TriFit Evolution

Listening to your body: The difference between hard and dangerous

8/12/2022

On a recent trip to visit family in Utah, I went on an early morning recovery run and wound up in the ER. After a long day of travel and a poor night’s sleep, I arose early to run and found myself struggling to maintain an 11:00/mi pace (for me, that’s very, very easy under normal conditions). Initially, I rationalized that I was probably dehydrated from the flight, and that I was now running at 5,000 ft elevation when I live and train at sea level, and that I was tired from not sleeping well. All of those factors were valid reasons as to why I’d struggle, so I pushed on, trying to shake off the extreme fatigue. However, I only made it around the block before deciding to stop and walk back. During that 5 minute run, my heart rate had skyrocketed and I had to sit down on the curb 3 different times just to catch my breath.

Something wasn’t right. And I knew it.

As endurance athletes we are hard-wired to push ourselves when we’re tired. To ignore fatigue, and to keep on going when our body is telling us to stop. We are expert at ignoring pain and testing our limits. Even those who aren’t athletes are good at pushing themselves past the point of discomfort as they exercise. So how do we know when to stop our activity and when to push through? What are the signals we should listen to and what can we effectively ignore without getting into serious trouble?

Here are 4 rules that can help us understand our body’s response to hard workouts, and us realize when to stop an activity:

Out of the ordinary- Most people have a history of how they respond to certain activity levels. Even if you’re not a serious athlete, we all know what it’s like to do a hard workout, run, or ride. We know how it feels to push our legs, lungs, or bodies and how we respond. For serious athletes, we have data points that can help: power numbers, pacing, and heart rate can all be used to help us determine if any discomfort we are feeling is ‘normal’. I’ve told many clients, being a triathlete is about ‘becoming comfortable being uncomfortable’. However, when that discomfort becomes not normal, meaning you’re feeling different then you normally feel during a similar workout of the same intensity, you might want to back off. Nausea, extreme fatigue, dizziness, etc. are outside the realm of normal. If you feel these symptoms or anything out of the ordinary for you, it’s a good time to stop.

Acute pain - this goes without saying, but it bears repeating. If you suddenly experience sharp, shooting, or acute pain, this is your body’s alarm bell and you need to listen. General discomfort from aching muscles and accumulating blood lactate is normal during hard workouts; sharp pain is not. If you’re not sure if the pain is acute or general, here’s a post I wrote a while ago about injuries that can give a bit more direction.

Extremes- this is similar to recognizing things out of the ordinary, but more dramatic. If there is anything during the workout that causes a person to go from one extreme to another, this is a sign to stop immediately. One example is heat exhaustion/heat stroke- when the body is unable to cool its core temperature by sweating and the person overheats. Initially an athlete may be sweating profusely, then over time, they stop sweating all together. This falls under the ‘extremes’ rule. In this instance, the athlete can no longer produce sweat to cool the body and they will overheat and go into heat stroke unless they stop and seek medical attention immediately.

Listen to your gut- this is probably the most subjective rule, yet the most accurate. If something tells you to stop, even if you can’t point a finger on it, you need to listen. Even if you’re in the middle of a group run, or out on a ride with your training partner, listen to your gut. On that run, I knew something wasn’t right, even before I checked my HR and pulse. I knew something was wrong. And I was right.

During my early morning run, I had gone into atrial fibrillation (A-Fib), a condition where the upper chambers of the heart quiver erratically and don’t expel all the blood from the heart. This causes an irregular heartbeat, and if left untreated can lead to a blockage in the heart (a blood clot). If undiagnosed, this has a very high likelihood of causing a stroke, when the clot breaks loose and travels to the brain.

Luckily, I recognized something wasn’t right. It wasn’t the altitude, (I’ve run in Utah countless times over the years and understand how my body responds to the change). It wasn’t a lack of sleep (need I remind any of you I have two toddlers and haven’t slept well in 4 years). It wasn’t dehydration (I’m used to being slightly dehydrated on runs). Something was definitely wrong. I walked back to the house, had my wife check my pulse and she confirmed it was erratic. I texted a client who’s husband is an ER doc. She relayed the message and he called me immediately and confirmed it sounded like A- Fib and told me to hang up and go straight to the ER. After a battery of tests they determined the best thing for me to get my heartbeat back on a regular rhythm would be to shock me, just as they would to someone in cardiac arrest. After sedating me, they did so, and my heart rate returned to its regular rhythm.

This was an important reminder to me to pay attention to what your body tells you. Understanding the difference between danger signals and the body’s normal response to hard workouts are paramount in helping everyone, athletes and non-athletes alike, train safely and successfully. In my case, it was critical that I recognized that something was wrong and I’m certainly glad that I did.

Understanding Cardiac Drift- When the Heart Rate Doesn't Match the Effort

5/27/2022

With the heat and humidity of summer quickly approaching, and the race season well under way, I’ve had some athletes and clients ask me why their heart rate tends to climb, even when their perceived effort remains the same. This is commonly known as ‘Cardiac Drift’ or the slightly more technical name, ‘Aerobic Decoupling’. Whether you are a seasoned athlete or an ‘average Joe or Jill’ looking to get outside and enjoy some exercise, it’s helpful to know what this sensation means and how we can avoid it.

Let me say upfront I’m not a medical professional. But I’ve seen this happen a lot with athletes (and non-runners/triathletes) over the years. Essentially, cardiac drift is characterized by a higher heart rate than warranted for a specific work load. Typically we see this in runners and cyclists. For example, a runner might be doing a 90 minute, steady effort long run, yet 45 min into the effort, the heart rate begins to slowly climb from 140 bpm to nearly 170 bpm by the end of 90 minutes. While some drift may be normal (5-10 bpm) over the course of the effort, excessive cardiac drift likely has some specific causes. In my experience in working with athletes, there’s a few things that can be causing the heart rate to elevate WITHOUT a rise in effort:

Deconditioning- this is a fancy way of saying, you’re going too hard, too fast, or too far for your current cardiovascular (aerobic) ability. When we haven’t built an appropriate aerobic base, the heart tends to work harder to keep up. This is why Zone 2 (easy, steady-state aerobic work) exercise is so important. Think of it as the foundation from which we build later fitness.
Acute Medical Issues- an elevated HR can signal that there is something wrong with the heart, lungs, or other vital organ. While this is rare, it’s always important to stay on top of routine check ups and be aware of your family’s history of any medical issues that could compromise your ability to exercise. Being fit does not always mean being healthy, as we learned that 2019 Ironman World Champion Runner-Up Tim O’Donnell experienced a massive heart attack in early 2020 at the Challenge Miami triathlon. He has since recovered and returned to racing, but learned that a genetic condition led to his heart attack.
Heat- this is probably the biggest factor affecting a healthy athlete. Heat can be external (air temperature, water temperature, humidity) and/or internal (pushing hard or going long). As we run longer and longer in warmer weather, we can expect that HR will climb. We don't want to blow up (meaning the HR keeps climbing regardless of our reduction in effort, walking, stopping, etc.) to where we can't continue, but we can expect it to climb. This is why we periodically do tests to determine an acceptable HR range of numbers that can help guide our effort. However, in the moment, it can be hard to tell if you should keep going or slow down for the HR to decrease. As a general rule, if the HR keeps climbing but your RPE (rate of perceived effort) is still fairly similar you may want to slow down and wait for that HR to go down or at least stabilize. If it gets too hot, the core temp isn't as able to regulate and the heart has to work harder to push blood around the body causing the elevated HR. In the case of heat, simply slow down and allow your body to recover.
Hydration - as a general rule runners, triathletes, and most everyone else train while dehydrated. There’s no perfect metric to determine the perfect amount of fluids to ingest, but the best gauge of hydration is urine color during exercise. But that's hard to gauge unless you're stopping for bathroom breaks (it should be light yellow- think lemonade:). However, doing a sweat test is a good way to know from the outset what you need to consume during a run at a certain intensity and in certain conditions. (basically you exercise an hour in certain conditions and measure your output and input by weighing your before and after your run/ride/strength routine). If you are dehydrated, your blood volume can go down and the HR goes up.
Fueling - as I’ve mentioned in the past, if an athlete is pushing hard much past 60-90 min, they are running on empty. The trick is not to let the 'tank get that low', but also not to over consume. As we run at higher intensities, we are burning more carbohydrate (sugars) and we become depleted faster, but regardless of the intensity if you run over 90 min without refueling, you're almost empty. Starting the run well-fueled is a good way to ensure you're starting with a full tank. Then, as a general rule 40-70 grams of carbs per hour is what we need to consume to keep us going. As we run longer (2,3,4 hrs) that needs to be on the higher side of the range (pushing toward the 70 g rather than the 40 g). Performance products (gels, chews, drinks) all have specific nutritional information to help an athlete gauge the quantity required during activity. However, some prefer to eat whole food during workouts which requires more diligence in terms of knowing how many carbohydrates are in each serving of food. For example many people love peanut butter and honey on tortilla- me included- but we need to be light on the peanut butter and heavy on the honey, not the reverse as peanut butter is high on fat and low on carb, and the honey is opposite- no fat and high mid-glycemic carb. The tortilla is higher in carbs but usually has a gram or two of fat, meaning the total calories can be high but the carb content medium. If we choose that option, we may also need to consume something else to get hit our hourly carb goal (60 ish). All of this takes lots of practice and trial and error, and nutrition needs to be practiced in training.
Outside factors- this is a catch all term, but essentially I'm talking about going too hard for the conditions, your fitness on the day (meaning how recovered you are from your workouts), etc. If you've been sick OR are about to be sick, a high HR is an indicator. If you haven't slept well before or are experiencing atypical stress, the HR can be elevated. If you're running at altitude, in high humidity, or at night after a long day at work- the HR can be elevated. There are a whole host of reasons the HR can be elevated, it just takes paying attention to determine which one(s) may be contributing.

Hopefully these tips shed some light on what happens when the HR gets too high too quickly, and FAILS to match the intensity of the workload. Again, some drift is normal, but If this happens to you on a regular basis and is excessive (more than 5-10 bpm), reach out to me directly and let’s see if we can determine the specific cause of your aerobic decoupling.

Performance Nutrition 101

3/21/2022

It's hard to stress enough how important fueling is for endurance events. This includes every day nutrition, training days, and race day. Many times it’s tempting to go out and run poorly fueled, rationalizing that “it’s only a 2 hour bike ride'' or “I don’t need to eat anything for a long run as I’m going slow”. I also see variations of these two poorly informed thought processes: “I’m not trying to win the race, just finish, so I don’t need to pay attention to all that nutrition stuff”, or the worst of the bunch, “I’m trying to lose a few pounds so I’m not going to eat prior or during my workout”.

All of these are wrong- for all sorts of reasons. For the sake of time (no one wants to read a dissertation-length explanation why these all don’t work) I’ll just say that we ALWAYS need to be properly fueled to optimize both our performance, and our recovery, where we make the critical adaptations and improvement the ways we need to. One way to ensure adequate fueling during races and quality workouts, is using' performance products'; gels, chews, and drinks that have unique combinations of electrolytes and sugars to help athletes train and race their best when it matters most.

While we don't need to use performance products every session (that would get quite expensive), it's important to be fueled adequately for every session for a few reasons, and starting to experiment with some performance fuels in the process is a way to kill two birds with one stone:

Adequate nutrition will maintain the quality of key workouts (long or intense runs and rides). As we fatigue from loss of energy- or glycogen depletion- we loose our ability to generate power, our form collapses, and we revert into very inefficient movement patterns. Fueling correctly ensures that we first, execute and optimize the workouts, and second, that we maximize the adaptations we are looking for during these critical sessions.
Fueling properly will help get your gut accustomed to taking in nutrition while running or riding at certain intensities. If we don't train with the appropriate amount and type of nutrition, we can set ourselves up for disaster if we try to consume what we should on race day without prior practice.

So what should we consume to ensure we adapt our gut and optimize our workouts? Well, there's an entire industry devoted to endurance performance products, so your choices are seemingly endless. Some products like Gatorade have been around for decades, and is readily available everywhere- yet there are nutrition products that have come to market in the just the past few years that are revolutionizing the industry. Again, there are almost an infinite amount of choices- but for simplicity and time, I'll break down the most popular products types here:

Types of performance products

I define performance products as pre packaged, nutrient-dense fuels that contain the essential nutrition (electrolytes, carbohydrates, etc.) and eliminate the non-essential nutrition (fiber, fat, etc.) for consumption during a race or training.

SOLIDS

Bars
1. Protein Bars- High in protein, these are typically best used for recovery, but there are a few times when these might be appropriate during an endurance event - namely an Ultra or multi-day event when the body will need to use protein to recover WHILE continuing to race. These can also contain a fair amount of fat. Ex: Cliff Builder Bar, Pure Protein bar, UCan Protein Bar, Rx Bars, etc.
2. High Carbohydrate Bars- These contain a high concentration of carbohydrates that typically come from multiple sugar sources, namely maltodextrin and fructose. When doing high intensity races, or races that require sustained effort over time, we want a product that contains multiple sugar sources so as to not ‘bog down’ the gut where the sugars are absorbed - we don’t want a ‘traffic jam’ because there’s only one ‘sugar door’ open allowing one type of sugar through- that’s what leads to GI issues (nausea, vomiting, diarrhea). Ultra marathons, marathons, triathlons, century (and metric) rides, etc. are examples of when these are best used. Ex: Clif Bar, Quantum Bar, Power Bar (original), Honey Stinger Waffles, Fig Newtons
3. Meal Replacement Bars - These are essentially ‘meals in a wrapper’, containing high amounts of all three macronutrients. Best used for long, low intensity events (multiple-day races, hiking, Ultras, etc.) Ex: Bobo’s Oat Bars, Go Macro Bars, Pro Bar Meal on the Go, etc.

Whole foods- I include whole foods here because depending on the length of the race, athletes can become tired of constantly consuming performance nutrition. In these circumstances, I encourage people to use simple, easy to digest whole foods to help them vary their fuel intake. Sometimes, a mid to high glycemic carbohydrate option is the way to go (Ironman bike course), and sometimes, a more balanced option with carb/protein/fat is better (think 50k, 100k, or 100mi ultra race) Ex. bananas, boiled salted potatoes, quesadilla, peanut butter and honey on tortilla, homemade rice cakes, etc.

SEMI SOLIDS / LIQUID

Chews- Soft carbohydrate blocks designed to give you quick absorbing energy in a semi-solid form, super easy to absorb when consumed with water. Many people who dislike gels like the ‘gummy-like’ consistency of blocks, which requires a bit of chewing. These are used in situations when quicker energy is desired, during a marathon, half marathon, 70.3 or full Ironman bike course, or during an accent on an ultra or multi-day event that requires a ‘burst’ of energy. Typically packets contain 2 or more servings so be careful to calculate correctly when determining intake needs. Ex. Clif bloks, Powergel Chews, Honey Stinger Chews, Scratch Chews.
Gels- Carbohydrate/electrolyte single serve portions that do not require any chewing, and are instead sucked or gulped down. Many athletes (myself included) prefer not to chew during a race. Gels typically contain anywhere from 14-26 g of carbohydrate and also contain various amounts of sodium and caffeine depending on the type. Due to their consistency, gels absorb even faster than blocks. Most need to be consumed with water (exception being SIS gels) Ex. Gu, Gu Roctane, Power Gel, Ucan, Honey Stinger, Maurten, SIS, etc.
Liquids- Carbohydrate/electrolyte in either mix or ready-made single serve containers. Probably the most products on the market are in liquid form. These widely range in terms of the type of carbohydrate/sugar source as well as the amount and type of electrolyte that may or may not accompany the carbohydrate. With few exceptions (Ucan), most of these products are quick absorbing, and release energy within a few minutes (6-12) of taking in the nutrition. The drawback is that liquids are heavy to carry. If an athlete requires a predetermined mix, they will need to strategize as to how to carry and consume the nutrition on race day. Some athletes choose to use liquid solely for hydration, and therefore just use the electrolyte mix for fluids, and then gels/chews/bars for nutrition. This can also help minimize GI issues in some athletes. Ex. Gatorade, Gatorade Endurance (different from what you get at the store), U Can, Scratch, Infinit, Tailwind, Hammer, LMNT, NUUN, etc.

When to use which type

This is the age-old question, and the answer is, "It depends." To truly fine-tune what works for you will take some time and lots of trial and error. It took me several years to figure out what works best for my system during Ironman events- and I'm still tweaking things here and there. But I know what works for me and many of my athletes (see #6). Here are a few basic guidelines most can agree upon in terms of "what and when":

During higher intensity efforts, liquid (and sometimes semi solid) nutrition can be more gentle on the gut. Therefore shorter, harder effort or events are a good time to use these, or later in a race where the body (and digestive system) is fatigued.
During longer (and slower) steady state efforts, solids can work really well as your body has time to break down and digest the fuel.
On hot days, blood vacates the gut making digestion difficult and causing many to alter their nutrition plans, ditching solids in favor of liquid and semi solid nutrition. Plan accordingly for hot days.
Similarly, on cold days, solids and semi solids can be a better option as hydration won’t be quite as critical. Therefore liquid nutrition intake will be minimized so don't make the mistake of relying on your fluids for fueling.
For a typical race nutrition intake timeline the race duration and intensity are critical for determining which type of nutrition strategy to employ; I use the following sequences- but this is just an example of what works for me:
1. Half Marathon - gels, then liquid
2. Marathon - gels, and liquid, then caffeinated gels (along with custom hydration mix) during second half of the race
3. Half Ironman/70.3- gels on bike, w custom hydration mix, gels and custom hydration on run, caffeinated gels 2nd half of run
4. Full Ironman- bars on bike, gels on bike, custom and on-course hydration on bike, gels on run, custom and on course hydration on run, caffeinated gels on run.
Always focus on daily and pre-race nutrition. Many race days can be derailed by over eating at the pre-race pasta dinner the night before, or a poorly planned pre-race breakfast, or worse, eating poorly on a daily basis with the mentality that because we burn lots of calories training, we can eat whatever we want.

Key takeaways:

Everyone is different. Find what works for you via trial and error on both long/slow days and short/high intensity days (it’s hard to replicate long, intense race days so try out nutrition on the short days even though you may not need it)

Practice practice practice! Your gut can be trained to an certain extent. The more your practice with your preferred fuel, the better your body can adapt to this during an event.

Don’t ‘follow the crowd’. Find what works for YOU. Many a nutrition plan has been derailed by well-meaning but poorly-educated athletes and friends suggesting others try fuels they swear by.

If you have a fairly long race build up and/or an ‘iron gut’, you may wish to train with the nutrition that will be on course during the event to minimize logistics. For example, most North America Ironman brand events have Quantum bars, Muarten gels, and Gatorade Endurance liquid on course. If you train in practice with these products, there won’t be any guesswork when it comes to race day as to how you’ll be able to handle consuming on-course nutrition.

Know your needs. Figure out your necessary caloric and carbohydrate demand EARLY in the training process and start experimenting now to determine the best fueling strategy for you.

For events lasting longer than 60-90 min, you need to fuel. Or, if you're doing a particularly intense workout (multiple threshold interval or VO2 max repeats). The longer the race, typically the more per hour you’ll need to consume, up to 80-100g of carb per hour (for men). Remember, everyone is different and these range widely based on age, weight, experience and intensity of effort:
- Men: Approx. 55-90 g of carbohydrates per hour (200-350 cal)
- Women: Approx. 40-70 g of carbohydrates per hour (150-250 cal)

A great resource for what is the most current, most advanced nutrition products is TheFeed.com. If you’re curious as to what products you might like, the best thing to do is try out a bunch and see how you do (keeping in the appropriate intake parameters of course). As we all navigate and fine tune our race nutrition, remember these keys and be patient with yourself. It takes time, but if you can successfully dial in which products work best for your needs on race day, you'll be ready to race confident that your nutrition can fuel you to your best performance yet.

Details Make the Difference: Small and Simple Things in Racing- and Life

11/12/2021

Last month at Ironman Maryland, I raced in the most humid conditions I’ve ever been in. It was 99% humidity at the race start, and dropped off to 90% at the end of the day. It was warm, muggy, and all together pretty painful, with the conditions wreaking havoc on the field of the almost 200 athletes in my division. In the end, I was 5th in my division, but I was only a few minutes off second place, and 83 seconds off 3rd place. 83 seconds over the course of an almost 10 hour race!

Over several weeks, I’ve thought back many times to that race, assessing where I could have made up those seconds. Had I done a few things differently, I could have been second in my division on the day (the first place guy in my division won the entire race outright- an example of how competitive it is in my group). Over the course of almost 10 hours, there are dozens of choices to make, and any number of details that can contribute to either success or failure. As I reflected on the race, It was easy to determine exactly what went wrong. I had mismanaged a few very important details in my nutrition planning, which led to my legs cramping on the bike and causing me to need to slow down significantly. I'd forgotten to pack a few salt tablets for use on the latter half of the bike portion of the race which really ended up making the bike difficult and later made the run incredibly difficult. If I had remembered to pack those tiny 4 tablets of salt, it would have changed the outcome of the race.

One of my favorite scriptures states “By small and simple things, great things are brought to pass”. The ‘little things’- the details- make the difference. Not only in Ironman racing, but in all areas of fitness, and certainly in life in general. My race result wasn’t what it could have been and was almost derailed by omitting a few seemingly small details. Conversely, amazing results can be the result of focusing on the small seemingly insignificant things. In essence, details make the difference.

One example is British cycling, which has risen to meteoric heights after a century of mediocrity by implementing a strategy coined by director David Brailsford, “the aggregation of marginal gains”. By focusing on every detail of what goes into bicycling racing, and improving it by 1%, the increase is significant once all added together. The Brits began to integrate this simple approach, with incredible results. Once the laughing stock of the cycling world, British cyclists soon became Olympic medalists, World Champions, and multiple-time Tour de France winners.

Now, most people aren't professional cyclists, or Kona-qualifying Ironman triathletes...but we all can apply the principles of ‘small and simple things’. Whether we’re trying to become a better athlete or simply trying to get in better shape, these principles apply to us all. We can begin by asking ourselves a simple question: What small things, if we improve, can propel us to meteoric heights? And conversely, what details if we overlook, will have major negative consequences in our lives? In the short term or In the long term?

For me, I’ve struggled for a while with having a consistent basic morning routine. Late nights, young children, and an erratic work schedule makes it difficult. However, on the days I dial in my mornings, the rest of my day flows much better. After all, there's a reason highly successful people have a morning routine. It’s simple and basic, but it sets the tone. My suspicion is that many struggle with the same challenge as I do. A “small and simple” routine might look like this: arising at a set time daily, have a few minutes of meditation/prayer, drink a sufficient amount of water, complete a workout, shower, have breakfast, then off to work/school/time with kids, etc.

Sounds easy, but how many of us go to bed every night with the intention to do just that, but when that alarm sounds, the execution isn’t there? One key aspect to a morning routine is adequate sleep and a consistent bedtime/awake time. Setting that alarm to go off at the same time daily- both for the morning AND for bedtime could be the “detail” that allows us to execute the planned morning routine. Ensuring adequate sleep (going to bed for example at 9:30 then rising at 5 or 5:30) gives you the energy to exercise, the clarity to perform at work, and the coveted time in the evenings to spend with family and friends.

The famous Chinese proverb states, "A journey of a thousand miles begins with the first step". Having a solid morning routine can be just that step we need to become a little better. And the 'first step' in that morning routine can be setting that alarm. Maybe give that a try. Pull out your phone and set a bedtime alarm, then a morning alarm. Give it a go tomorrow and see how you do- and how the rest of your day goes. My guess is you’ll be glad you did. And it might just be the ‘small and simple thing’ that ends up making a big difference.

Imagine if that daily morning routine was done with consistency every day for weeks, months, and years on end. How would things change if you were able to do so daily? What tone would that set for the other aspects of your life? I suspect that we may not see monumental changes right out of the gate, but the aggregate of those small changes- that small routine applied day in and day out- could be the difference between a dream and reality. Small changes over time certainly was the key for British cycling- and it could be the same for you.

My 3 All-Time Favorite Summer Dishes

8/31/2021

Usually when a personal trainer, coach, or fitness expert starts talking about nutrition, our eyes glaze over as we conjure images in our mind of exhausting meal prep, weighing our food, and force feeding ourselves bland, ‘healthy food’. I myself have been guilty of droning on and on with clients about macros, carbohydrate periodization, and the pitfalls of fad diets. What I’ve come to find is that most people want a few simple ‘go to’s’ in the kitchen. Simple, tasty, healthy meal options that work for them and their families.

So, in the spirit of summer, I want to share with you my top 3 summertime healthy favorites: an appetizer, main dish, and dessert. These dishes are light, packed with nutrients, AND taste delicious. And as an added bonus- they are EASY to make! So regardless of your current fitness regimen or training level, give one or more of these a shot and see how eating healthy makes you feel amazing.

APPETIZER/SIDE DISH: Tomato-cucumber salad

Nothing lights up my summer taste buds like fresh tomatoes straight from the garden- or alternatively, straight from Trader Joe’s. A simple tomato-cucumber salad is a delicious way to get in some healthy vitamins, minerals, onti-oxidants, and fiber. It’s a light and simple side dish, but can be altered to make it a more hearty main dish. We eat a variation of this at least once a week!

To make the salad, simply chop into bite-sized pieces and combine the following ingredients in equal parts:

Mini heirloom tomatoes (or whatever fresh tomatoes you have on hand)
Cucumber (I use the ‘mini’ ones but anything is fine)
Chopped red onion (I only use about ½ an onion but to taste is fine)
Splash of red wine vinegar
Salt and pepper to taste

(optional add-ins)

Fresh basil
Crumbled feta
Celery seed
Fresh corn

(to make a main dish)

Chopped avocado
Canned, shredded, or rotisserie chicken

I don’t get too caught up in how much of what goes in- you really can’t mess this one up. Super simple and easy to make. And even easier to eat. Chill this or eat it fresh- either way it’s delicious. My personal favorite is adding feta and corn to the salad. Mmmmmm!

MAIN DISH: Salmon and asparagus with mushrooms

I LOVE salmon. It’s one of the healthiest fish you can eat, loaded with proteins and healthy fats to help enable muscle recovery and brain function. Asparagus and mushrooms are great sources of fiber, vitamins, and minerals. This dish is also versatile in how you cook it- you can bake it on a sheet in the oven (I use aluminum foil to divide two sides of the pan- one for the veggies and one for the salmon), on the grille (also using aluminum foil to wrap the salmon, lemon, and herbs, and mushrooms, with the asparagus roasting on the rack), or sautéed on the skillet.

This is what you’ll need:

Salmon fillets, (I prefer skin on)
Fresh lemon (or lemon juice in a pinch)
Salt and pepper to taste
Olive oil
Fresh or dried dill or other herbs to taste
Fresh mushrooms, sliced (I like shitake or Portobello, but white is just fine)
Fresh asparagus (you can either chop into pieces or leave whole- reduce cook time slightly if in smaller pieces)
Touch of balsamic vinegar

I typically bake this, so I preheat the oven to 405 degrees, line a baking sheet with foil, then place a touch of olive oil on the sheet, adding the salmon skin down. Then I combine fresh lemon juice, a touch of olive oil, salt and pepper, and dill, then pour mixture over the fish. Add more dill, salt and pepper, and/or thinly sliced lemon on top of filets if desired. 13-14 min in the oven is about perfect. I like to saute the veggies while the salmon is cooking. Heat olive oil in a large skillet, toss in asparagus and begin to cook (they take 5-10 min depending on the thickness and how firm you like your veggies). Season with salt, pepper, and a touch of lemon juice. Add in mushrooms with about 4 min left, then finish with a splash of balsamic vinegar.

To make this a heartier meal, I like to add mashed sweet potatoes (peel, chop, and boil 2-4 med-large sweet potatoes, then drain and add back into the pot. Add salt and pepper and/or cinnamon to taste. Add a pat of butter or coconut oil if desired and mash. For creamier potatoes, add a few tablespoons of greek yogurt, milk, or nut milk and whip with a hand mixer.

DESSERT: Skillet peach-blueberry crumble

Anyone who knows me knows I have a sweet tooth. And this is perfect to both satisfy that sweet craving at the end of a meal, and still remain on track for our nutrition goals. Blueberries are packed with antioxidants and peaches are a good source of both vitamin A and C. The walnuts in the crumble are packed with healthy fats and are a good source of LDL (the good cholesterol).

However, this IS a dessert so it can be ‘dressed up’ by adding a scoop of vanilla ice cream, or ‘dressed down’ by adding a few tablespoons of full-fat plain greek yogurt to finish off the dish. You’ll need the following:

6-8 large, fresh peaches
1 pint fresh blueberries
Butter or coconut oil
¼ cup oats
¼ cup chopped walnuts (or pecans or almonds)
¼ cup wheat/oat/nut flour
¼ cup honey/maple syrup/brown sugar
Lemon juice (splash)
Cinnamon
Vanilla ice cream or plain full-fat Greek yogurt
Cast-iron skillet (if you don’t have this, no worries. Just cook in regular skillet then transfer to baking dish before adding crumble and baking)

To make this summer masterpiece, slice the peaches (you can either leave the peel on or off- If i’ve got the time, I usually remove it) add to a hot skillet with a touch of lemon juice and a pat of coconut oil or butter. Stir as to not let the peaches burn or stick. As they begin to get tender (usually 5-7 min), add in the blueberries, careful not to crush them as you stir. Add in a touch of cinnamon. Preheat the oven to 325 degrees.

For the crumble top, combine oats, nuts, flour, 1-2 tbs of melted butter or oil, and honey/syrup/brown sugar, and 1-2 tsp of cinnamon. Sprinkle liberally over the top of the hot fruit mixture and put the entire cast-iron skillet into hot over and back 15-20 min or until the crumble is golden brown and fragrant. Serve with ice cream out of the oven for dessert or out of the fridge with Greek yogurt for breakfast.

So there you go. Three of my all-time summer favorites, packed with nutrients and loaded with taste. Even though summer is quickly coming to an end, you can enjoy these healthy, tasty dishes year-round, keeping you on track to nail your fitness (and waist-line) goals.

6 Ways to Stay Motivated During the Heat

7/30/2021

In the dead of summer, running can be a struggle to say the least. Getting out to fight the heat and humidity, especially when the sun is beating down can be a big ask. And that doesn’t just pertain to running - cycling, hiking, paddling, swimming, or any other outdoor activity is that much harder in the heat. In fact, at times, even indoor workouts at home, at the gym or in the pool can be a struggle when the temperature is high and the motivation is low.

So what can we do to stay motivated to run (or exercise in any fashion) during the peak of summer? That was a question asked of me by one of my runners earlier in the month, as she was struggling to find the desire to get out and run in the heat. Here’s a 6 suggestions I gave her to help keep her motivated:

New gear - For some, nothing seems to motivate people like a brand new pair of running shoes, new workout attire, or a new set of wireless headphones. Sometimes, using that new gear for the first time is just the shot in the arm we need to get off the couch and get that workout done, heat or no heat.

Run with friends - Most of us are a bit more motivated when we workout alongside friends. Running with a group or a friend, particularly on a hard day (track workouts, long runs, etc.) can be just the thing to get you out the door.

Switch up what you listen to - I personally rarely listen to anything when I run. However, when I’m at the gym, I’ve always got a podcast playing. Many times my desire to listen to the podcast has trumped my desire to strength train, and the podcast has got me into the gym. Other runners swear that listening to music gets them through long runs and studies actually show that listening to upbeat music can improve performance during hard effort runs.

Try a new route - One thing that’s helped me many times over is changing up my run routine by switching the route. Sometimes that involves simply changing direction of your normal long run; other times it’s driving to another trail or route completely different. After running the same route over and over, a switch can be just the thing to get me excited to run.

Sign up for a race or other competition - Nothing motivates runners like a race! And the same principle holds true for other aspects of health and fitness- competition usually motivates us to achieve more than we would on our own. Choosing a small, local race to keep you engaged through the hot summer months is a good way to ensure you stay on track with your training.

New workout - Changing up the workout routine can be a great way to inspire us to push a little bit harder. Maybe try an interval-based run, or some track repeats. Or, head to the gym and instead of the same ole ‘treadmill and machines’ routine, ask for a complimentary session from a qualified trainer or coach. Perhaps hill running or a trying a structured run plan is just the thing to keep us going.

Whatever you do to stay motivated, keep it up! And if you’re having some trouble finding the energy or motivation to get out - especially in this heat- give a few of these suggestions a try. Find that one that will get you back on track; whether that be an actual track, or your fitness journey.

Shaking off the Cobwebs: "Remind me How to Race, Again?"

4/28/2021

With the world slowly opening back up, many of us have the chance to start doing things we haven’t done for a while. With the availability of the vaccine and more restrictions being lifted, you may be heading back to the pool, the gym, or the office again. For triathletes, races are starting to happen after an 18 month hiatus, and it’s safe to say some of us are a bit rusty when it comes to racing triathlons (or many other things for that matter). As such, I’ve put together a race timeline and checklist for triathletes and runners to help us dust off the cobwebs and avoid rolling up to the race start without a critical piece of equipment.

Regardless of how you feel about swimming, biking, or running, there is a lesson here for all of us to remember: we can all become a little more organized to reduce stress and increase the chance of a positive experience. Whether that’s facilitating your first in-person boardroom presentation in 14 months or your first marathon in 2 years, having a system in place is helpful. While THIS system (a checklist) is for triathletes racing complex endurance events in a post-lockdown race season, you can also decide to be more organized in your fitness routine. Maybe it’s just packing your gym bag the night before. Or prepping your meals on Sunday night so you avoid the fast-food drive through. Or writing out your own lunch-time workout schedule Monday morning. Resolve to get organized and see how much easier your fitness routine will be.

Now, for all you rusty triathletes and runners gearing up to race in the next few months, take a look at this helpful checklist:

3-6+ Months from Race Week:
Here’s where we start putting the ball in motion for our event.

Register for event (ESPECIALLY THIS YEAR- races are selling out in record number)
Begin your race-specific training block, consider the race course for specific prep
Begin to consider logistics (book airline travel, hotel accommodations, etc.)
Consult with family/friends to find a ‘sherpa’ or helper (especially for Iron-distance events) willing to travel with you to the event.
Start dialing in nutrition needs - calories, carbohydrates, sodium, and fluid

2-4 Weeks From Race Week:
This is the time to begin the taper, put the finishing touches on your nutrition plan, and get major ‘to do’ items crossed off the list:

Bike to shop for tune up (if needed)
Order any race-day or pre-race nutrition/hydration you will need for race week.
Secure and try out any race-day gear (ex. racing shoes, race wheels, aero helmet, wetsuit, etc.)
Practice transitions (not just brick runs, but actual full T1 and T2 transitions)
Do approx. ⅔ of the full event using race nutrition - make changes as needed. Develop contingencies (secondary fuel/hydration sources) for if things go poorly.
Practice changing flat tires if you are not proficient

Race Week:
This is the most stressful (albeit exciting) week of the entire process- it’s finally here! Time to dial in final adjustments and cross off the last minute ‘to do’s’.

Clean bike (a clean bike is a fast bike) and ride to make SURE everything is in working order (don’t try anything new!)
Verify final travel arrangements
Pack for trip (if traveling)
Pack gear (if traveling- see ‘2 days from race’)
Pick up bike from shop (if getting tuned)
Test out bike with full race set up (don’t wait to get to your destination- do a final ‘race ready’ ride to ensure everything is working properly
Finalize transitions (this should be dialed in and have these questions answered: Are you using wetsuit strippers? Flying bike mount or no? Riding barefoot or w socks? etc.)
Organize race nutrition (How will you carry fuel? Will you use on-course nutrition? What are your contingencies if things go awry?)
Travel to race (if applicable), see the race expo EARLY in the week.
REST! DO NOT OVERDO IT WITH TRAINING! Way better to do ‘too little’ than ‘too much’ during race week.

2 Days from Race Day:
This is it! You’re now at the race site (if traveling to race) and time to exhale a bit and take it in. Relax. Rest. Stay calm. Expend the minimum energy you need to get ready. (If not traveling, here’s when you pack your gear) This is your rest day, so use it to REST!

Pick up packet and timing chip (if allowable) and attach race numbers to bike
Make dinner arrangements for tomorrow evening- then go to bed EARLY
Final review of gear checklist (sort into bags if this is an Iron-distance event)
- Swim:
  - Cap (colored from assigned swim wave)
  - Goggles (dark tint or mirror for bright days)
  - Baby shampoo or other anti-fog (if needed - I use saliva :)
  - Tri kit or swim suit
  - Wetsuit (if water temp is at or under 78 degrees or 76.1 degrees if Ironman event- always a good idea to have it just in case)
  - Speed suit if you choose (goes over your tri kit)
  - Chip (with strap) - received at check in or expo
  - Body glide (for neck, armpits, lats - anti-chafing)
  - Hair conditioner or other lubricant (if planning on removing your own wetsuit, rub on elbows, arms, knees, legs liberally prior to putting on wetsuit- it will slip right off)
  - Garmin/watch is charged and set for ‘multisport/triathlon’ mode with all energy sapping functions disengaged
- Bike
  - Helmet
  - Glasses (if no visor for helmet)
  - Bike shoes
  - Rubber bands - if planning a flying bike mount w shoes attached
  - Body glide (apply beforehand to any ‘hot spots’ on bike shoes if not wearing socks)
  - Computer/head unit is fully charged
  - Bike is set up with race wheels, adequate tire pressure
  - Bike pump
- Run
  - Running shoes
  - Socks (if using them)
  - Talc (for shoes if not wearing socks)
  - Body Glide (apply beforehand to any ‘hot spots’ on shoes if not wearing socks)
  - Hat or visor
  - Sunglasses (if not wearing from the bike)
  - Race belt (or race number/bib attached to jersey)
  - Nutrition/hydration (pack, belt, bottle, etc. - if needed)
- Misc
  - Sunscreen
  - Black Electrical Tape (for securing errant handlebar tape, etc.)
  - Extra gel (just in case)
  - Extra water bottle (for transition for a quick drink or to rinse feet)
  - Safety scissors
  - TP
  - Hand sanitizer
  - Nail clippers (long nails tear wetsuits :)
  - Bike multitool
  - Bug repellent
  - Warm up clothes (race mornings can be cold)
  - Beanie / socks / gloves for really cold race mornings
  - Head lamp (race mornings - and port a potties- can be dark)
  - Extra running shoes or sandals to wear in transition/ to swim start
  - Black Sharpie marker (for DIY body marking- don’t wait in lines)
  - Extra pins (to attach bib if not using a race belt)
  - Extra pair of goggles (clear for overcast days)
  - Extra swim cap
  - Foam roller/percussion gun/compression socks, etc. for pre/post race
  - Post race nutrition (typically a 4:1 ratio carb to protein drink)

For Long Course (Iron Distance and some 70.3 events)
- Pack Swim, Bike, and Run bags (everyone will change in the change tent so all your gear for the run/bike will need to be placed in bags and dropped off prior to race)
- Pack Special Needs bags ( to be placed approximately half way through the bike and run in the event you need additional resources:
  - Bike:
    - Extra tube, cartridge
    - Extra nutrition (if carrying your own)
    - Extra gear (if cold)
  - Run:
    - Extra socks
    - Band aids/Vaseline/body glide for chafing and blisters
    - Headlamp or lights if finish time will be after dark
    - Extra (warmer) gear if expected finish time will be after dark
    - Special nutrition ‘treat’ as motivator (Snickers, Diet Coke, etc.) if desired
- Label Special Needs and Bike and Run bags with BRIGHTLY COLORED DUCT TAPE. It will be easier to see in a line of 2,500.

Day Before Race Day:
Get your shake out run and bike safety ride in early, then get everything checked in and get back to the hotel for a very restless night sleep :)

Get workout done early (DON’T OVER DO- Should be 15- 45 min)
Eat breakfast /lunch /dinner on time (take into account you’ll be waking up between 3-5 am on race morning
Write out your nutrition plan (you should have this down pat but I like to go through the exercise of writing it out - or studying it if you’ve already got it printed out) and rehearse how you’ll be able to access necessary fuel. (I make notes with times to consume certain foods on white athletic tape with a skinny sharpie marker and attach it long ways on my aerobars when I’m racing Iron distance events so I don’t have to think of what to eat when)
Drop off Bike (if required), and Bike / Run bags (if Iron distance event)
Take a minute and walk through the transition area to locate the exact spot your bike is racked (and if an Iron distance event, where your bags are stacked). Take mental note of where it is (next to a tall tree, light post, tent, etc.) so that you’ll know when you’re coming in from the swim and bike.
Get back to hotel room/home early and rest w legs elevated
Set multiple alarms to wake up on time
Practice some deep breathing, yoga, meditation, and/or prayer to calm the nerves and help you sleep

Race Day:
Details and logistics can vary greatly from event to event- With some I’ve zipped open a tent and walked 100 yards to transition, and in other races I’ve driven 2.5 hrs race morning to the event, and others I leave the hotel room and walk a half mile to the race site. Whatever your situation, rehearse it well in advance and leave yourself plenty of time to get to the race site a few HOURS early. Yes. A. Few. Hours.

Up and eat breakfast 2.5-3.5 hrs prior to event
If Iron-distance event, drop off special needs bags
Check bike tire pressure (especially if the bike was racked throughout the night- tire pressure can drop 10 psi overnight)
If ‘non-iron- distance’ event, arrange transition area as previously practiced
Visit the port a potty. Twice if needs be.
With an hour to 45 min to race start, eat small snack (and drop extra gear at ‘dry clothes bag drop” if Ironman or with ‘Sherpa’ or family)
30 min from race start put on wetsuit and begin dry land warm up (bands/ easy jog/ push ups/arm swings, light jog)
20 min prior to race get into water and start to swim warm up (if allowed- some venues do not allow an in-water warm up. If this is the case, continue with the dry-land warm up)
7-10 min prior - get into assigned group/ to self seeded start line
5 min prior - smile at family friends for final pic, drink last sip of water
R A C E ! GOOD LUCK!

Guides in our Lives: 2 Factors to Consider

4/1/2021

Recently, my client Kate (a Southern California grandmother of 9) summitted Kilimanjaro. There were months of preparation, both physically and logistically, just to get to Tanzania. Once there, the hard part began and she had to put on foot in front of the other and push on for 7 days straight. After she arrived back in LA where she lives, she and I discussed her adventure. I asked Kate what was the biggest factor in her success on the trip (some in her group didn’t make it up). She answered without hesitation: The guides. According to Kate, those hardened Sherpas had literally grown up on the mountain and knew every step of the way - and they were the reason she was successful, no question.
Seasoned experts - guides, mentors, coaches, professionals- those who have tread the path many times over, can be the difference between our success and failure in many aspects of life. We can take advantage of their wisdom and experience, learning from their mistakes and successes. In fact, last year I wrote a blog post on the lessons we learn from elite athletes. While that’s more specific to athletic endeavors, here’s two critical lessons we can learn from Kate’s Kilimanjaro quest about the importance of guides- not just in African adventures, but in life.

Kate had the good fortune of having guides that were dedicated to helping the group succeed. They were focused on her success, telling her when to rest, when to eat, when to drink. Not only did they literally lead the way, these men told her where to place her feet, how to move her body, and where to hold on to as she climbed. They told the group when to change boots, gear, and clothing. At one point, when they were running low on food, one of the guides hiked back down the mountain several hours and returned with much-needed food from another camp. These men were dedicated to Kate’s success, AND had the capability to help her succeed.

When utilizing a guide to achieve goals- whether that be on an African mountainside, in a corporate board room, or preparing for an Ironman race- there are two key factors to consider:

First- we have to identify the RIGHT guides. Anytime we embark on a challenge, it seems there is no shortage of voices shouting advice. Whether we are starting a weight-loss journey, signing up for a half-marathon, beginning a workout regimen, or taking the first step on the slopes of Kilimanjaro, listening to the right people is paramount to your success. Instagram, YouTube, and Google can be poor substitutes for those who have succeeded in helping others reach that goal. Notice I didn’t just say that THEY were successful, but that they’ve helped others do so as well.

The RIGHT guides are not only dedicated to your success, but they must be qualified to get you there. Unfortunately I’ve heard many novice athlete horror stories about poor advice received from a friend with the best of intentions, but zero qualifications. This is also evident in every gym I’ve ever been in, when I see the overconfident boyfriend trying to teach his novice girlfriend how to do a deadlift, power clean, or back squat. Typically, the common result is a confused girlfriend with a sore back. Seeking out the right people to guide your efforts can be an exercise in persistence, but is well worth the time.

Second- we have to TRUST the guides (coaches, mentors, and teachers) in our lives. It may seem that this goes without saying, but it’s surprising how many times I have clients that will hire me as a coach, and spend years working with me to build up to an Ironman race or Ultramarathon. Yet in the last days leading up to the race, they will get panicky, and deviate from my advised training regimen, overdo a particular workout, or follow some YouTube advice which leaves them depleted, sick, or injured going into the event. The result is usually a sub par performance and a lost opportunity to truly maximize true potential. Trusting the guide throughout the entire process is paramount to reaching your goal. A seemingly small thing might not seem like a big deal, but the guide knows. He/she has been there before. Trust them and the process they prescribe.

On the trip up Kilimanjaro, Kate’s tentmate was a former marathon runner half her age. Fit as she was, she failed to make the summit. “What happened?!” I asked. Kate simply said, “She didn’t listen to the guides”. They would tell her to eat, but she wouldn’t. They told her when to drink, but she didn’t. They even warned her that she wouldn’t make it to the top unless she did- but she didn’t listen. Her reliance on her own wisdom and not the voice of experience robbed her of a truly incredible opportunity.

As I listened to Kate tell the story, I truly felt for this woman who spent thousands of dollars, several months of training, and weeks of traveling in a foreign country preparing for an epic adventure. Yet she failed, simply because she didn’t heed the advice of her guide. It reminded me of a similar experience in my own life.

In another lifetime, I was a collegiate pole vaulter, and before every indoor season, our pole vault coach would invite us out to his family’s ranch in rural Montana for a weekend of hiking, eating, shooting, and skiing. At the conclusion of one such weekend, six of us, including the coach, were preparing to leave the ranch as the snow lightly began to fall. Before we began the 8 hour drive back to campus, my coach told my fellow teammate, the other driver of the vehicle, “Now Jeremy, stay behind me. There’s black ice and I know the way around it”. He agreed, and we piled into the two vehicles, myself with one athlete and the coach, and Jeremy and two other athletes. My coach was in the lead for about an hour, driving slowly, almost methodically across a snowy, windswept highway.

Jeremy became a bit impatient and at one point, drove around my coach and spread off ahead into the distance. About 10 minutes later, as we slowly rounded a hill, we saw the flashing lights of an ambulance and a vehicle on its side. It was Jeremy’s. We spent all night in a small-town emergency room, waiting for two of our teammates to be stitched up. Then, all 6 of us crowded back into Coach's truck and drove another 6 hours back home.

My friend Jeremy failed to trust his coach. His guide- the person who had literally traveled that road dozens of times and knew all the pitfalls and hazards of that perilous drive. Had he stayed behind our vehicle, chances are they would have been just fine. But my friend was overconfident, thought he knew better, and paid a dear price for it.

So, in athletic endeavors, outdoor adventures, or just in life- it’s not enough to just find the right mentor, coach, teacher, or guide- it’s about adhering to their counsel. Have faith in their wisdom, continue onward, and you’ll find yourself that much closer to success.

In the Rearview Mirror: Three Lessons Learned from 2020

12/29/2020

With 2020 in the rearview mirror, the entire world is breathing a sigh of relief as we get this most difficult year behind us. So much has changed in just 365 days, with a global health crisis dominating so much of our lives for what has seemed like an eternity. Entire countries have been locked down and huge events such as the Olympics, the Boston marathon, and the Ironman World Championships (along with almost every other athletic event) have been cancelled or postponed. On a smaller and more personal scale, families have been separated for weddings, funerals, baptisms, birthdays, and holidays. In short, it's been a really hard year.

Yet, as with all hard things, there are a few lessons we can learn from maybe the most globally challenging year in our lifetime. Whether we are competitive amateur athletes or average Joes and Jills, these lessons apply to all of us:

1) Health is wealth. In a post earlier this year, I referenced the importance of health as it relates to our daily life (6-lessons-learned-during-the-covid-19-pandemic.html) Since that time, both my sister and my brother, as well as their spouses, have come down with COVID, and I've seen first hand how quickly EVERYTHING else in life fades rapidly into the background when health is compromised. Seeing these situations unfold up close, I am reminded how important it is to safeguard our health- to protect it like we would protect any other valued asset. We don't leave our home or cars unlocked, or our SSN in full view for everyone to see - we need to treat our bodies with the same sense of importance.

Wearing masks and washing hands are good, but that doesn't help us if the virus infiltrates our bodies. Our only true line of defense against COVID-19 is a healthy immune system. This holds true for ANY infirmity- the flu, common cold, and any number of other health challenges we may overcome in life. (I understand there are some out there with immune system maladies outside their control- but here I'm talking about those of us that are not immunocompromised). We have to do our part to protect our most important asset - to 'lock our doors' - by reinforcing the building blocks of health. By now, these basics are well know to all of us: get enough sleep, eat a healthy diet, get adequate exercise, and manage our stress. This isn't rocket science- we all know these things, but most of us neglect at least one if not most of these tenants to healthy living. Let's put knowledge into practice and commit to becoming more healthy and resistant to illness both now and in the future.

2) Focus on what you can control. I've said this phrase to every client I've ever coached or trained yet at times we still forget - myself included. However, I recently listened to a podcast that reminded me of this principle. It featured Tim O'Donnell, who described his second place finish in the 2019 Ironman World Championships, in particular the adversity surrounding his training leading up to the big race. Seven weeks out from the race, he broke his foot - and he was devastated as the race he'd worked for a year to compete in might not happen for him. He explained how he took one day to "drink an expensive bottle of wine and have a pity party", then he got back to the job at hand, focusing on his cycling, swimming, nutrition, and strength work. Tim didn't lament the fact that his run training was non existent- he focused on what he could control and that made all the difference. Not only did he place second on race day, he beat the American record achieving a personal best in the process.

During this year, it's been easy to get caught up in things outside our control- riots in distant (and not so distant) cities, political unrest, and a global pandemic. But expending mental, emotional, and physical bandwidth on these or any other challenges outside our immediate control quickly becomes an exercise in futility. It also saps us of energy better used in much more constructive ways. We are better served diverting that energy (and time)into doing things that build us(or those around us) up. Focusing on worthwhile goals, projects, or service opportunities brings long-lasting satisfaction and can help improve the world around us.

3) Human connection is vital. If nothing else, 2020 has reminded us that human beings are pack animals. We are not meant to wander through our mortal existence in isolation- a lesson we've learned all too well when our ability to connect is limited by lockdowns, curfews, and other restrictions. A 2019 Harvard Medical School article noted, "Dozens of studies have shown that people who have social support from family, friends, and their community are happier, have fewer health problems, and live longer." It goes on to note specific benefits of social interactions among people.

While we may not be able to be close to our loved ones in proximity, we can still reach out in other ways. I've been amused by the way families and friends have bonded over the last year. I found amusing examples of this just in my little world. Several families I know meet weekly to play board games together via Zoom. My sister and brother in law started watching TV shows/movies with our mother across the country (they would pause for an 'intermission' to video chat about the plot, then resume watching the show. I've seen communities out here in Louden County convert nearly empty mall parking lots into drive in movie theaters to safely bring people together. Our church even had a 'drive by' Christmas party where the church leadership stood in the parking lot of the chapel, dressed in 'elf' and 'Santa' masks and threw candy into the cars of congregation members as they drove by. Staying connected is important for individuals and vital for communities.

So as we wave good by (and good riddance) to 2020, let's not let the lessons of this year go to waste. In the words of Winston Churchill, "Those who fail to learn from history are doomed to repeat it." I really, really don't want to have another 2020. So, let's value our health, focus on what we can control, and work hard to stay connected- in whatever way we can.

A Few Thoughts on Gratitude

11/23/2020

I’ve been thinking about gratitude over the past several weeks. After all, it is the time of year when we give thanks for the many blessings, privileges, and opportunities we’ve been given. I certainly have had my fair share. I’ve got my health, my faith, my wonderful family, and my business- no small thing in this time of pandemic.

At a time when so many people are struggling and hurting, when political strife and unrest abound, when illness and death literally ravage the world, it can be a tall order to be grateful. As a society, and as individuals, we can be anxious, stressed, and hurting in ways that we have not felt before. I have had many conversations with clients over the past several months about the depression, anxiety, and frayed nerves they’ve experienced from pandemic, the shut down, and the political unrest prevalent today.

Yet, even amidst the turmoil, stress, and hardship, I would submit that there are silver linings to this cloud. Families are spending more time together. As a society, we are learning about how to better care for ourselves. We are reaching out to family members, friends, and neighbors in ways that we wouldn’t have just a year ago. In fact, there are many blessings that we can identify if we have the right perspective. In doing so, we can feel better, have a deepening perspective that allows us to grow, and help bless the lives of those around us.

Recently, fellow members of my faith and I were challenged by the President of our Church- a prominent former heart surgeon- to express gratitude daily for the next week on social media (#GiveThanks) in an effort to spread positivity and help bring peace and calm to our troubled world. (you can find it here: www.youtube.com/watch?v=tlcILxGmVrI ) I took him up on that challenge. And while my sample size of one isn’t scientific or really measurable in any way, I have simply felt better as I've expressed gratitude for all I have in my life these past few days over social media.

Expressing gratitude isn’t just an exercise in social psychology or spirituality, it actually has physiological and neurological effects that have been identified in several scientific studies. In fact, the expression of gratitude positively affects our brain in numerous ways- here are 5 cited by Positive Psychology:

1- The expression of gratitude releases toxic emotions. In a 2005 study, individuals seeking mental health guidance that expressed gratitude via letter writing showed significant improvement over those who did not. (Moll et. al 2005)

2- Expressing gratitude reduces pain. A 2003 study showed that 16% of participants had a reduction in physical pain after keeping a gratitude journal. The expression of gratitude was found to release dopamine, promoting feelings of vitality and reducing feelings of discomfort.

3- Expressing gratitude improves sleep quality. A 2009 study showed that expressions of gratitude activate the hypothalamus region of the brain, which is critical in regulating sleep. Someone practicing ‘gratitude and kindness’ is more likely to sleep better and wake up feeling refreshed. (Zhan, et. al 2009)

4- Expressing gratitude aids in stress regulation. A 1998 study showed that those who felt grateful saw lower levels of cortisol (stress hormone) in the body. Multiple studies have later showed those expressing gratitude are more able to handle stress than others.

5- Expressing gratitude reduces anxiety and depression. Because of the reduction of stress hormones, those who regularly practice gratitude are generally more positive. In addition, expressing gratitude is associated with an increase in prefrontal cortex modulation (helping control negative emotion like shame, guilt, etc.)

So as we all try to navigate the craziness of 2020 with all of its stress, disappointment, and mayhem, remember to be grateful. This Thanksgiving, let’s spend a few extra moments before we dive into turkey and football to write down a few things we’re grateful for. Maybe just scrawl a few things out on a napkin, or maybe even start a gratitude journal, or simply type out a quick email or text to a loved one and let them know you’re grateful they’re in your life. As we do so, we’ll not only reap the spiritual and emotional benefits of gratitude, but the physiological ones as well.

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