Motivational Words from The Grind

I stumbled upon this amazing video from another blogger. The visuals and words are so powerful I wanted to transcribe it. It gives me chills every time I watch this video and read these words.

http://www.youtube.com/watch?v=GQqWKFczmG0#

Transcription:

Rise and shine

6am and your hand can’t make it to the alarm clock before the voices in your head start telling you it’s too early, too dark and too cold to get out of bed. Aching muscles lie still in rebellion pretending not to hear your brain commanding them to move. A legion of voices are giving you permission to hit the snooze button and go back to dream land.

But you didn’t ask their opinion.

The voice you chose to listen to is one of defiance. A voice that says there was a reason why you set that alarm in the first place. So sit up, put your feet on the floor and don’t look back because we’ve got work to do. Welcome to the grind.

For what is each day but a series of conflicts between the right way and the easy way. 10,000 streams span out like a river delta before you each one promising the path of least resistance. The thing is you’re headed upstream. And when you make that choice and you decide to turn your back on whats comfortable, safe, and what some would call common sense, well that’s day 1. From there it only gets tougher. So just make sure this is something you want because the easy way out will always be there ready to wash you away. All you have to do is pick up your feet.

But you aren’t going to are you? With each step comes the decision to take another. You are on your way now but this is no time to dwell on how far you have come. You are in a fight against an opponent you cant see but oh you can feel them on your heels can’t you, feel them breathing down your neck. You know who that is? That’s you. Your fears, doubts and insecurities lined up like a firing squad ready to shoot you out of the sky. But don’t loose heart. While they aren’t easily defeated they are far from invincible. Remember this is the grind. The battle royal between you and your mind, your body and the devil on your shoulder who is telling you this is just a game, this is just a waste of time, your opponent are stronger than you.

Drown out the voice of uncertainty with the sound of your own heart beat. Burn away your self doubt with the fire underneath you. Remember what we are fighting for and never forget momentum is a cruel mistress. She can turn on the dime with the smallest mistake. She is always searching for the weak place in your armor; the one little thing you forgot to prepare for.

So as long as the devil is hiding the details, the question remains is that all you got? Are you sure? And when answer is yes and you have done all you can to prepare yourself for battle then it’t time to go forth and boldly face your enemy. The enemy within.

Only now you must take that fight into the open, into hostile territory. You are a lion in a field of lions all hunting the same elusive pray with a desperate starvation that says victory is the only thing that can keep you alive. So believe that voice that says you can run a little faster, you can run a little harder, and that to you the laws of physics are merely a suggestion.

“Nobody can judge effort. Because effort is between you and you.Everyday is a new day. And every moment is a new moment. So now you got to show them you are a different creature than you were five minutes ago.”

So rise and shine.

– Train Hard. Tri Harder.

@Tri_Gril22

My Guilty Pleasure: ABC’s Extreme Weight Loss

I admit it…I love watching ABC’s Extreme Weight Loss with Chris Powell. I can’t get enough of the show! I have never been overweight, I have some family members who are, but I have never experienced a journey like some of the contestants on the show. I’m curious of who these people are, where they come from and how they got to where they are today. It really has changed my perspective on people. Each one of us has a different story, battling different issues and all fighting our own uphill battle. It’s more of watching the psychological changes of all these people who have to overcome struggles and fight their demons. And we all have demons.

I absolutely love the moment when one of the contestants realizes they have nothing to fear. They can conquer so much. I also love Chris Powell. He is one pretty amazing guy who knows his stuff. If I could work out with him for a day and pick his brain I would be the happiest girl alive. Watching these people overcome their struggles is relatable to what I am doing becoming a triathlete. There are struggles I face, fears to overcome and demons to fight off in order to be the person I want to be. The show definitely emphasizes the idea of your mind controls your body. And seeing that makes me realize if these people can achieve such a great accomplishment (more than weight loss) then I can too. Cheesy, I know but this show is awesome and inspiring.

– Train Hard. Tri Harder.

@Tri_Girl22

Protein Powder vs. Real Food

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The age old dilemma of processed protein powder  vs. real food. Do we really need protein powders, bars and shakes to fuel our body properly?

I have been struggling with the notion of fueling up and recovering with a protein shake or actually eating real food. I have recently turned into the girl at the gym who brings eggs and broccoli into the locker room. I can be seen stuffing eggs in my mouth after my workout where I promptly receive weird looks. It wasn’t always eggs and broccoli; I used to have protein powders galore shoved into my purple gym bag. Reading a bunch of news articles, I have come to a crossroads where I want to walk into GNC and purchase my protein powder again, but then I think is it really worth the $30? Am I just being sucked in by the marketing schemes of these companies to buy their products?

What the experts say

Heather Mangieri, a nutrition consultant, explained that “…ideally, people should get protein from food. But some people who have high caloric needs, such as athletes, may find it more convenient to get their protein, along with necessary extra calories, from a high-protein product.” Am I a high-calorie needing athlete? Probably not, I only work out a total of 10-15hr per week.

Nancy Clark, an expert nutritionist, explains in her book Sports Nutrition Guidebook that many people assume they need to consume a big meal because they feel like they worked out extra hard. When in fact, people often over estimate the amount of calories their body needs to properly recover and repair. Our bodies can only absorb so much protein in one sitting. Mangierie explains that our bodies typically use a MAXIMUM of 20-30g of protein from a single meal. Beyond that, any additional protein in a meal won’t be used for extra tissue repair or muscle building benefits. AKA it’s just extra calories the body doesn’t use.

Protein powder = supplement, not food

First things first, everyone must understand that protein powders are a supplement. What does “supplement” mean? Well let me Google that for you….”Supplement. An addition designed to make up for a deficit.” Meaning if you don’t get enough of ___in your diet a supplement will fill in that blank. According to the Merriam-Webster dictionary a dietary supplement is “not considered food.” Interesting. So we can conclude that supplements do not replace food. This is important because protein powders and bars have incomplete nutrition. They tend to be heavy on protein but fail to provide significant amounts of vitamins, minerals, carbohydrates and healthy fats that you would find in natural sources of protein like fish, meat, eggs and beans.

Since protein powders fall under the realm of supplements they are not considered food, thus they are not regulated by the government. A Consumer Reports investigation found that many popular brands of protein powders included concerning amounts of arsenic, lead, mercury and cadmium. Lesson here is that protein powders aren’t all high and mighty.

 We don’t NEED protein powder to properly fuel our bodies

Real food has a better nutritional balance than protein powders. Post workout I usually consume hard boiled eggs for protein, sometimes broccoli for some carbohydrates or maybe a mini bagel. I am no nutritionist at all but I am trying to learn. And so far it seems to me that real, all natural, non-processed foods will give you better nutrients any day over a less nutritious protein powder.

*Disclaimer…when I am training for an Ironman I will most likely be drinking some kind of protein shake. (One that isn’t full of poison)

– Train Hard. Tri Harder.

@Tri_Girl22 

3 Reasons Why Yoga is Awesome for Athletes

Long before I started running and competing, I used to hate yoga. It was really hard, and holding all those different poses hurt. My body did not move, stretch, or bend in any way like the freakishly flexible yoga instructor who could turn herself into a pretzel. I gave it up for a while. Once I started college, I slowly started going to classes with friends and started to appreciate the mental and physical aspects yoga had to offer. Since college I started practicing yoga regularly (about twice a week.) I have included it into my training schedule to help my flexibility, breathing and mental awareness, all key elements when it comes to endurance sports.

Here are 3 reasons why athletes should include yoga into their training regime:  

1. Increases VO2max

  • Probably one of the most surprising statements I have come across. A study on the Effects of Hatha Yoga Practice on the Health-Related Aspects of Physical Fitness proved that regular practice of Hatha yoga improved VO2max.  VO2 essentially has to do with your amount of oxygen uptake. The more oxygen you can take in during exercise the better your muscles can perform. The average untrained healthy female will score an average of 27-31 ml/kg/min. Elite female athletes can consume 77 ml/kg/min. The study found that VO2max of the individuals who participated in Hatha yoga, on average increased 6-7%.

2. Improves flexibility 

  •  This one is obvious. But maybe you didn’t know that yoga is based on the premise of correcting the imbalances our bodies incur from daily activities and for triathletes that means activities like biking, swimming and running. The human body does not perform optimally when one aspect of the body dominates the other. Maybe one of your legs is stronger than the other or maybe one ankle can flex better when you swim. If you are unbalanced you aren’t using your body efficiently. Yoga has proven to decrease imbalances through the development of core strength. Your core is where all of your power and stability emulates from. The poses from yoga strengthens your core and elongates the muscles through stretching making joints more flexible by improving the range of motion (ROM). By incorporating stretching based practices like yoga you will improve your ROM which will help prevent joint injuries and keep your body in balance to help you perform optimally.

3. Creates mental awareness 

  • Have you ever listened to what your body is telling you? Besides being hungry. Taking a moment to listen to what your body is telling you while you tackle a busy day full of activities can prove challenging.  One aspect of yoga I believe is a key factor to being self aware is connecting your breath to your body movement. Yoga teaches you to become aware of your breath. Tracy Weber explains, “This integration of breath and movement requires mindful attention and is the key reason yoga is so powerful at connecting body, breath and mind.”  I cannot tell you how many times I have “checked in” with my body to see how I was breathing during my training sessions. Am I panting to hard? Can I slow my breath down? Yoga reminds you that you are in control of your breath, and in turn your heart rate (a key factor when optimally performing.) By practicing yoga and connecting your breath to body movement you become self aware of the power your breath has on your own body, and ultimately your performance.

I encourage all athletes to give yoga a try! You might actually enjoy a good stretch after weeks of pounding pavement. And who knows, maybe by next year you can turn yourself into a pretzel…..

That doesn’t look very plesent

– Train Hard. Tri Harder.

@Tri_Girl22