Going for GOLD - Part 1

I'm always suggesting goals for clients to work towards.  It helps keep you motivated & is another incentive to stick to you workout routine...  So I'm following my own advice & have set my own goal.  It is:

·  15km ski paddle +

·  4.5km board paddle +

·  2.5km swim +

·  7.5km run 

It's Coolangatta Gold 2012.  That’s my goal, a big goal..I’m going to get there, on 14-Oct-12. 

Here’s a preview to last year’s race:

http://www.youtube.com/watch?v=OXev_0t6ICo

This is the first of my regular blogs on the road to Coolangatta Gold, which started at the end of Jan-12.  Actually, no, if I really go back to when this started it was when I passed my Bronze Medallion in 2007.  From there, after nearly dropping out of the Bronze cause I was so shit scared on boards in the surf, I started competing on boards in 2009.  Went to Aussie Titles (in masters) in 2010 & scared the bejeezus out of me in massive surf.

Later in 2010 I had my first glimpse of Coolangatta Gold, up close.  I joined a team from the surf club (North Bondi SLSC) in Coolangatta Gold, choosing to the board paddle leg.  I loved it, it made me start to think of a solo attempt.  

Around that time I started paddling the ski.  Turned out to easily be THE most frustrating sport EVER.  You sit in the ski, you fall out, you get back in, you fall back out.  I guess it’s predictable if nothing else….  This last season I’ve started paddling regularly & it’s slowly, very slowly getting better…. 

Anyho, now I have come to the end of the first stage of my journey to CG. It’s been a ‘Prehab’ stage.  I’m carrying a couple of injuries – plantar fasciitis & rotator cuff weakness as well as some minor back issues & a nice dose of osteoarthritis in my hip.  So I’ve been back seeing my PT, Nardia Norman, who’s a rehab guru, as well as regular massage with Radley from Spring Wellness & yoga with Timi.  I’ve also made the swap to Vibram Five Fingers shoes for running.

  

This Prehab stage was from 29-Jan to 21-Apr and I’m very happy to say it’s been a great success & I’m on track.  The goals were:

Running - aim was to have fixed the PF & be back running.  While it’s not 100%, it’s close – and I’m running – oh the JOY!!!!  Having been resting from running for 6mths, can’t tell you how good it feels to be back.  The challenge now is to not go too hard, too fast, or for too long …

Swimming – goal was to build up to distance, 2.5km, without pain in shoulder.  Made it – massive highlight was coming 2^nd in age group in the Coogee Island 2.4km ocean swim.  It was a dream of a swim. I tried to treat it as a training swim, but my competitive nature got the best of me & I gave it a nudge, paid off.  Best of all, no shoulder pain after. Result all round!

Ski – up to 8km on ski, without inflaming shoulder. Done! Joined a Warriewood SLSC team in Narrathon (a mini Coolangatta) – I was their ski paddler & the aim here was simple - just to not be last (or fall in) – done.  Was a long way off last (thanks going out to the guy who’s wash I rode most of the way).

Board  - aim to be up to the distance, 4.5km by end Prehab, without pain in back/shoulder. Tick, done that.

Strength – continue rehab for shoulder & foot as well as beginning to build strength & improve flexibility. Done. Started adding load, which is further than I expected to be, yay.

Long session - up to 4.5km ski/2km board/1km swim – done.

Other highlights included competing in my first Iron Woman event at the Aussies (Australian Surf Lifesaving Titles) in the Masters as well as the 2km soft sand run.

This phase didn’t go so well at the start – injuries weren’t improving, felt like I missed lots of sessions.  Seemed like this was a pipe dream. But the injuries are improving, I reached all the goals I wanted to in this phase & I feel like I’ve moved from exercising to training.  Might not sound much, but it’s a big difference to me.  And it’s great, I’m LOVING it!  It’s been about taking it slow, building up gradually, listening to my body.

So here we are 3 months in & so far, so good. The remainder of training is split into 3 phases followed by tapering.

The next Phase runs from 22-Apr to 30-Jun. Here the focus is continuing to build endurance, strength & work on technique, particularly with the ski. There are also a couple of events.  First is Nike’s ‘She Runs the Night’ – a women only 13km night run in Centennial Park in Sydney & Bondi Barefoot 10km soft sand run on 27^th May.

Next update soon….  Happy training everyone!!

Stress

We all know stress is bad for us & we know we should do something about it – we want to, but can be easier said than done. You’re busy, so much has to get done, there’s no one else to do it, you feel you don’t have a choice.  It’s hard – these days the expectations of others on us & us on ourselves is enormous. Combined with phones, internet etc, we don’t get a break. We are becoming increasingly time poor & stressed.

We have to take this seriously NOW & do something about it, otherwise you run a high risk of serious long term even life threating results.  It may also impact you reaching the goals you’ve set. This is a topic I could wax lyrical about – it’s a huge topic – I’ve tried to be succinct here, but is one of my longer articles…sorry!

Causes & Types of Stress

There are a number of different causes of stress:

·           Environmental – heat, cold, noise

·           Chemical – pollution, drugs

·           Emotional – worry, fear, anger, mind-set

·           Physical – overexertion, trauma, infection, sleep deprivation

·           Metabollic – nutritional deficiencies, refined sugar consumption

Not all types of stress are bad for us. Eustress is the type that is fun & exciting, such as going on a roller coaster, skiing down a steep slope, meeting a challenge.

There is a acute stress – the stresses we encounter on a daily basis – e.g. road rage – it’s a short intense eposide of stress.  Then there’s episodic acute stress where acute stress seems to run rampant & be a way of life, creating a life of relative chaos. The last one is chronic stress, the type that seems never-ending & inescapable, like the stress of an extremely demanding job or a bad relationship. 

How Your Body Reacts

Whatever the type or cause, the brain reads these situation as something the body is going to have to fight or take flight from.

Hormones including adrenalin & cortisol are released.  These increase your heart rate, slow digestion, move blood to major muscle groups ready for action & changes functions of the nervous system – this all sets the body up for a burst of energy & strength.

When the cause of the stress goes, the systems return to normal function.  However, in times of chronic stress this doesn’t happen readily & damage can occur to the body.

Impacts of Stress

In a chronically stressed state, the overactivated nervous system starts to result in physical symptoms. These begin mildly with headaches & increased susceptibility to cold. With continued exposure to chronic stress more serious problems can develop including:

·           heart disease

·           inability to sleep well

·           hair loss

·           irritability

·           depression

·           hyperthyroidism

·           increased abdonminal fat/weight gain

·           anxiety disorders

·           inability to thinking clearly in stressful situations

·           blood sugar imbalances e.g. hyperglycemia

·           decreased bone mineral density

·           increased blood pressure

·           lower immune system

·           indifference to sex

·           exhaustion

·           ulcers

·           cancer

 Then there are other knock on effects – you don’t feel like exercising, indifference to sex can impact relationships, your social life & relatinships with friends & family suffer, your health suffers.  You don’t have time or energy to be with your kids, your quality of life diminishes.

When it comes to weight gain – cortisol is one of the culprits.  When chronically stressed you release cortisol. Whilst having some positive impacts, in a chronically stressed state, it slows your metabolism & increases abdominal fat. 

When stressed you also tend to grab a bar of chocolate, an ice cream, lollies, hot chips – you crave fatty, salty & sugar laden food.  You can also end up eating greater quantities than you would otherwise – you eat when not hungry.  As a result of having less time, you don’t have time to prepare healthy meals so go for the takeaway.  Then you are either too tired or don’t have time to exercise – so we’re consuming more calories & expending less.

How to Help

Giving it all up & moving to an island paradise away from the daily stresses of life generally isn’t an option & isn’t the solution.  So what can we do? Things that can help include:

Meditate – I can’t recommend this enough. It has been shown to result in neurological leading to physiological health benefits.  These include improvements to academic performance, concentration, perceptual sensitivity, reaction time, memory, self control, empathy & self esteem as well as a host of biochemical & physical changes in the body that alter metabolism, reduce coritisol levels, heart rate, respiration, blood pressure & brain activation.

A study showed that a group meditating for about 30 minutes a day for eight weeks had measurable changes in activity in parts of the brain associated with memory, sense of self, empathy & stress. Brain scans taken before & after the participants’ meditation regimen found increased activity in the hippocampus (important for learning & memory) & reduced activity in the amygdala, (connected to anxiety & stress). A control group that did not practice meditation showed no such changes.

To begin I recommend guided meditations.  It isn’t as difficult as you many think & is worth it.  There are a number of places around including:

www.meditateinsydney.org

www.personalmeditation.com.au

Alternatively, there are free guided meditations available online. Try some until you find one that works for you. Even if  you start with 5-10mins every other day, you will benefit from it & with practice will become easier.

Exercise – there are numerous benefits to exercise, including reducing stress.  You’re all doing exercise (yay!), so I won’t go into this in detail.

Yoga – shown to reduce stress, help you sleep, reduce cortisol levels, lower blood pressure, slow the aging process, reduce anxiety, increase strength & flexibility & much more.  It’s a great compliment to the exercise you’re doing.

Time management/prioritising – google this – there are heaps of tips & ideas out there to help you manage your time better.

Journaling/Diary Writing – helps you clarify your thoughts & feelings & improve self-knowledge.  Can help with problem solving (I’ve used it for this many times), explore & release emotions & much more.  It can the be friend you can tell everything to & know they’ll never tell anyone!  You don’t have to write daily – or a lot.  And also focus on the positives – good things that happended during your day, all the things you DID achieve.  Just buy a note book – make it a nice one you want to use & start scribbling. 

Sleep more – when stressed it can be difficult to sleep but there are things you can do to help:

• sleep in a cool, comfortable environment 
• clear out your bedroom – lose the TV/desk/PC – it should be used for two things only – sleep & having sex! Make it clutter free and a soothing oasis conductive to relaxation and comfort 
• caffeine – avoid caffeine in the afternoon & evening 
• power naps – not always practical but effective 
• to-do lists – overthinking can make getting to sleep difficult. Before going to bed, write up the things that need to get done – helps take some of the worry away 
• reduce your schedule – if if you have less time to sleep as there’s too much to do, it might be time to cut back & say ‘No’. Write down all the things you have on the go & really critically think about what could go 
• meditate – this can be a great way of getting to sleep

Maintain a Supportive Network – social support boosts immunity & helps you manage stress in your life. By keeping several healthy relationships in your life, you’ll have friends to help you through the difficult times & increase your enjoyment of the good times.

Get professional help – don’t leave this as a last resort.  Seeing a counselor, therapist or clinical psychologist can make the world of difference.  You don’t have to be clinically depressed or suffering from psychological issues to see someone.  I strongly recommend it.

Summary

There are many different ways to manage stress. Basically, it's best to eliminate as many stressors as you can, & find practical & emotional ways to better handle the stressors that are left.  I urge you to try as many as you can, keeping an open mind, so you can have a collection of techniques that are the most effective for you. 

Managing Eating Out

Clients often ask how to manage being on diet/eating healthily and eating out.  Eating out isn't to be avoided.  You don't have to deprive – you can have most

foods in a well balanced diet – it’s all about moderation!! 

So here are a few tips to help avoid undoing all your good work when you go out.

• Brekkie – have higher protein food such as eggs (poached), ham, salmon – you’ll feel fuller longer. If you have toast, go for one slice and if you want more sides, tomatoes are a good choice.
• Coffee – go small coffees, skimmed milk and try to minimise your sugar.
• If you’re having fruit, choose apples, pears, grapefruits, strawberries, blueberries as they are lower in sugar. Avoid fruit juice - they’re filled with excess sugar and calories.
• Don’t arrive at a restaurant hungry, you’re more likely to make a bad ordering decision. Have an apple or small snack beforehand.
• Alcohol –  as well as being highly calorific, can stimulate your appetite and also weaken willpower! Order a glass of wine and sip slowly. Drink heaps of water to quench your thirst.
• Eat slowly and savor your food. Put your fork down between bites.  Try to be the last one to finish.
• Order from the starter/entrée menu instead of a main. Order a side salad if you need to.
• Once you feel satisfied – stop eating!! Don’t feel obliged to eat what’s on your plate.  It’s been good, you’ve enjoyed, but had enough.
• Start with a soup or salad. With salads beware of dressings. Either ask for it on the side, or add oil/vinegar at the table. Dressing can be loaded with calories – 1 tablespoon of salad dressing adds 60-90cal  and 6-9g fat.  If you have dressing on the side, dip your fork in the dressing to eat with each bite. Avoid caesar salads – they can have more calories than a cheeseburger! 
• Bread – it’s tempting to load up on bread when you’re waiting for your food. A small roll (30g) with butter is going to set you back about 100 calories.  If you want to have bread, pick a small roll and don’t have butter/oil. Go for balsamic instead.
• If having a main, usually the more expensive the steak, the less fat. Avoid sauces mains – they’re a quick way to double the calories/fat. Aim for grilled, baked or boiled food. Trim off visible fat on meat. Avoid fried food…
• Pasta is also not great – plates of pasta have little protein and the sauces can be highly calorific. If you do, go for the tomato based sauces.
• Desserts:  leave a time for your food to digest before ordering dessert to give yourselt time to realise you are full (takes about 20 minutes). If you still want a dessert, consider sharing one. 
Some healthier choices include sorbet, a yogurt dish or fruits. Another idea for dessert could be a cup of coffee with a small scoop of ice cream.

There are a few ideas to help you keep on track…you can do it!

Tried & Tested - Protein Bars

A couple of things I do bang on about:

• Make sure you have regular snacks
• Make sure you have enough protein

Protein bars are a good way of solving both suggestions on the go. And if you struggle with the afternoon sugar craving, having a protein bar is a much better alternative.  In the interest of research I went to GNC in Bondi Junction & stocked up on a variety of bars.  Here they are:

Bar	Weight	Protein/ Carbs/Fat	kcal/kJs	Comments
ProteinFX Lo Carb	30g	8.9/1.9/3.0	100/419	A great mini size snack; choc orange – second favourite
Quick Loss - Sandra Cabot’s Very Low Carb Bar	45g	14.5/1.8/5.2	169/709	Gluten free; caramel crunch; bit of an artificial taste, but did feel full quite quickly; taste got better
Isowhey – high protein snack bar	55g	14.1/8.3/5.7	754	Part of the IsoWhey Complete Weight Management Program; Choc mint crunch; tastes pretty good - very chewy – jaw got a workout!
Atkins Advantage	60g	18/3.1/9.3	221/925	Chocolate brownie – tasted great – felt full quite quickly
Bodylicious high protein ultra low carb	50g	17.7/1.7/5.1	182/760	Contains fat absorbers; choc fudge crisp – again, tasted good, though a bit fake, bit of an after taste. Felt more full on Atkins
Slim Secrets – mintabolism boots	40g	11.9/9.4/3.9	136/568	Mint choc with green tea extract. This is my favourite. Not as much protein as others, but lower cals & tastes great.

A Helping Hand

Changing our diet from all the yummy things we love, to the healthy balanced diet with correct portion size can be tough. 

While most of us have a pretty good idea of what we should be eating, there are those things that we sometimes ‘deny’ as being bad, such as a low fat muffin, a museli bar, a couple of glasses of wine.  It’s often these hidden calories that cause us to come undone along with getting our portions sizes right. 

So how do we find out what’s good, what’s not, how much to have?  There are many options from calorie counting books & apps, to structured programmes to outsourcing the entire thing & getting someone else to make your food for you. Here are some options:

$ iPhone Apps

There are many, including myFitnessPal, mayMyFitness, Calorie King

Cost: free, some might have a minimal cost

How it works: enter the foods you eat, the exercise you do & these apps then log kCals consumed, break down by carbs/fat etc, some even down to vitamins.  Also looks at kCals burnt with the workouts you log.  Apps track progress.  Many also have websites if you don’t have an iPhone.

Pros: free, accurate, with you most of the time

Cons: can be a bit timing consuming entering all the foods, you need to weigh your food to make sure you’re calculating it correctly

$$ Online Diet Programs

There are a number of guided online diet programs including Weight Watchers & Metabollic Jump Start

Cost:   $89.95 for 3 months WW, $28 for 4 weeks with MJS

How it works:   based on weight / goal & in the case of MJS, your metabollic type, you are given an allowance of points & you are given guidance on who to measure your food intake based on these points.  Allows you to be flexible and have the odd treat, while encouraging healthy eating & exercise

Pros:   affordable, can be easier than calorie counting, extra help with recipes, emails, articles etc

Cons:   none really unless you find preparing food and sticking to the allowance tricky. In which case the next option might be for you.

$$$ Home delivered food

Home delivered pre-prepared food delivered on daily/weekly/ fornightly basis - Lite n’Easy, Dietlicious & Eat Fit Food

Costs:   LnE from $128 for all meals or $81 for 5 days lunch and dinner, DL $30 per day for all meals, $99 for 5 days lunch & dinner; EFF $60+ per day for all meals

How it works:   you decide how many meals you want each day/week from all meals to just dinners. Food is delivered to you on an agreed day/time.

Pros:   you don’t have to do food shops, cook, log what you’ve eaten

Cons:   can be more expensive that buying and preparing food yourself

$$$$$$$$$ Hire your own chef!

Ok, not many of us have the spare cash to get one of these, but hey, it’s an option!!!!

Changing Old Habits

We all know some of the things we should be doing, such as:

• Drink more water
• Stop the mid afternoon chocolate attack
• Reduce the carbs
• Eat more veggies
• Exercise more
• Cut down on the wines
• Reduce portion size
  
  

And Monday morning we wake up, adamant this is going to be the week we make all the changes.  All good, but how often does it go:

• Monday, we get everything on the list, exercise, don’t drink and eat super healthily. Feel pretty good about ourselves
• Tuesday, it’s a bit stressful at work, boss is pissing you off, you’re tired from getting up to exercise…that one choccie bar is ok isn’t it?
• Then Wednesday, well, the chocolate was ok yesterday, so today is fine.  Bit sore, so no training
• Thursday – the boss has really pissed you off, work’s mounting up, stress levels soaring…argghhh, need a glass of wine or two, need to relax…. And then a take-away – no time to cook after post work drinks. Hey, there are limits, I’m not super human!
• Friday, too hungover to exercise…need Turkish and vegemite to help the hangover…wines after work..it’s Friday people!!
• Well, now it’s the weekend…mmm, next week is definitely IT.

How many times have we done that?  And how frustrating is it?   Most importantly, how do we avoid it??

One way, baby steps - do one thing at a time.  Look at your eating/exercise habits and pick one thing you can improve on and you know you can stick with it for 14 days.  Or can build up to.  For example, the only water you are having is in coffee and wine – suddenly drinking 2l of water a day is a stretch.  So build water up to 2l in 10 days: day one = 0.5l.  After a few days up to a 1l…you get the drift.

It’s all about setting reasonable expectations, setting yourself up for success.  Before you know it, drinking 2l of water, avoid mid-arvo sugar snacks, exercising at least 3 times a week and a few alcohol free days are the norm and you don’t have to think about it…