Physical fitness is not just about lifting weights or running marathons; it's about discipline, resilience, and continuous self-improvement. Fitness champions help coach and inspire others to achieve their fitness goals. As a part of this series, I had the distinct pleasure of interviewing Michellie Jones.
IRONMAN U Master Coach and IRONMAN Hall of Famer, Michellie Jones, is an Olympic medalist and the first Australian woman to win the IRONMAN World Championship. As one of the most diversely accomplished triathletes of all-time, Jones continues to give back to the sport of triathlon as an IRONMAN U Certified Coach at Giddy Up Multisports Coaching, as well as serving as head coach for the University of California San Diego Triton triathlon team.
Thank you so much for joining us! Before we dive in, our readers would love to “get to know you” a bit better. Can you tell us a bit about your ‘backstory’?
I grew up in a small country town just outside of Sydney, Australia, with my twin sister Gabby. Our childhood was filled with adventures, and my mother’s passion for horses sparked our own love for them—like any young girl, I was horse-crazy! But my path took a turn when my first run coach recognized something special in me and encouraged me to explore triathlon, not just running.
From there, my journey in the sport snowballed. Within a few years, I found myself on the podium at the Triathlon World Championships, winning back-to-back titles in 1992 and 1993. The thrill of competition didn’t stop there—I went on to claim a silver medal at the Sydney 2000 Olympics, then faced the heartache of missing the 2004 Olympics. But with resilience, I turned that disappointment into motivation and began my IRONMAN journey.
In 2005, I raced my second-ever IRONMAN at the World Championships in Kona, where I finished second, overtaken in the final stretch with less than six miles to go. The next year, I returned and became the IRONMAN World Champion at the age of 36, the oldest first-time winner at the time—a record recently surpassed by Laura Phillip by a few months in 2024.
In 2016, I had the incredible honor of guiding at the Rio Paralympics, where I helped a visually impaired athlete secure a gold medal in triathlon. It was a moment that underscored the power of sport to inspire and uplift.
I still race as an age grouper today, but my passion has expanded into coaching a diverse group of athletes, from beginners taking their first steps into the sport to seasoned competitors striving for their next goal. Every athlete’s journey is unique, and I’m proud to help them find their potential and chase their dreams, just as I did.
Can you share with us the most interesting story from your career? Can you tell us what lessons or ‘takeaways’ you learned from that?
One of my favorite quotes is, “We didn’t train all those hours to become famous. But we did train for the chance for this moment and moments that follow.” That is how I describe my Olympic experience because of all the paths that this has led to, which included my journey to the IRONMAN World championship title in Hawaii again another first for Australia and then the opportunity to Guide Sight amid hearing impaired Katie Kelly to the Paralympics Triathlon Gold in Rio.
I have often been asked if I was ever disappointed with not winning Gold at the Sydney 2000 Olympic even a high profile Australian swim coach tried to undermine my performance but I believe my destiny was silver and not the Gold and I walked away know I did everything I could on the day that I was given as this had been a Mantra ever since to many of the athletes I have coached,,,” Be happy with race you had not the race you wish you had.”. I truly am honored to be Triathlon’s first ever Silver Medalist and it has taught me many things. For one thing resilience and the Olympic experience showcased my resilience and ability to perform under immense pressure.
You are a successful leader. Which three character traits do you think were most instrumental to your success? Can you please share a story or example for each?
The three traits of resilience, empathy, and adaptability have allowed me to guide athletes through obstacles, connect on a deeper level, and make quick adjustments when necessary and they continue to be the foundation of my leadership approach.
The path to success is rarely smooth, and being resilient has been crucial in navigating challenges and setbacks. I remember a time when a top athlete I was coaching faced an unexpected injury just weeks before a major race. The injury was a huge blow, both to the athlete and to me as their coach. Instead of dwelling on the setback, I stayed focused on finding solutions—revising the training plan, emphasizing recovery, and adjusting goals. The athlete not only healed but went on to achieve a personal best later that season. This experience reinforced that resilience isn't about avoiding adversity but rather rising above it with a positive mindset.
Understanding and connecting with each athlete on a personal level has been a cornerstone of my coaching success. I’ve found that genuinely listening to athletes’ concerns, fears, and motivations allows me to guide them more effectively. A few years ago, I worked with an athlete who was struggling with balancing life, work, and training. Instead of just focusing on numbers and performance, I took the time to learn about their pressures and adjusted the training plan to fit their reality. By meeting them where they were, we built trust, and they eventually found their rhythm, achieving their goals without sacrificing the rest of their life. That experience reminded me that empathy creates an environment where people feel supported and motivated to grow.
The ability to adapt is vital in leadership, especially when things don’t go as planned. A great example of this was during a race when severe weather forced a course change just hours before the start. Many athletes were thrown off by the last-minute changes, but I quickly re-strategized with my athletes, focusing on how to handle the new conditions. We revised pacing, nutrition, and mindset on the spot. As a result, they navigated the unexpected challenge calmly and performed beyond expectations. This situation highlighted that flexibility and adaptability allow leaders to stay effective and keep others moving forward, no matter what comes their way.
Are you working on any exciting new projects now? How do you think that might help people?
I have been actively collaborating with IRONMAN and TriDot to update and enhance the IRONMAN U Education Coaching Course. This effort aims to provide coaches with the most up-to-date, science-backed information and tools necessary to guide their athletes to success.
By refreshing the course, we're incorporating the latest training methodologies, performance data, and coaching strategies. This update will help coaches better understand the unique demands of triathlon, from beginners to elite-level athletes, ensuring they are well-equipped to address diverse needs and challenges.
Overall, the updated IRONMAN U Education Coaching Course will serve as a valuable resource, empowering coaches with the tools they need to excel. Whether you're a seasoned professional or just starting out, this course aims to elevate coaching standards and improve the triathlon experience for athletes around the world.
Ok, thank you for all that. Now let’s shift to the main focus of our interview. What inspired you to pursue a career in fitness?
I was inspired to pursue a career in fitness because I’ve always had a drive to prove the doubters wrong. In high school, a teacher told me that as a female athlete, I wouldn’t have longevity—that as soon as I got a boyfriend, I’d lose my passion and give up. Those words stuck with me, not as discouragement but as fuel to prove that women can have lasting, meaningful careers in sports. It wasn’t just about proving others wrong; it was about showing that the limits people tried to place on me didn’t define what I could achieve.
Luckily, I had strong, empowering role models who shaped my journey. My mother, who raised four daughters on her own, taught me about resilience and dedication. Her strength showed me that determination and hard work could overcome any obstacle. My first running coach, who always believed in my potential, used to say, "Will you remember me when you're famous?" Those words were a reminder that someone believed in me and saw my potential, even when I sometimes doubted myself.
Growing up as an athlete, I experienced firsthand the incredible power of setting goals and turning aspirations into reality. Training, competing, and pushing my limits not only built my physical strength but also showed me the strength of my will. It was this transformative journey that made me realize I wanted to help others discover their fitness ‘why.’ There’s something so powerful about seeing athletes, no matter where they start, define their dreams and then push themselves to dream even bigger.
What truly inspires me now is watching the journey of others. It’s not just about the victories or the medals; it's about the grit, the perseverance, and the determination they show in the face of challenges. Every athlete’s path is unique, and I love being there to witness their growth, to cheer them on when the going gets tough, and to see them overcome obstacles they once thought were insurmountable. I am proud of every individual I work with because the path they walk is never easy, but it’s always worth it. Helping them find that strength within themselves and watching them evolve is what keeps me passionate about this field.
What unique strategies do you use to keep your clients motivated and engaged in their fitness journeys?
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Personalized Goal Setting – Discovering the “Why and The Why Not" I focus on helping athletes identify their unique motivations, setting personalized goals that go beyond race day. These might include weekly targets like mastering a technical skill, achieving a specific workout, or hitting a new training milestone. Breaking down the big goal (like completing an IRONMAN) into smaller, attainable steps keeps athletes experiencing regular wins, boosting motivation throughout the season.
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Celebrating Progress, Not Just Results
The journey matters as much as the outcome. I emphasize celebrating progress, not just race-day performance. Acknowledging improvements in pacing, better nutrition habits, or training personal bests keeps athletes motivated. I often share their successes in our group or on social media to foster a sense of community and pride. -
Incorporating Gamification and Challenges
To inject fun into training, I use challenges and friendly competitions. These could be “Strava segments,” technique improvement contests, or a points system for hitting training targets. These mini challenges tap into the athlete’s competitive spirit and keep them engaged. -
Regular Check-ins and Accountability
Consistent accountability helps keep athletes on track. I schedule regular check-ins, either via video calls or in-person, to review progress, discuss challenges, and adjust plans. These meetings ensure training aligns with their lifestyle, preventing burnout and keeping them motivated. -
Visualization and Mental Skills Training
Triathlon is as much about mental resilience as physical readiness. I incorporate visualization techniques and mental skills training to help athletes mentally rehearse race scenarios and visualize overcoming obstacles. This builds confidence and maintains focus throughout the season. -
Leveraging Technology and Data Feedback
I utilize tech tools like GPS watches, heart rate monitors, and power meters, as well as AI-driven training platforms like TriDot, to provide real-time data. These metrics offer tangible proof of progress, whether it's improved splits, heart rate zones, or power output. -
Building a Strong Community and Peer Support
Creating a supportive community is crucial for motivation. I organize group training sessions, virtual meetups, and local workouts where athletes can connect and share their experiences. This sense of camaraderie makes athletes feel like they’re part of a team, even in an individual sport.
Example: Every Monday, we have a virtual social workout, turning training into a fun group event. We also pick a team race each year, encouraging everyone to race together, building a sense of unity and shared accomplishment. -
Keeping it Fun and Mixing Up Training
Variety is key to maintaining interest and avoiding burnout. I mix up training with cross-training, unique brick workouts, or training in new and scenic locations. This change of pace keeps athletes excited and mentally fresh.
By emphasizing personalized goals, celebrating progress, creating accountability, fostering mental strength, and nurturing a community spirit, I aim to craft an environment where athletes not only stay motivated but truly enjoy their journey. It's about inspiring them to dream bigger and find joy in every step of the process.
Can you share a particularly memorable success story of a client transformation that you’ve helped achieve?
For me, success is incredibly individualized. It’s not just about podium finishes; it's about those personal victories that can be life changing. It might sound cliché, but every athlete I work with leaves a memorable mark because every journey is unique. Here’s one particularly memorable transformation that stands out:
I worked with an athlete who, despite being a strong athlete, had a deep-seated fear of the bike especially taking the hands off the handlebars to even take a drink. This fear had held them back from fully committing to triathlon coming from a swim/run background. It wasn’t about speed or winning a race—it was about conquering something that had been a significant emotional barrier.
We started by breaking down the challenge into small, manageable steps. Our first goal was simply to get comfortable with the idea of just riding and doing basic cycle drills like braking and mounting and dismounting. Each time, we went a progressed a bit further, progressing from taking one finger off to the entire hand
We incorporated mental techniques like visualization, deep breathing exercises, and creating positive associations cycling. I encouraged the athlete to visualize themselves biking confidently, focusing on the feeling of being one with bike and know the limiters rather than the fear. It was crucial to build not only physical comfort but also mental resilience.
We joined group training sessions to create a supportive and encouraging environment. Seeing others succeed and hearing their stories helped normalize the experience and made them feel less isolated in their fear. I also made sure to celebrate every little milestone, acknowledging the courage it took just to show up and take the next step.
After a few months of consistent effort, the athlete was able to ride with no hands, grab water bottles and ride hand in hand with other cyclists—She was finally comfortable enough to enter her first IRONMAN and she ended up qualifying for the IRONMAN world Champs in Kona. I will never forget smile on their face when they crossed that finish line was unforgettable. The confidence they gained from overcoming this challenge didn’t just impact their triathlon journey; it carried over into other areas of their life.
This story is a reminder that success isn’t just measured by times or titles but by the courage to face fears, the persistence to keep trying, and the joy of celebrating every milestone, no matter how small. Every athlete has a story, and each one is a testament to the power of setting personal goals and finding the strength to achieve them.
How do you stay updated with the latest fitness trends and incorporate them into your coaching?
Staying updated with the latest fitness trends and effectively incorporating them into my coaching is a multifaceted approach. I believe that actively competing at a high level is one of my greatest advantages as a coach. By continuing to race, I stay in touch with the demands, challenges, and evolving dynamics of the sport. It’s a constant reminder of what it feels like to train, push limits, and compete—which makes my coaching more relatable and grounded in real-world experience.
By blending ongoing education, real-world racing, peer collaboration, and mentorship, I ensure my coaching stays current and relevant. This comprehensive approach not only benefits my athletes but also makes me a more well-rounded and adaptable coach, capable of navigating the ever-evolving world of fitness and triathlon.
Here is our main question. Based on your research or experience, can you please share your “5 Things Anyone Can Do To Improve Their Fitness Routine”?
1. Set Clear and Achievable Goals: One of the most powerful motivators is having a clear goal in mind. This could be anything from completing a 5k, hitting a personal best in a lift, or simply getting active three times a week. Setting specific, measurable, and realistic goals can help guide your training and keep you accountable.
2. Find a Workout Buddy or Community: Having a partner or a group to train with can make a huge difference in motivation. It brings accountability, support, and often a little friendly competition, which pushes you to go further than you might alone.
3. Mix Up Your Routine to Avoid Burnout: Doing the same thing day in and day out can lead to both physical and mental fatigue. By cycling thru different workout phases throughout the year and scheduling time off—keeps things fresh and helps target different goals throughout the year.
4. Track Your Progress to Stay Motivated
Keeping a record of your workouts can help you stay on track and show you how far you’ve come. Whether it’s through a fitness app, a journal, or taking progress photos, seeing tangible evidence of improvement can boost your motivation.
5. Focus on Recovery and Listen to Your Body
Recovery is just as important as the workouts themselves. Adequate rest, stretching, foam rolling, and proper nutrition can prevent injury and allow your body to adapt and improve. Taking rest days seriously can lead to better long-term results.
By setting clear goals, finding support, keeping things varied, tracking progress, and focusing on recovery, anyone can elevate their fitness routine and stay engaged on the journey to better health and performance.
What role do you believe mental health plays in physical fitness, and how do you address this with your clients?
I believe that mental health is absolutely fundamental to physical fitness. The mind and body are deeply interconnected, and an athlete's mental well-being can significantly impact their performance, consistency, and overall experience in training. I emphasize that fitness isn’t just about physical strength; it’s about mental resilience, confidence, and balance.
A positive mindset is the foundation of any successful fitness journey. I work with athletes to cultivate a mindset focused on growth, perseverance, and celebrating progress rather than just end results. This means setting realistic expectations, recognizing small wins, and fostering self-compassion when things don’t go as planned.
It is often discussed what they enjoy about the training process, what motivates them, and how they can focus on what they can control (one of my favorite mantras). This approach reduces anxiety, keeps athletes engaged, and helps them maintain a healthier relationship with their training.
Triathlon and endurance sports can be demanding, and balancing training with everyday life is crucial for mental health. I encourage athletes to prioritize stress management and find a sustainable balance between training, work, family, and social life. If I notice that someone is becoming overwhelmed, we might adjust the training plan to accommodate their current stress levels.
You can also integrate restorative practices, like yoga, stretching, or mindfulness sessions, to help them unwind, reduce stress, and stay in tune with their bodies.
Mental health is closely tied to having a clear sense of purpose. I make sure athletes not only have a physical goal but also understand their deeper motivation—their 'why.' Whether it's for health, personal achievement, or the love of the sport, having a strong 'why' helps athletes stay focused and resilient, especially during tough training phases.
I encourage setting both short-term and long-term goals that are specific, achievable, and personally meaningful. This helps build confidence, keeps motivation high, and makes the journey more rewarding. I also create a safe space and deep trust for my clients to share their thoughts, feelings, and challenges. Whether it’s training frustrations, personal stressors, or just a tough day, I make it clear that open communication is welcome. This honesty allows me to tailor their training plan to their emotional state, ensuring that they don’t feel overwhelmed or isolated.
While I provide support and a listening ear, I am also aware of the limits of my expertise. If an athlete is struggling with deeper mental health challenges, I encourage them to seek professional help from a therapist or counselor. I firmly believe that seeking help is a sign of strength, and I want them to have the best resources available to support their mental well-being.
By integrating mental health into physical training, I aim to help athletes not only become stronger and faster but also happier, more balanced, and more resilient individuals. A healthy mind truly is the foundation for a strong body, and addressing both is key to long-term success in fitness and life.
You are a person of enormous influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger. :-)
Celebrate every fitness milestone, not just the finish line.
Change the narrative around fitness and success. The movement would emphasize celebrating progress at every stage, not just at the end goal. Whether someone is taking their first steps toward fitness or finishing an ultra-endurance race, every effort would be acknowledged. This could be done through community recognition events, social media shout-outs, and peer-to-peer encouragement platforms. And also work to break down barriers to fitness access, particularly in underserved communities. This could involve partnering with local organizations, businesses, and governments to provide safe spaces for activity, funding for fitness programs, and education on the importance of movement for physical and mental health. It’s about ensuring everyone has the opportunity to move, regardless of their circumstances.
The ultimate vision though would be to change how people view fitness and movement—from something intimidating or purely goal-oriented to something joyous, empowering, and accessible. It’s about building healthier, happier communities where movement is a celebration of what the human body and spirit can achieve.
If this movement could create a ripple effect where people support each other, find joy in fitness, and redefine what health and wellness look like, it could lead to a world where everyone feels strong, capable, and connected.
What is the best way for our readers to continue to follow your work online?
The best way to follow my journey via online and stay updated on my journey, tips, and motivational content, the best ways would be my website GiddyupMultisports.com, Instagram Michellie_Jones and Facebook Michellie Jones Coaching
This was very inspiring. Thank you so much for the time you spent on this. We wish you only continued success.
