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Athlete with Asthma Show: Daily Summaries Delivered
by Jonny Havey
The Athlete with Asthma Show educates and inspires listeners to overcome perceived physical limitations and achieve their fitness goals. Host Jonny Havey, an ultra runner and endurance athlete with asthma and PFO, certified yoga instructor, and longevity enthusiast, takes you on a journey to thrive physically and athletically by practicing simple fitness techniques and embracing a mind-over-matter approach.
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- Today17 min
I Didn’t Stretch For 3 Months (Here’s What Happened)
►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide What happens when you train hard for 90 days but barely make time to stretch? You might be leaving performance on the table without even realizing it. After 90 days of inconsistent stretching during an intense HYROX training cycle, I've noticed some serious changes in my body. My hip flexors are extremely tight, I'm experiencing peroneus pain, my legs feel stiff, and my warmups are taking longer than usual. Despite cutting two to three minutes off my HYROX time in just eight weeks, I realized that neglecting stretching and recovery could be holding me back from performing even better. In this episode, I'm sharing what happens when you consistently push your body without giving it enough time to stretch, recover, and repair. More importantly, I'll walk you through the changes I'm making over the next few weeks to get my body ready for HYROX and the recovery habits I recommend incorporating into your own training routine. Here's what you'll learn: The warning signs that you're not stretching enough. How tight hip flexors, calves, hamstrings, and glutes can contribute to discomfort in other areas of your body. Why peroneus tightness and pain can be a sign that your body needs more mobility and recovery. How neglecting stretching can affect your running performance and lead to training plateaus. Why taking at least one full rest day per week is essential for athletic performance. My current recovery plan, including stretching twice daily, icing, and getting regular massages. The simple stretching and recovery routine I recommend for every training cycle. Whether you're training for HYROX, running ultras, preparing for a race, or simply trying to become a stronger athlete, remember that getting better isn't just about working harder. It's also about giving your body the care it needs to perform at its best. You don't have to spend hours stretching every day to get started. Consistent mobility work, proper rest, and listening to your body can make a meaningful difference. Now I want to hear from you: What's your current stretching and recovery routine? Leave a comment and share what you're doing to avoid burnout, improve performance, and stay healthy. 🔗 Resources I Mentioned in This Episode: Run Infinite: https://www.instagram.com/run_infinite/ Chapters:00:00 Welcome to Athlete With Asthma show00:44 Why Athletes Neglect Stretching01:55 What 90 Days Without Consistent Stretching Did to My Body02:05 Hip Flexor and Groin Tightness04:08 Peroneus Pain and Warning Signs05:43 How Stiffness Affects Athletic Performance07:25 Training Plateaus and the David Goggins Lesson09:02 My Recovery Plan Before HYROX09:14 Why a Full Rest Day Is Non-Negotiable10:29 My Stretching, Icing, and Massage Routine13:12 Essential Stretching and Recovery Habits15:43 Share Your Recovery Routine16:20 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.
- 1 weeks ago22 min
3 HYROX Workouts Helping Me Get Faster
►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide I cut 2.5 minutes off my HYROX time in less than eight weeks, even while dealing with illness and traveling. The biggest change? I stopped thinking about HYROX training as simply working harder and started focusing on heart rate zones, race-specific conditioning, strength, and running volume. In this episode, I break down the three workouts that helped me improve from roughly 1:09:30 to 1:06:30–1:07:00, with a specific focus on spending more time performing at a high pace without pushing unnecessarily into zone five. You’ll learn: How heart rate zones impact your HYROX performance Why zone three and zone four are so important for HYROX How to combine running with HYROX movements to improve transitions A race-pace workout using burpee broad jumps, rowing, lunges, and wall balls A strength and cardiovascular interval workout to prepare for fatigue Why running more can make the running portions of HYROX feel easier How to progressively increase your training without simply doing more intensity The goal isn't just to train harder. It's to teach your body to move faster, recover better, and maintain a higher pace without burning out before the final wall balls. Whether you're preparing for your first HYROX or trying to take minutes off your current time, these workouts can give you ideas for making your training more race-specific. If you're training for HYROX, let me know in the comments: what workout has made the biggest difference in your race performance? Always consult a healthcare professional before changing your training, especially if you have asthma or another condition that may affect exercise. Chapters:00:00 Welcome to Athlete With Asthma show00:44 The HYROX breakthrough01:28 How heart rate zones impact HYROX04:24 How to train your zones smarter05:33 Workout one: race-pace simulation13:02 Workout two: strength and cardio intervals19:25 Workout three: run more to get faster21:29 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.
- 2 weeks ago18 min
My favorite Junk Food That Doesn’t Wreck My Training
►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide What if you could enjoy your favorite “junk foods” without completely wrecking your training or healthy lifestyle? In this episode, I’m sharing some of my favorite healthier junk food alternatives that I actually eat regularly, including corn chips and guacamole, better potato chips, homemade and store-bought tortillas, low-sugar dairy-free ice cream, and cauliflower crust pizza. The goal isn’t to convince you that junk food is healthy. It’s to show you how making smarter swaps can help you enjoy the foods you love while supporting your health, training, and long-term goals. I’ll also share how I approach sugar, dairy, gluten, food cravings, and healthier alternatives, plus why giving yourself some grace can actually make it easier to stay consistent with a healthy lifestyle. In this episode, you’ll learn how to: Make your favorite junk foods a little healthier Pair less healthy foods with more nutritious options Choose better ingredient lists when buying snacks Find lower-sugar alternatives to traditional ice cream Enjoy pizza with a cauliflower crust and alternative cheese Build a healthy eating approach you can actually maintain long term Remember, you don’t have to train for just one race or event. You’re training for life. Chapters:00:00 Welcome to Athlete With Asthma show00:51 Why junk food can fit your lifestyle02:44 Corn chips and guacamole05:17 Choosing better potato chips07:51 Tortillas, tradition, and family10:16 Low-sugar dairy-free ice cream14:15 A healthier pizza alternative17:46 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.
- 3 weeks ago14 min
How to Work Out While Traveling (Without Ruining Your Vacation)
►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Traveling while training for a race can make it feel like you have to choose between staying on track and actually enjoying your trip. But you don't have to choose. In this episode, I share how I kept training during back-to-back vacations just five to six weeks before my HYROX event without letting my workouts take over the trip. You'll learn three practical ways to stay active while traveling: How to plan your training around your race and travel schedule Why traveling during a build week can be a mistake and when to maintain, taper, or back off How to swap exercises when your hotel, cruise ship, or destination doesn't have the equipment you need How to turn walking, running, hiking, and sightseeing into part of your training How to make exercise enhance your vacation instead of feeling like another obligation How to plan active excursions that let you explore a new destination while staying active I also share examples from my Alaskan cruise, including how I replaced wall balls with squat thrusters, used running to explore Skagway, and turned a hike in Ketchikan into one of the highlights of the trip. Whether you're training for a race, following a fitness routine, or simply trying to live a healthier life, these strategies can help you keep moving wherever you go. 🔗 Resources I Mentioned in This Episode: Outlive (book by Peter Attia MD) - https://amzn.to/42g7vZW Chapters: 00:00 Welcome to Athlete With Asthma show00:44 Why travel training requires a plan01:10 Step one: plan around your race timing03:09 Use drop weeks and taper strategically06:02 Step two: keep moving while traveling06:52 Swap exercises when equipment is limited08:51 Step three: make exercise part of the trip10:53 Explore through active travel and excursions12:24 Why movement matters13:40 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.
- 4 weeks ago13 min
We Took an Alaska Cruise During Training (Here’s What Happened)
►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Traveling can make it surprisingly easy to fall out of your normal health and fitness routine. On this Alaskan cruise, we found several ways to stay active, eat well, manage our energy, and enjoy the experience without completely going off the rails. In this episode, I break down exactly what we did right for our health and fitness while traveling, what we would change next time, and the lessons you can apply to almost any vacation or trip. We cover how to: Choose travel accommodations with access to a gym and places to exercise Stay active without packing your schedule with too many activities Enjoy non-alcoholic drinks without relying on alcohol Make healthier food choices while still enjoying your vacation Manage desserts, processed sugar, and cheat days Reduce your risk of getting sick while traveling Make better choices with sugary mocktails and non-alcoholic drinks Maintain your fitness goals while still enjoying the experience The goal isn't to make your vacation feel like another training block. It's to find a balance that lets you enjoy the trip while still taking care of your body. Whether you're planning an Alaskan cruise, an all-inclusive resort, or another type of vacation, these travel fitness strategies can help you stay active, healthy, and prepared without missing out on the fun. 🔗 Resources I Mentioned in This Episode: Outlive (book by Peter Attia MD) - https://amzn.to/42g7vZW Chapters:00:00 Welcome to Athlete With Asthma show00:44 Setting up your cruise for training01:31 Why a gym and running track matter02:59 Choosing non-alcoholic drinks04:01 Balancing active excursions and downtime05:47 Eating healthy on a cruise06:50 Managing sugar and cheat days09:35 Using masks to avoid getting sick11:22 The lesson from sugary non-alcoholic drinks12:53 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.
- Oct 2, 202610 min
How To Start Working Out Again After Being Sick
►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Getting back to working out after being sick can be frustrating. Your fitness may have taken a hit, your energy might still be low, and your first few workouts can feel harder than ever. So, how do you safely rebuild your routine without pushing yourself too hard? In this episode, I share 7 tips for getting back into your workout routine after being sick, based on my personal experience living with asthma and staying active. I'll walk you through how I approach returning to exercise, managing workout intensity, rebuilding consistency, and giving my body the time it needs to recover. Whether you're a runner, an athlete, or simply trying to maintain a consistent exercise routine, these tips can help you approach your return to training with more patience and a better understanding of recovery. Here's what you'll learn: How to adjust your workout intensity when returning to exercise. Why your first two workouts after being sick can feel so difficult. How to recognize when you might be pushing yourself too hard. Why hydration, electrolytes, and proper nutrition matter during recovery. How getting extra sleep and rest can support your return to exercise. Why giving yourself grace is essential when rebuilding consistency. Getting sick doesn't mean you've lost all your progress. It's an opportunity to listen to your body, adjust your expectations, and gradually work toward your fitness goals again. 🔗 Resources I Mentioned in This Episode: Outlive (book by Peter Attia MD) - https://amzn.to/42g7vZW Chapters:00:44 Welcome to Athlete With Asthma show01:19 My Experience With Asthma and Illness02:05 Seven Tips for Returning to Exercise03:04 Tip 1: Reduce Your Workout Intensity04:00 Tip 2: Prepare for a Difficult First Workout04:52 Tip 3: Get Through Your First Two Workouts05:52 Tip 4: Monitor How Your Body Recovers06:38 Tip 5: Prioritize Hydration and Nutrition07:28 Tip 6: Get Extra Rest and Sleep07:49 Tip 7: Give Yourself Grace09:48 Final thoughts and an invitation to join Athlete With Asthma healthy living guide ▶️ Other Helpful Video: 5 Reasons You Should Workout When You Are Sick: https://youtu.be/kaYks2VoWWY I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.
- Sep 18, 202610 min
12 Weeks to Hyrox: How I'm Cutting 10 Minutes
►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide If you want to get faster at HYROX, one of the most valuable things you can do is run a HYROX simulation before race day. In this episode, I break down 5 ways I’m personally working to cut up to 10 minutes from my HYROX time over the next 12 weeks. My last simulation gave me a 69-minute baseline and showed me exactly where I have the biggest opportunities to improve. A simulation is more than just a practice race. It helps you understand how your body performs throughout the event, identify where you are losing time, and figure out what you need to focus on before race day. I cover the five areas I’m focusing on: Cutting transition times so you keep moving instead of wasting valuable minutes between stations Running on tired legs by practicing running immediately after hard strength exercises Mastering burpees, lunges, and wall balls when you’re gassed, especially during the later stages of the race Improving form for speed and energy efficiency so you can conserve energy without sacrificing too much pace Working with a coach and finding the right community to help you train toward your goals I also explain what I learned from my previous HYROX simulations, how doubles and solo racing can expose different weaknesses, and why your running strategy needs to change as fatigue builds throughout the race. Whether you're preparing for your first HYROX or trying to take 5 to 10 minutes off your current time, a simulation can give you the information you need to train with more purpose. What would you focus on if you needed to cut 5 to 10 minutes from your HYROX time in the next 12 weeks? Drop your tips in the comments. Chapters:00:00 Welcome to Athlete With Asthma show00:44 Why race simulations matter01:31 My 69 minute simulation and 10 minute goal02:52 Five ways I’m cutting HYROX time03:00 Cut time with faster transitions04:54 Learn to run on tired legs06:21 Master brutal stations under fatigue07:34 Improve form for speed and efficiency08:41 How coaching and community can help10:08 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.
- Sep 11, 202618 min
Why I Always Work With A Fitness Coach to Reach My Goals
►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Working with a fitness coach can be one of the most powerful ways to reach your goals, especially when you have a specific performance goal in mind. Throughout my life, coaches have helped me become a better athlete, from soccer and ultimate Frisbee to yoga, HIIT, ultramarathons, and now HYROX. But even with years of experience, certifications, and knowledge, I’ve learned that there are limits to what I can accomplish on my own. In this episode, I share 5 reasons why working with a fitness coach can help you reach your goals faster and become a better athlete. The right coach should push you harder than you would push yourself, understand your individual needs and limitations, provide experience and strategies you may not discover on your own, encourage you when things get difficult, and take some of the guesswork and stress out of training. I also share how working with my ultramarathon coach Caitlin helped me prepare for and ultimately win a 100K race, and why I decided to work with Scott at Endorphin as I pursue my goal of competing for a podium at HYROX Denver. During a recent HYROX training session, Scott challenged me to run a kilometer in under 4:10 after my legs were already exhausted. I finished in 3:54. That moment reminded me exactly why having the right coach can make such a difference. If you’re training for a race, trying to get stronger, improving your fitness, or working toward a major athletic goal, this episode will help you understand what to look for in a coach and why investing in the right guidance can help you reach your potential. Chapters:00:00 Welcome to Athlete With Asthma show00:44 Why working with a coach matters00:56 How coaches shaped my athletic journey02:21 From yoga to HIIT certification03:55 The ego of training on your own05:12 Reason one: How a coach pushes you further05:43 Reason two: Finding a coach who understands your limits07:47 Why I hired a HYROX coach09:28 The value of honest, objective feedback11:50 My HYROX training breakthrough15:19 How a coach can help you get faster16:55 Less stress and more effective training18:14 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.
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About Athlete with Asthma Show
The Athlete with Asthma Show educates and inspires listeners to overcome perceived physical limitations and achieve their fitness goals. Host Jonny Havey, an ultra runner and endurance athlete with asthma and PFO, certified yoga instructor, and longevity enthusiast, takes you on a journey to thrive physically and athletically by practicing simple fitness techniques and embracing a mind-over-matter approach.
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