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Coach BK

We were never meant to do Personal Growth Alone!

❓Do the work by yourself? or are these relationship things needed?

❓Do we have an epidemic of blocking, unfriending, ghosting?

❓Do we run away from the unknown, the uncomfortable, the scary too much?

❓Do we need to learn how to share space, love and energy with others?

I started out as a Life coach, and a nutrition coach, then a yoga teacher, now a tri coach, or epic hard stuff. It has been interesting to see the progression of myself and how I have more tools to help others achieve their goals and dreams, and help them to see that they can achieve a whole lot more than what they thought possible. Pretty hard cool, I get to see miracles. All the stinking time.

I have been working on myself, pretty heavy for the last 5 to 10 years. I have a lot to unravel, clean up, clear out and all that. Rebuild stronger. More resilient. Through all of this, I see with each step forward that my abilities to help others increases. Cool.

Currently I am learning that we really do need each other. This is probably one of the biggest things that we are getting wrong. That we feel like we have to figure stuff out on our own. Our culture teaches that. And let’s face it, being vulnerable and asking for help. We really suck at that. We are super judgy of ourselves and others which makes this line of thought even more of a challenge. Why would you want to make yourself vulnerable to someone when maybe you fear them judging you and being an ass, which, perhaps thats historically what has happened. And frankly, I don’t see ourselves as a culture improving on this much.

Social media is sure making this even more of a emotional habit/escape that we do. It’s so easy to unfriendly someone, to ghost them, to not communicate. And then to take it up a notch and to post silly self rationalizing things that make you feel better. Promote the person not taking responsibility for it. AND we get acknowledgement and positive re-informcement for that crap tactic behavior because either the people liking and encourage you doon’t know the story, their own story is trigger or we just like being bullies and self righteous judges of all things. That mob mentality.

🙂 Gosh. That was a lot. #nmf

So, these relationships that we find ourselves in. Rarely do they go perfect. There is some rubbing. Especially with time. Our friends and lovers, children and what not are mirrors for our own stuff. We love to leave those relationships because it’s hard to look in the mirror and see someone that really embraces the victim role, can be an asshole, Whiney, etc. How’s that for judgy. We all have our stuff that promotes behaviors that hurt others. Period. Looking in the mirror, seeing it and working on it takes bravery.

AND RELATIONSHIPS. it takes communication, lessons, practice and another person helping you to learn the lesson. Because for FUCK SAKES, this stuff doesn’t come from Amazon. We have to earn it. We have to earn trust, security with others, a good relationship, peace, etc. We have to do the work that is on our plate. We have to show up. Dig. Then wash rinse repeat. It’s a dance that we have to learn. With a partner.

Doing it by ourselves isn’t working. Truly. Look at us as a culture.

We have to communicate our people what we are working on, we have to do the work, they need to give us space to practice and gentle guidance when we need to change it up and keep working. Just like learning to shoot hoops, drive a golf ball. We try. We practice. We adjust. We practice. We get help. We continue. To practice.

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How do you CELEBRATE the HECK out of our life to cultivate UNSHAKEABLE RESILIENCE

Life moves fast. Things change on a D I M E Life can be super surprising. One moment everything is fine and the next a parent dies, a child gets really sick, a husband leaves, you get laid off ... the list goes on and on and on. We have to navigate these things well. Sometimes we don't. Celebrating life daily is KEY to building resilience and a bias towards positive attitude, problem solving and action forward. We are not saying that you don't feel your feelings and all that. However, we can feel our feelings and still continue to move forward in a problem solving, positive manner. When we say ... be more resilient ... to be truthful I wonder how we cultivate this. For me, in previous years, I would have said that you had to work really hard. "Stay hard" or something like that right. David Goggins stuff. While I'm not saying that he's not on point with a lot of what he says, but I do feel like we are ... leaning way to far to that side of work hard until you make it. I have learned in my life that we need more of the softer power. It's not any less powerful, just different, which I believe makes us more resilient LONG TERM. When we are young, it's easy to work your ass off until you are epically in shape and all that. PUSH PUSH PUSH. And then keep pushing some more. As we get older and the body maybe wears down a bit, or we get injured, or we have some sort of medical condition that changes the game up for us ... the your definition of what is "working hard" and what you are pushing is changes. Has to. Doesn't make you less, makes your smart, because you are so much more than just "stay hard". Sometimes the softer approach helps us to know when to rest. Sometimes we MUST REST when "stay hard" and "PUSH PUSH PUSH" is the default. Like there is a lot of power in saying nothing instead of saying something. There is power in approaching conflict with loving investigative questions instead of ignoring it or being brash/hard. There is power and perhaps better healing in rest and loving, instead of constantly pushing to get "back" to something. YOU CAN GO FREAKING BACKWARDS ANYWAY. LET THAT SHIT GO. Resilience. Being able to stand up in a storm, and do the best that you can. FOR YOURSELF. AND FOR THOSE AROUND YOU. Contrary to all the memes and shit, it's not all about you and what benefits you and shit. You are meant to do you and deal with your shit. As the other person is meant to do them and deal with their shit. You do these things simultaneously, and like FREAKING MAJIC ... you both are stronger together. Parents. Partners. Friends. Lovers. Team. Protectors. Goal chasers. Resilience is where you can handle your shit. And a bit of someone else's as well. Resilience is standing up and doing the right thing. For God, country, family, community and mankind. PERIOD. When we draw our strength and motivation from things of love and God gifts, we will be so epically strong that we will sweat resilience out our pores and people will see us shine. You will impact those around you in MAjIC ways. Miracles happen. You let faith go first ahead of the little bit that you know and SHIT JUST BOOMED. That is true resilience. So where do you store up this energy. Where do you CELEBRATE HONOR AND SOAK UP WHEN NEEDED more of the energy that makes you stronger. It's not the damn gym, long runs, push push push pushing ... it's in the eyes of those you help, the achieves that you see and celebrate, the love and grit that you share. With yourself and with others. THAT IS WHERE YOU DEVELOP THIS UNSHAKEABLE RESILIENCE That stands up through the darkest of your times and those around you. You must see this energy. Save it. See it. Honor it. Store it. And soak it up when needed. When you are low. In the digital world, we are taking all this good MAJIC away. For the most part. We need tangible, concrete, vault like ways of storing this energy for our souls. Mine is with vision boards, dream boards, paper planners and celebrate love boards. I gaze on it. It's not so much that it fills my heart and soul with good MAJIC ... it just helps me to clear all the things in the way of connecting in with that power within myself. That is the secret. We are at 100%, always. We just let too many things get in the way, and we don't have intentional ways of clearing the decks daily, hourly, whatever.

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Shine the Light on Trauma Depression Anxiety and Suicide

Do you struggle with feeling calm, cool and collected?  Do you struggle with anxiety, depression or other mental health aspects?  Are you a veteran or other person that has served your community and country, has dealt with things and now struggle for health and well being?  Have you thought about suicide? 

Retired police / artist Jim Russell and myself, BK, have been in places that are dark and scary.  Lonely.  We have dealt with depression, suicidal thoughts and other mental things that have gotten in our way of feeling ....

Safe. Happy. Content. Well adjusted.

This podcast is about being vulnerable and speaking your truth. Shining light on our soft and weaker spots.  This podcast is about being real with those around you.  Being present.  Giving our time and energy to those around us that need help.

We think about depression, anxiety and suicide thoughts as if someone has a broken leg.  We wouldn't expect them to walk themselves to the hospital for treatment.  As is with some of the mental health issues, we need to be more proactive and nurturing to those struggling with some of these things.  We need to be present and listen.  We need to give of our time and energy to see, acknowledge and help when needed.  We can't continue to wait for those that struggle to ask for help.

For those struggling with these topics, we see you, hear you.  This podcast is meant to inspire you to pause and look around.  See the help that in front of you.  Reach for it and don't let go. 

Keep up the good fight.  You are not alone.

https://youtu.be/kvDioIurVk0

Shownotes

  • (0:10) Introduction to Jim Russell, Retired Police / Artist
  • (1:00) Introduction to the GY6 Rescue
  • (4:00) Goal Orientated Approach to FEEL BETTER, mindful and aware of labels
  • (6:44) As a Deputy Chief being diagnosed with Major Depressive Disorder
  • (15:48) Shared diagnosis to boss and received the perfect response
  • (36:57) Cautious with labels as they can take possibilities away
  • (37:35) BK's swim story, PTSD, miracles and pixie dust
  • (43:18) All neurotic behavior stems from suffering
  • (52:12) How some life/occupational experiences have a big and negative impact on our peace and well being
  • (57:12) PTSD can come from small things, accumulative PTSD, life events
  • (1:01:42) If you feel like something is off, there are people that can help you. Now.  You don't need a label / diagnosis. 

Jim Russell is a local Tallahassee artist who has been involved in art for most of his life. He began his formal education at FSU in 1988 as a fine arts major, diverting to criminology and spending a 25 year career in law enforcement at Florida State University. Retiring in 2018, Jim has since devoted his time with his first love, painting, and in the last 2 years has completed hundreds of works of art as a working artist. He paints mostly in oil and subject matters include realism, impressionism, and surrealism. He is currently painting a series centering on sea life. Jim is married to Connie Russell with an 12 year old son, Grayson, who is a developing artist himself. Jim advocates for mental health and drunk driving awareness, and he is an avid cyclist. His art can be seen at his Tallahassee gallery and at jimrussellart.com.

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Digging Deep for the win

I have always struggled to sleep. Legit reasons from not being safe as a child. Chaos. Trauma. I spent years self medicating in so many ways. Over exercising. Drinking. Reading. Meditating. My latest long term habit has been to listen to various books on my phone. I’ve listened to ALL of the Outlander series books ... maybe 30 times each. If anyone knows what I’m talking about ... these books are HUGE! Pretty sure my heart struggles now are a direct brush stroke of a lifetime of not feeling safe. Truth though is for many of those years I WAS safe. Tho I didn’t *feel* that. Truth is that the inner ways of our being, when we don’t feel safe super deep down, it’s real hard for the logical brain to be the dominant voice. Funny (not funny) how alcohol can numb that deep inner wound. It wasn’t until last year, then I decided to do some deep self development/person growth (really look into the damn mirror and cut the shit loose) that I got down to that wound. Hard as hell. Not pretty and still cleaning myself up. I’m 4 days clean from the book listening. Last night my mind was busy but I did some praying. I have a couple of binkie still. CBD oil to help sleep. My person cuddles me to sleep (first time I’ve let anyone (human) in my space at night so not sure this is a binkie or not). It’s such a gift, the cuddles, his heart beat slows mine down. Like a soft warm blankie w a strong beat that mine lines up with. Anyway. We have to look in the mirror. Be real w ourselves and do some hard work sometimes. To make real changes. Book listening isn’t bad. So ... I could have chosen to not do this work. I do know that the things in my soul need nurturing as it colors another areas of my life. I’d like a bit different. Reflections as I stretch to swim. #ishinenotburn #beautifulrevolution #riseandshine #iamapheonix #wolfpackstrong As a side note. The swim to follow ... fastest 500 to date. Nice solid faster bilateral 500. Winner winner chicken dinner.

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Suja Mini Health Boosters for Immunity and Anti Inflammation

Nutrition / Life Hack : Immunity Booster

We need to be mindful and be proactive at times. When?

👉🏻 Prior to travel, as you will get exposed to bugs you aren’t use to.
👉🏻 When stressed or after a stressful period when the body shifts to recovery mode.
👉🏻 During heavy training
👉🏻 DEFINITELY PRIOR (a week or two) before a big race. For the first reason mainly, and the other two.
👉🏻 Holidays

💥💥 Probiotics and turmeric 💥💥
And a big a amazing line up.

✅ Probiotics helps your immune system, which resides in your gut, work to maintain its hold, hopefully a healthy gut flora. Healthy gut flora help to do all things.

✅ Turmeric is a natural way to help bolster the immune system by increasing the immunomodulating capacity of the body.

✅ Echinacea for its immunity boosting properties.
Black pepper to help the turmeric work better.
Lemon, orange, pineapple juices.

This product below is made by a company that can be trust. Clean. Worth the money.

Perhaps have these on hand. Just pay attention to the expiration dates.

My personal experience. Decent tasting. Strong peppery taste. You could definitely add this to a smooth. Peasy go down Easy.

More pictures in the comments.

Ingredients: coconut water, pineapple juice, ginger juice, turmeric juice, echinacea, orange juice, lemon juice, acerola cherry, ground black pepper.

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Personal growth can be a rough go

I want to have an awakening like they do in the movies.

You know, where the protagonist experiences their quantum shift with elegance and grace, leading us, the audience, into a wonderful montage (complete with awesome music) of all the ways their life will now improve.

They get an amazing new job after sending out a few résumés; a random run to the coffeehouse yields them a phone number from their dream partner; they ditch their sh*tty apartment and relocate to a house that they can now somehow afford very easily; they make up with their asshole father and go fishing. All in the span of mere weeks.

And, after the montage is over, we witness the protagonist looking back at the crossroads that brought them to this new, wonderful place in their life, all the while contemplatively smiling and drinking a margarita.

Reality check, please.

Real awakenings are not like this. Far from it. There is no montage, there is no music, there is no shortcut to the next scene in which we will somehow now be miraculously happy, at peace, or in love. We can’t fake it. We can’t skip the middle. We can’t yell, “Cut!”

With real-world awakenings, there is a lot of crying. There is a ton of confusion and doubt and questions and shock. There is deep-seated socialization and conditioning that gets unearthed, leaving us wondering what the hell we believe/want/know/feel now. There is the messy middle and feeling terrified in the middle of the night and that body issue that for sure got cleared up in therapy but is now rearing its ugly head…again. There is the wondering if anyone else ever feels like this, and, if they do, why aren’t they talking about it?

Awakenings feel like our heart is breaking and being pieced back together again at the same time. It feels like all the parts of ourselves are at war and they are inviting us to come along for the ride. It feels like we are caught between this person we say we want to be and the person we are right now (who is a complete mess!). It can feel wretched one minute and like we are on cloud nine the next. Sometimes, it just feels sloooooooow.

And then, in the middle of the awakening, something happens. A flash of a fresh perspective that shifts the entire world on its axis, a rush of love to the heart that makes us grab our chest and catch our breath, someone telling us that we matter, an old wound that finally, finally heals. Something releases. Something surrenders. There is a softening where there was once a hard place. There are moments that feel like we are being hit by a ton of bricks and knocked over by a feather at the same time.

Awakenings tear us open. They expose all the yucky stuff, the shameful stuff, the secrets, the dreams that were never given a voice, the relationships that imprison us, the words left unsaid. Awakenings are a mirror we can’t turn away from, even in our ugliest, most tattered gown. They force us to get real, to get honest, to get transparent. They ask us to up level.

Awakenings don’t just come for anyone. They seek out those who are strong enough to take a hit. Awakenings don’t f*ck around, because they have a mission: to help us arrive. To arrive at our deepest place of love and compassion. To arrive at our endless inner wisdom. To arrive at the tender crossroads of accepting ourselves and loving others. To arrive at the place in which we are in full trust of who and what we are. To arrive at our shattered places and pour some light over them.

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Abandonment and a Journey Up the Mountain

Yesterday I felt driven, required, inspired to drive a pitfall that had been abandoned to a foster family many hours away.  I have always had this special place in my heart for things that needed rescued.  

A bit of back story, I signed up for a 70.3 in Des Moines, Iowa to inspire, force, drive myself to finish up some work that I have been  doing in the area of inner child healing, letting go, truly moving on.  We can talk about that later.

I let my mind explore why I was driven to help these dogs and I wanted to share with others the work that I viewed as difficult and life changing.  Using the service of helping dogs, which seems to be easier work than driving to a therapist weakly, to heal the heart.  After all, isn’t that what God tells us to do and perhaps why. Heal our souls through the work of helping other.  Being humble and practicing humanity.

Though a lot of thought that was mostly given to me, as during the trip I had decided to be super receptive to whatever thoughts and feelings were coming, and sharing back to the universe ... it was a very raw real and from the heart process.  Which I feel gifted me with the next awesome step in my evolution to healing my soul and becoming the next best version of myself.  

Yes.  I had forgiven my parents for all the things.  However, it was very clear that I had not really dealt with my abandonment issues.  Which at the VERY present time are really causing some other issues in areas of my life that were causing my grief and suffering. 

I did some following of my heart.  It makes me smile to see how the hours and days have progress.  Who I have reached out too. What they have said. And how through all of this, I found my next work.  

I like work.  I like to know that if I see a problem, I have some means of working on it.  It makes me feel incredibly powerless, stressed and all sorts of anxious feelings to know that something is wrong, really wrong, and I can’t get a handle on it.  I’m thankful that God told me.  Amazing.

Discovering that I really need to work on my fear of abandonment, which is causing some real in your face anxiety, is so empowering that I’m pretty darn pumped.  To know the issue means that I can find a solution.  The first link that I read was such an eye opening that it has instantly changed how I feel about myself and all the things I’m working on at the moment.  I feel in control again, empowered and that I can find a solution.  I do not feel lost anymore.    

https://www.healthline.com/health/mental-health/abandonment-issues

Then I continued with searching and found some articles and resources and ended up finding a program, a series of books with some online resources to start with.  I feel great. Hopeful.

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Strong is: Hop scotching through the crap show of life to ROCK OUT your 4k swim

❤️👊🏻💥 Life can be so hard somethings.

We have sons that struggle with mental health ... suicide thoughts and emotional pain is not as uncommon as we’d like to think. Seriously, being a mom is sooo tough. 💔Sometimes your heart seems to get pulled out your nose. 💔Relationships are tough. 🦠Managing our own crazy can be tough. Working on personal growth can really leave you feeling naked and ultra vulnerable.

🏊‍♀️So getting your tail to the pool or where ever can be a big effort. Especially as moms and bread winners, role models and the like ... we have to put the game faces on. Play like we are ok.

So for those of you who aren’t quite ok. ❤️❤️ Or just not ok ... hang in there. Try and reach out. Find someone you can say stuff to.

Today I was talking w someone who’s just starting out in tri. We know each other decently. She’s a real / honest / no drama kinda of girl. She said ... “swimming is your safe place, just don’t think of any of the bs”. And it really hit home. Swimming is my safe place. I’m not super fast. I’m have severe swim anxiety. But I’ve conquered all that. I’ve heal a nice portion of my soul in the pool and open water.

I’m doing this crazy challenge of 100x100s Jan 1. Which is kinda silly as I have a needy shoulder. Hahahaha. And right now I swim about 6 times a month. I haven’t same more than 2000 in a hot min. Like since IMTX18. Hahahaha. Omg. However. I do a lot of strength work and yoga/swim stuff.

🐠🦈AND I ROCKED THE HELL OUT IF THIS SWIM. 🐳🐡

👊🏻💥AND ROCKED THE HELL OUT OF LIFE for 1:25:34.

And that just helped me bounce back to feeling so much stronger and capable. I showed myself that ... yep. I’m stronger than what I was feeling.

So ladies. When you are feeling low. Defeated. Drowning w life or whatever. Keep your head up. Reach out. And show up. Get your mind right. Just for that workout or even 5 minutes. Whatever. Do the best you can, w putting all things to the side.

Oh. And I did some SUPERWOMAN Breathing!!! 5 minutes and BOOM!!! 💥🏋️‍♂️💥🏋️‍♂️💃

TRAINING NOTES:

  • 8 x 500, RI 0:30 (no swim tools or aids)
  • Pacing work. I worked to keep my mind with "calm and strong", working to have a nice solid pull each stroke.
  • I began to practice nutrition. Each 500 I would stop for 30 seconds for a drink. First couple of 500s I used 20oz of water with Liquid IV, 500mg Na, 400 Mg Potassium. The 2nd half of the swim I used my bike blend of Infinite. I didn't like this as much and burbed it up a bit. I will go with Liquid IV next time for the duration and perhaps Glukos Gels for calories.
  • My right shoulder and pinkie finger was numb/achy for the 3rd 500. But I worked on form and that went away.
  • My nose was INCREDIBLY snotting after. My ears were blocked for a number of hours, probably due to the sneezing and what not. I will need to address this for longer swims in that pool. Finding a salt water pool would be a real good idea.
  • Shoulders were not sore at all the next day. I do a couple of different swim specific strength training workouts. 4 times a week optimally. 2-3 is required. Neck was a bit sore the next day. Though I would imagine that is because the 4k was done only breathing to the left. I was not able to get to every 3 due to heart rate not being chill enough.

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Apple Cinnamon Bread

Because sometimes we just need some comfort food in our lives! This bread is really good and quick, and reminds me of my mom making it when I was a kid, enjoy!
  • 1 1/2 C. flour
  • 3/4 C. sugar
  • 3/4 tsp. baking soda
  • 1/2 tsp. salt
  • 1/2 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • 2/3 C. canola oil
  • 2 eggs
  • 1/2 tsp. vanilla
  • 2 C. peeled, chopped apples

Topping

  • 2 tsp. sugar
  • 1/2 tsp. cinnamon
  1. Heat oven to 350. Grease loaf pan.
  2. In a large bowl mix flour, sugar, baking soda, salt, cinnamon and nutmeg.
  3. Add oil and eggs and stir until combined.
  4. Fold in apples.
  5. Spread into greased loaf pan.
  6. Mix together cinnamon and sugar and sprinkle over bread.
  7. Bake for 1 hour, or until toothpick comes out clean.
  8. Cool for 10 minutes, then remove from pan and cool the rest of the way.

This bread is amazing. My mom used to make apple bread all the time when I was a kid, comfort food at it's finest! I've made this with almond flour and it comes out well. I haven't used anything other than regular sugar but am looking to experiment with honey next.

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Metabolism 101 Video Series #2 Making Energy Overview

🔆Your body is pretty cool on this part. It has a lot of ways of accomplishing the same tasks, a hierarchy of activities and roles and ways to compensate like none other. I think our kind of primitive way of doing medicine, my opinion please, as insurance has driven a dumbie-ing down of things so to speak. The Indian wise woman knew a lot more. Functional nutritionists like myself and functional medical docs are going in the direction of the wise woman, with cool tests to back it up.

The intention of this lecture is to help you understand a bit more about: ✅HOW the body TRANSFERS ENERGY, ✅what that even means, and ✅how that applies to what you are doing. The hope is that you realize that things are bigger and more complex than what we are defaulting too.

Then you will realize that this diet or that diet, while it might have good intentions ... we need to take a step back to see HOW and WHY and apply those principles to the INDIVIDUAL so a person can find their JAM, it be a lifestyle change. And they are smarter to support the BIG EPIC goals and activities, in a healthy and safe way.

ENERGY CAN NOT BE CREATED OR DESTROYED

Smarites many years ago came up with these principles. Newton and his laws. The laws of Thermodynamics. This principle is very important to understand. In life. We think we are invincible and and that we can just keep going forever. If we were to think about yourself as a car, with a battery, alternator, oil, gas and what not, we would be so much better off in understanding that we just can't go 90 miles an hour all day long and something bad not happen. We know this about the car. How in the world do we lose sight of this with our own body.

The science behind this is, for nutrition, is simple. The nutrients in food, they are put together with chemical bonds. Like two or three ingredients that "combine" to form say glucose. When the body uses ENZYMES to "break" the "bonds", energy is "released".

First.

ATP: body's "energy currency". Just about every CELL in the body needs ATP to do it's J O B

  • ATP is required to move skeletal muscle
  • ATP is required to contract our digestive muscles
  • ATP is required to produce enzymes
  • ATP is required to carry molecules across cell membranes
  • ATP is required to process what you see
  • ATP is required to think thoughts
  • the list goes on and on and on

ATP is made from nutrients in the body obtained from metabolism, or what we eat and digest/absorb/...

To keep it simple, just think about it like this. Your body is super cool in that on the fly it can use the nutrients in the blood to combine and break in order to make ATP. Then the body will "pull" nutrients for the liver and the muscles in order to do this J O B. Again to keep things simple, in relation to working out and ENDURANCE training, we get these nutrients for two places.

💥Triglycerides💥 & 💥Glycogen💥

These are the "storage" form of FATTY ACIDS (fat) and CARBOHYDRATES. These two are stored in both the liver and the muscles. So two important things to say here.

  • ❤️Be mindful to not villianize Triglycerides. They aren't from the devil. They are needed in the body. In the correct amount.
  • ❤️ While the body CAN use protein for "fuel" to make ATP, it is not really designed to do that. It is a BACKUP method. Please think about that for a moment. And don't take this to think that protein isn't important in the body. It is not the designed means for making ATP, but it is required to provide the building blocks to help the body make ATP from triglycerides and glycogen.

BEANS WITH OUR AVOCADO / GUACAMOLE

  • 💥Simple sugars (glucose) from the BEANS (complex carbs)
  • 💥From the beans: fiber for the GI track to feed gut bacteria to convert short-chain fatty acids
  • 💥Beans Protein: amino acids
  • 💥Avocados fat into fatty acids
  • 💥Glucose goes to our liver, stored as glycogen
  • 💥Short-chain fatty acids that the gut bacteria makes from the fiber, usually used as energy within the colon/intestinal epithelial cells
  • 💥Avocado's longer-chain fatty acids go to the liver to be converted into triglycerides
  • 💥Amino acids from this meal go into the body's amino acid pool, which provides the body with material for new proteins, but can be used as fuel as well.

MAKE AND REPLENISH ATP IN MANY WAYS DEPENDING ON:

  • How QUICKLY we need energy
  • How FAST the reactions are happening
  • What nutrients are AVAILABLE (c / f / p)
  • If there is ENOUGH O2 to contribute to the reaction

3 Main Ways the Body Produces ATP

  • 💥ATP-PCr (super fast)
  • 💥Glycolytic Pathway
  • 💥Oxidative Phosphorylative Pathway

ATP-PCr is a super fast system that can only support a couple of sections of activity. This system recovers fairly fast. But it does take some rest. Think of this like when you are doing sprint intervals.

Glycolytic Pathway is a very quick system as well, providing ATP for just a bit longer, like 10-15 seconds. This system makes ATP much slower than the ATP-PCr though they both last about the same. This is a much more complex system, with many more enzymatic processes involved. It produces a lot of hydrogen as a by product which can be harmful. Think of them as very unstable and can be like Wreck it Ralph. Hydrogen gets gets "buffered" with the ending result a lactic acid.

Lactic acid is designed to buffer the hydrogen ions (harmful dudes) and carry them out of the cells where they don't reek havoc. This is what allows us to continue to exercise.

Oxidative Phosphorylative Pathway uses two processes, the krebs cycle and the electron transport chain. This process is designed to run a lot slower. So when the requirement for energy (aka ATP) is lower/slower, instead of using "energy components" to make lactic acid, it shuttles those "components" into the krebs cycle. And this is where we start thinking about carbs, fats and proteins can be used to provide "components" into the krebs cycle to support this "engine" of making ATP. When things are rolling smoothly, the hydrogen ions made during this process do different things than make lactic acid and get moved to the electron transport chain where they will make MORE ATP. A LOT MORE!!!! This is why that gray zone training, where you aren't completely in this way of producing energy can be hard on the body.

Heart rate training aligns directly with these three ways of producing ATP / ENERGY. If you follow a good heart rate training program that stimulates and helps the body improve and become more efficient with these. AND YOU UNDERSTAND it better, you become a smarter and stronger athlete and racer. In this way you can do well with training, racing and what sideways stuff happens. Like it's HOT. Or mother nature decides to throw 25+ MPH winds your way and you have to work hard, but your race is x long so you know you can do y.

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