Goals: Write It Down!

We all know what it feels like to expend energy and time to become stronger and faster. Initially a lot of things seem to happen- you lose 5 or 10 lbs, feel more confident and strong, etc. And then you hit a wall, fall into a rut, reach a plateau. Whatever you want to call it, generally that forward momentum fizzles out and now you're stuck going no where fast. It's quite a motivation sucker, for sure!

I've come to believe that these are the defining moments of one's ability to succeed in life. You've got a choice, either go on doing the same old, same old seeing no results, give up, or do something different. To be honest, the only real option is to make a change and mix things up if you are truly committed to yourself and your goals and dreams. The body gets used to routine, whatever it may be, which highlights the fact that we are NOT static beings caught in a time warp continuum. We are constantly changing and need to keep that in mind in whatever we do. Thus, over time the body gets used to a certain way of eating and training and eventually no longer responds the way in which we'd like it to.

During the Fall of 2008, I started to experience this exact sentiment. Training wasn't getting me anywhere and actually I felt more like I was starting to move in the opposite direction. I was experiencing lower back pain and stiffness along with a new upper back and neck discomfort. So, as most do, I blew it off, chalking it up to being too busy, and pushed it off with the notion that I'd work on it this winter. By mid December, I felt weaker than in the Fall and my back was bothering me so much that I'd have trouble making it through spin classes. So, I had enough! I wrote out a plan to create what I wanted rather than fixate on what was going wrong. (You can see the simple plan below.)

Though it took me some time to implement some of the steps, I remained committed to what I wanted. Since March, I've been working with my trainer, Anne, the past couple of months and have experienced a real improvement on my bike. My trainer has been able to bring more out in me than I was able to do for myself and I'm definitely seeing the results! Physically, I am have more strength and endurance during my rides because of the dedicated time and commitment of training sessions. I don't have any back issues, nor feel any strain in riding long distances and also feel better in my daily life. Mentally, I am focused, relaxed and enjoying what I'm doing which really is a major component to achieving success.

Creating the Plan
Please take out a scrap of paper & pen. At the top, write out a goal for this summer that is appropriate for yourself along with when you want to see this goal become a reality. Next, write out 3 things you could do to help make that happen. These are called Action Steps which break the goal down into smaller, more manageable increments. Now jot down a time frame for when you think that you would want or could make these action steps a reality. Also note if you will need support from others to actively create these action steps.

Here's one of my goals for 2010 as an example-
Improve strength and endurance on my road bike while experiencing no back pain.

1. Build strength in my core muscles along with increased leg power. (by May)
2. Incorporate more yoga into my workout regime. (by January)
3. Ensure a proper fit on my road bike. (by April)

Support-

1. Need trainer by beginning of March.
2. Go to some new yoga classes that are different in style than what I'm used to, make my stretching post-workout more yoga-inspired, incorporate yoga into resistance training.
3. Take bike to shop for an evaluation of my fit.

I know that many of you may have the plan in your head, however there is more power behind the thoughts and ideas by writing them down and bringing them into reality. This is an active step in cultivating your success toward that goal. And just so you know, you can use this process in any part of your life. It's powerful and, if followed properly, can open up a whole new world of possibilities for you.

I'd love to hear from some of you about your plan!

Electrolytes: What's in Your Water?

Electrolytes have become all the rage in the beverage industry between your well-known brands of Gatorade, Powerade and any other powered-type drink that claims to put those needed salts back into your system during intense workouts. Sure they contain ingredients you may need, but usually are hyper-sweetened with high fructose corn syrup or cane sugar, ultimately adding rot to your precious pearly whites amongst other problems.

The best choice would be to consume those electrolytes in a way that nature intended- coconut water. O.N.E. and Zico are both good brands to purchase. The reason I would recommend this option over a synthetic is simply because the body can best process & absorb nutrients in their natural form. Not only great for re-hydration, but coconut water can aid in the recovery of urinary tract infections, kill intestinal worms, help to break up kidney stones, reduce vomiting, and is anti-bacterial. Clearly, coconut water goes beyond just your typical, run-of-the-mill unhealthy sugary mix we've all come to know and consume.

Another formulated option is called Heed from Hammer Nutrition. I can't say that it boasts any of the other wonderful healing properties as coconut water, however, it is vegan-friendly, gluten-free, and sweetened with stevia and xylitol, both naturally occurring plant sweeteners that are unthreatening to blood sugar levels. Also, xylitol actually helps prevent tooth decay! It comes in powdered form to be mixed with water and there are several different flavors (even an unflavored version).

So, whatever you decide, please look toward something healthier with which to refuel. There are options! In my mind, coconut water is a win-win. Not only are you replenishing your electrolyte reserves, but you're promoting good health overall in your body while exercising.

Gluten: My Hidden Nemisis

Some time in late 2007, I knew without knowing why that something was wrong with me. Sure, I could have chalked it up to exposure to healthier lifestyles in my yoga teacher training, but I felt tired and increasingly bloated and puffy physically. I looked in the mirror and didn't see myself, while being unable to lose any weight. While many people considered me to be skinny, my clothing didn’t fit right anymore and I felt uncomfortable. Something was wrong.

After years of stomach/digestive issues, I’d resigned that that was just the way I was. How I felt must be normal, or at least I grew to think so. Last summer, I started cycling...only to shed a couple of pounds and then began gaining weight despite how much I rode and watched my diet. I got on a big dietary kick of whole grains because of the recommendations from other cyclists... everything had to be whole grains. I believe that this recommendation contributed to what I now see as an addiction to wheat products because I could never eat enough bread and pasta.

Well, the whole grains came back to kick my butt royally. My stomach problems got worse throughout the summer, yet I couldn't figure out why. I'd get sick for at least 10 days every month and a half from a simple cold. And finally after 5 months of following this diet highly recommended in cycling magazines and fellow enthusiasts and die-hards out on the bike path, consuming muffins and granola at the coffee shops in Manyunk to ‘refuel’, I crashed... I could barely make it through the day with any energy and I began to have difficulty waking up in the morning no matter how many hours of sleep I got- 8, 9, 10, 11... something was really wrong! Normal blood tests came back great... according to western medicine, I was the picture of health, yet I intuitively knew otherwise.

We say that hindsight is 20/20 because we can see where we are headed often times too late, thus there are distinct reasons why at times we find ourselves in some very peculiar and difficult circumstances. It can become so easy to ignore warning signs because we don’t always treat ourselves with the respect that we deserve. Or we simply refuse to change, thus living each day consciously or unconsciously choosing to set ourselves up for failure for fear of stepping outside of what we know to be comfortable. Thus, we get a wake up call...

Though a series of interesting circumstances, I was led to Sam, my nutritionist, who picked up on my stomach issues, energy levels, and rate of illness. Adrenal gland tests painted a serious picture nearing adrenal fatigue while hinting at a gluten intolerance. Eventual food allergy testing later confirmed the intolerance along with others to eggs, dairy, and everything in the mustard and cashew families. The plan of attack started with introducing probiotics to my system while simultaneously eliminating gluten (and later eggs and dairy) from my diet.

After 5 months gluten-free, I lost 17 lbs. I know without any doubt in my mind that it was not fat, but rather inflammation of my tissue that developed along side the dietary intolerances. There is no mistaking it when you look at my picture, as Nick, my fiancé, pointed out to me, that my face and body have changed. Everyone whom I see now asks me if I lost weight and says how healthy I look. For the first time in years, I look how I know I should.

It’s not easy being gluten-free. I certainly won’t lie about that. And I follow a basic 90/10 rule- 90% of the time following the diet while 10% of the time I eat what I would like. But realize that after all this time, my diet is ‘normal’ to me and I’ve grown accustomed to it. Interestingly, pasta and bread doesn’t taste so good anymore and I now know that I won’t die if I don’t eat them (although I do really enjoy brown rice pasta which is okay for me to eat). My stomach problems have pretty much resolved and I’ve got more energy than one knows what to do with (and I don’t drink any coffee or consume any caffeine). I feel a greater sense of mental clarity which is noticeably diminished (along with the arrival of a headache) when I do consume something with gluten. Plus, I’ve only had one cold in 15 months and no flu this year (and no flu shot either!).

So, I'm putting my story out there with the hope that it might help someone else and that it will serve as a warning to people that everyone's bodies and needs are different, therefore no one diet can be universal. I’ve been told that this is 'all in my head' because some people are uncomfortable with the idea that what they choose to consume could be harming their bodies. Isn't my picture proof enough? Thus, there is truth to the importance of a varied diet and why it is unwise to assume that what works for one person or athlete will work for everyone.

It isn't easy having food intolerances, especially trying to be out and about training on my bike, living my life and meeting up with friends. I have to plan ahead before a ride or a night out to dinner. And sometimes I will find myself going from shop to shop looking for fresh fruit because that is all I can eat at a coffee shop or restaurant. But, despite many annoyances, the benefits have completely outweighed them. Especially because I now know that my happiness isn't tied to what I'm eating- my food doesn’t own me. I choose what I consume that works best for me and am breaking the cycle of self-sabotage at every meal. The results and the feelings of regaining my health back have been the single most valuable thing I’ve ever done.