Less than three weeks from race day, these athletes share their experiences, from excitement to nerves, as they prepare to cross the finish line. Tap in to witness their final strides of preparation and feel the powerful heartbeat of the YogiTriathlete community. 🏊‍♂️🚴‍♀️🏃‍♂️ Your support fuels these stories—let’s keep it going!

In the latest installment of our Ironman Arizona First Timers series, we're joined by Melissa Adams, a two-time Ironman finisher and proud member of Team YogiTriathlete, coached by Master Coach BJ Gumkowski. Melissa's first Ironman was at IRONMAN Arizona, so who better to offer insight, inspiration, and raw honesty as our first-timers prepare for their big day? This episode isn't just about crossing the finish line—it’s about what comes after. Melissa shares her unfiltered reflections on the unexpected challenges and moments that follow race day: from surprising chafing and sleepless nights to the best post-race shower of your life and that relentless fog of exhaustion that hits two days later. Melissa reminds us that the journey doesn't end at the finish line. It's these lesser-discussed moments that define the full experience of an Ironman and show the strength needed to navigate the aftermath. If you're gearing up for your first race or have ever pushed yourself to the limit, this episode will resonate deeply. We know this podcast has changed the lives of many, you are to thank for that as well. Become a podSQUAD member and support the podcast today. -> Support the podcast 🎧 Tune in and let us know what you think.