It’s just as mental as it is physical “at least that’s what they tell me”!

Obviously you have to put in the work!  Training is about consistency, nutrition is more about trial and error. You will notice that your performance does fluctuate, but after a while you will notice that your body is so much more capable that you thought it was when you started training.

As for the “other half” your mind.  You must also train your mind. I find mental training very personal. We all do it weather its negative or positive but we become what we believe we are. For me this is where yoga comes in big-time. If you notice on my training program I always have a slot for yoga because it reminds me to connect my mental thought to my physical training & if you have ever been to one of my yoga classes I do tell you to thank your body for all it does for you!

Here are a few steps of mental training I put together.

Step 1: Set a goal. In my case it the 70.3 Vineman.

Step 2: Create your Mantra: obviously, mine is “IN LIFE YOU MUST TRI” if you don’t try you will never know!

Step 3: Visualize yourself in that process completing that goal.

Step 4: BELIVE IN YOURSELF – I know it’s the hardest thing for me. To really trust that you are good enough, worthy, strong, smart, and WILL complete your goal is key.

Step 5: Work through your Fears. If I have a flat, what will I do, if I fall, what will I do, feel confident and in control of your fear and conquer it. Know you are ready! 

Step 6: What I call “Bottling the Zone”. Sometimes you feel so high that you can concur anything and have the best race ever, and others, not so much. Well remember that high zone, bottle it up & use it when you are down.  This is where my mantra comes in handy. Some self talk and visualizing can get you through a lot and if not turn to your support group.

Step 7: Build a support group. Let your family & friends know what you are doing. This way when you are down they can help pump you back up, because sometimes when we don’t believe in ourselves, we can look at the face of someone who does or listen to their voice and they remind us of the TRUE YOU! This way we get back on the saddle and keep going.

(This is good for me to write, I might have to read this mental training the night before race day!)

The Power of ONE vs. The Power of US

After a weekend surrounded by wonderful yogis, teachers & students I got to thinking, about a groups energy & power vs. our own individual power. In a group there is support & a sharing of energy as opposed to just relying on yourself for everything.

So Have I missed the boat on some things? Why train alone – we are a community. Building together energizing and supporting one another is so much stronger than standing alone. I realized I always train alone & I rely on yoga to fulfill the support and energy flow with other that a yoga class can offer. Then why not bring that into the rest of my training.

It’s like being is a yoga pose standing in place alone. When you are instructed in a class or adjusted in class you have someone leading you & guiding you into a better physical & mental place.  You have someone pushing you further than your mental capability believes it can go, finding that deeper place.

Maybe it’s time to look for strength not only in our selves but also to reach out to like minded friends and support one another –coming back to building own personal  training communities.

"No matter what accomplishments you make, somebody helped you." - Althea Gibson

Stuck in a Recipe Rut?

I am realizing we all get in a cooking/recipe rut. Do you find yourself cooking the same 10 meals over & over? Or eating the same snacks over & over? Well I know I do & so I’m looking to try new recipes and share recipe ideas. 

One of the most successful ways to eat healthy & try new recipes is to plan ahead. When you go to the grocery store have a list. This way you already have planned a couple of dishes you will cook & you don’t drift away from your plan and buy a bunch of crap that you don’t need.

I find breakfast a very easy option, seems like there are so many things you can eat for breakfast. Lunch is also easy (since I work full time) I usually preparer me lunches and snacks. As for dinner- this is where I stumble & eat the easiest unhealthy stuff.

Some easy healthy breakfast options are:

Yogurt & Granola- (make sure your granola is not made with sugar and a bunch of unhealthy ingredients because then you might as well eat a candy bar).

Breakfast Burritos- Options are endless & make a great mid day snack.

Quiche – you can make it crust less and just pour your mixture in cup cake pan and bake, this way you can easily take with you as a snack later & great for portion control. Remember you can add so many flavors to a quiche- spinach, cheese, mushroom, bacon (or other meats), chilies, peppers, or broccoli.

Oatmeal - my favorite. I love steal cut oats, you can add berries, fruits, honey & spices to mix it up.

Fruit & Yogurt Smoothies: Adding spinach or Kale to fruits yogurt & honey makes a delicious treat.

As for dinner options, here are a few:

Homemade Pizza: What I like to do is make my own sauce ahead of time & freeze it. You can make a tomato sauce or a pesto (my favorite), in the summer I grow some basil in my kitchen and let me tell you it’s very easy to grow & you get a lot. You can usually get ready made pizza dough from local pizza shops and then just roll it out at home and add all the toppings you like.

Here’s a very simple pesto recipe:

4 Cups Fresh basil

½ Cup Pine nuts

7 Cloves of garlic (or to taste)

1 teaspoon salt

1 teaspoon freshly ground black pepper

1 ¼ cups good olive oil (or to taste)

¾ cup Parmesan

Salads: some people get satisfied with just eating a salad, but not me! How I like to make my salads, some of my favorites are a taco salad, Greek salad, or just get creative.  You can always add grilled chicken, or tuna, salmon or even beef. Also the more creative you get with colors the more filling you salad will be, Add artichoke hearts, kalamata olives, feta cheese, avocado, peppers, peas carrots almonds cranberries the options are endless.. I always like a nice crispy baguette with my salad.

Lentils: Lentils are a great source of protein & they make for a great side dish, soup or mixed with rice. I prefer mine with curry powder chopped onions, celery, carrots and some cayenne for some heat.

Grilled Salmon: Or you can Grill Chicken or any meat with a side of sautéed vegetables. Try to venture out into seasonal vegetables. Some of my favorites are grilles zucchini, roasted Brussels sprouts, or green beans. Mix it up and keep it interesting.  

Soups & Stews: the options are endless & if you work, you can just through you ingredients in a crock pot and when you get home- soup is ready. Chili is a great option and many variations are possible. Also try Chicken tortilla, split pea, lentil, chowders, potato & leek, minestrone, chicken noodle, vegetable soup & just pair with a crispy baguette & dinner is served.

I think the planning ahead is the most important part. Remember to color your plates & try new things. Maybe set a goal that every week you will try 1 new recipe or cuisine. Why not try to make Japanese Soba noodles, or Indian Chicken Tikka Masala, Venezuelan Arepas, Jordanian Maglouba, Korean bbq bulgogi, Spanish Paella, Basque Cod Pil Pil, or a good old American Burger. Get creative & eat well.

“Fat gives things flavor.” Julia Child

Much Respect to Professional Cyclists:

So most of you have ridden a bike on and off at some point in our lives. But can you imagine riding a bike for 6-7 hours a day going uphill or sprinting? I have a lot of respect for professional cyclists, they are amazing. They strength & endurance their bodies are capable of is truly remarkable. 

If any of you watch international cycling races I’m sure you have realized how amazing these riders are. It is one thing to ride 100-150 miles once and another thing to do it day after day for weeks. As we approach the beginning of cycling season try to catch a race or two. It’s truly amazing what these cyclists are capable of. Just think of the uncomfortable position they are seated in for such a long time & using all this energy to get up a mountains. Many of these riders burn about 5600 calories in a 4-5 hrs period and trying to keep your body hydrated and fed through that is tough. If you think an ironman seems impossible watch Tour de France, Vuelta de Espana, Giro de Italia or many other bike races where these athletes wake up day after day to give it their all.

 I think what our bodies can do is amazing many of us don’t even come close to accomplishing %10 of our own capability. 

“The only way to discover the limits of the possible is to go beyond them into the impossible.” -Arthur C Clarke

“Efforts and courage are not enough without purpose and direction”-
John F. Kennedy

What Do You Look Forward To?

Planning for a vacation is definitely fun. It’s great to have something to look forward to. A vacation is a perfect example of how settling goals and looking forward to something can make you happier. First off you plan your vacation – which is a lot of fun, then before you know it it’s vacation time. After you have planned your vacation; you get ready for the vacation; some of us like to shop for a new outfit or two for our vacation. You research the area and places you want to see and things you want to do (education & knowledge). And then finally you enjoy your vacation. Don't feel guilty because you're going on vacation, you deserve it, life is to be enjoyed.

No matter what your personal goals are, Plan them- write them down!  

Have fun in life & don’t let your days become monotonous: start planning & setting your goals.

Whether it’s a race you are signing up for, a vacation, improving self confidence, trying a new dance class, reading more, dinner out with friends or lovers, Spa day with the girlfriends, Yoga time or kayaking in Costa Rica. Set your goal & look forward to it! By doing so you are creating more self discipline, better time management, confidence, self love, personal skills & knowledge. By completing your goals, small or large, you are; achieving which builds self confidence & creates more opportunity for you to grow as a person & enjoy your life more.

It all starts with a dream & then by setting a goal & working towards it.

“Goals in writing are dreams with deadlines.” Brian Tracy

“To reach a port, we must sail—Sail, not tie at anchor—Sail, not drift.”
Franklin Roosevelt