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Time to cut the crap and prioritize my goals and dreams

This summer sure has been a lot. We had a busy race schedule. D had a lot of military commitments to accomplish. The boys decided to shift from homeschooling to brick and mortar school. Some personal issues that are lingering. The experience of the Madison 70.3 drownings. My own race at Ohio 70.3. The experience of the bikers death on course during Ohio. I decided to take on healing abuse and rape from my past head on. These last couple of months had been a lot. I think I've adulted fairly well. Though admitted I did pack on 15 pounds and drank a bit too much there for a bit. Here I am. Coming out of much of that stuff. Stronger. More wise. I totally want a big fat gold star for holding my own and not stabbing anyone. ⭐️⭐️⭐️ ❤️❤️❤️I'm thankful that I signed up for Ironman Texas prior to all of that. ❤️❤️❤️ I like to use a big race to rationalize buying a new 💥Plum Papers journal💥 and working on something big. Big like Ironman. But this time around, big like being a better human being and with less of an injured soul. I've come to learn that only YOU can accomplish that. Once you are ready. We bounce from thing to thing, trying to find a comfortable place to learn our lessons. When in reality ... we just need to stop. Do it. Work. Know it will be hard. And have faith on the other side things will be ok. So the $$ I dropped down for IMTX and that darn $50 journal has been the key factor in my continuing to move forward in the path I'm on now. I usually bale and go find a different road. Missing the lesson. Coach John and D were talking the other day. And I was looking at Johns countdown numbers that he updates. DAILY. I started thinking ... wow, that's dedication. And a great tool to help him keep the eye on the prize. #gysd THEN ... I was like ... HOLY SHIT BK ... You have no idea how many days to IMTX. And I started doing math in my head. And I started with a quick summary of my paces at the moment and what I want at Tx. And I walked out of his pain cave with a new resolve. While adulting is critical. Handling your shit is important. So is prioritizing your goals and dreams. SQUIRREL MOMENT .... Someone said to me a while back ... not your monkeys not your circus, when I was looking for support for my things going on. And that really pissed me off (and I stopped going that way for support) because I didn't want to abandon my boys to handle life on their own. Or take the avenue of counseling and what not when I know there are things I can do and offer. And I didn't want to end certain relationships because of things and the non clarity of what's going on. 🐒🐿🐵🐿🥜 So I need to find the balance of taking care of some of this big stuff on my plate but I also need to make sure that I am prioritizing my goals and dreams. 💥 13:50 Ironman Texas 💥 Happiest kids on the block 💥 Brilliant marriage 💥 Guide Brave Soul and the Wolfpack to the next level So ... in conclusion ... let's wrap this up!! ✅ I need to stop sleeping to much being in a mini potty party. And I need to eat with excellence so I can help the body recover from the copious amounts of stress that has resulted in the need for more sleep. ✅ I need to hold better boundaries with those around me. Hold them to doing what they can for themselves more. ✅ Do that first thing better so my anxiety and general sense of upheaval lessens. So I can communicate more effectively. ✅ GYSD ✅ HONOR my beings need for self care and prioritize that as well. https://youtu.be/3bGAZbb1BfQ

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How to start your “off season” well

So you are done with your season …. NOW WHAT!?!?!?!?

🥳 CELEBRATE 🥳
<3 REFLECT <3

✅ Step 1 is to to WRITE UP and race report and a season report. I love love love doing this part in my Journal One app on my ipad. Love it! I add pictures. Take the time over a week or two to get pics together and put all my thought and emotions down.

  • What did you really enjoy!? KEEP DOING THAT SH$T!
  • What didn't work so well? Objectively look at it. Think about it from a couple of different views if you can. Try not to judge yourself harshly. But it IS OK to re-experience the situation, work through the emotions a bit in order to process them. Write them down. This activity takes the power away from them. When you see it in black and white, you can look at it from a couple of different perspectives. Then decide if you need help with making changes. Or do you need help with figuring out what to do?

one side note … sometimes we don't know what we don't know. Thats why getting different eyes on the situation is a good one. For triathlon for example, maybe you feel like you just suck because your running at the end of a tri has always sucked. But … maybe you need to hear that if you were to do your electrolytes different, maybe that would totally change up that picture? Worth the ask right?!?

another side note … a LIFE TRUTH is that generally, in order to be different we need to do different. And in order to DO different, we need some different in our lives. Whatever that is. In my 15 years of coaching, I have seen over and over that until someone allows change to come, things never change. That means that you need to be teachable, coachable, open to change. Doesn't mean that you need to be all NAMASTE about the change, but that you see it and are ok with it coming and deal (hopefully well) with the uncomfortableness of change.

GOD / Universe / Life / Karma are all very faithful in giving you the next lesson. The next thing you need in order to get to that NEXT BEST VERSION of yourself. For me … these lessons are coming from Coach John and Coach D, and my kids!! <3

So … WRITE UP your race season. Your life season. From here back to the last time you did the write up or … you'll know when. REFLECT.

…. this is part of the activity of our health/performance assessments. This is how you set up for doing the next step well.

💥💥 SET NEW GOALS 💥 💥
CHALLENGE YOUR COMFORT ZONE

✅ Step 2 is about committing to doing something different. About working towards that NEXT BEST VERSION of yourself. After having spent some time in step 1 …

(and this is why goals and such don't work all that well sometimes, you skipped step 1, the connecting with your heart and soul <3 <3 <3)

You will be crystal clear on what you want to keep and what you want different. Will you know how to get there. Sometimes not. Thats why we have coaches, teachers, mentors, strangers, etc. While I think books are ok … they don't have a lot of ENERGY and JUJU in them. People do. So if you are particularly stubborn and think you can do all this yourself … well, I'd challenge you to look back historically and see how well you do change and personal evolution by yourself. You are biased. ;) hehehe.

Seriously though. We need each other. Our tribe.

The things you want different …. less sucky runs, drop some belly weight, faster on the bike, take on a LONG race … it's time to set the goals. High level goals. Then start to break it down. And if you aren't sure how to get there. Don't lower the goal. Go get help.

✅ NUTRITION
EVERYONE can stand to look at nutrition and work to make changes. If you are considering a long distance race season, it's stupid smart to work on nutrition, body systems (example - hormonal balance), etc. Things to work on in the off season …

Sleep better (hormonal)
Gut health
belly fat / brain fog (hormonal)
Drop stubborn weight (hormonal)
Do better at fat burning
Decrease anxiety/depression (hormonal)

✅ STRENGTH
WE MUST DO THIS. If you want to be injury free.

(as most of us aren't spring chickens 🐥🐥 🐥 and already have out of whack things going on…)

Strength training is key for being a well rounded and injury free athlete. It's a great time in the "off season" to learn some of the basics of smart and balanced strength training for runners and triathletes. If you consider the motions of running and triathlon, you can see the common sense need for good/smart strength training. To be faster. and to remain injury free. Or get there. Admittedly it is not the easiest thing to do to balance strength training with endurance. It's a skill and hard to do during the season. Our athletes spend the off season cultivating change, balance, strength and skill so when they get to the big season and sneaking up on their A RACE, they are in a great spot to be more aggressive, know what they are doing and change navigate it all. Plus … they are learning that they can focus more on strength work at the expense of all the time for endurance. With the same or better results in performance and happiness. IT WORKS!

✅SPEED / TECHNIQUE
WHO doesn't what to be faster?! You have to really get outside the comfort zone to accomplish this. (though strength training is probably the quickest way to get faster once you've reached a certain level of technique).

INTERVALS (with good fueling and hydration practices)
Drills to change the way you do things.

Sometimes you don't need to work harder, you need to be more efficient. Doing this work in the off season is S M A R T!! Say you decided you want to take on IM Wisconsin! OK!! Cool. Now you need hill climbing legs! How do you get those? You start in the off season because doing both speed / technique work and endurance is a lot to ask. If you spend the off season cultivating change you get to the A RACE season more prepared to KICK TAIL.

You know what this buys you? LESS ANXIETY about your race, your training, yourself and what not. So that means a happier experience. For you. (and those around you).

Do you now where you are? Do you know where you want to be? Do you know how to get there? If you want help, we do free athlete health/performance assessments. It's an online form you complete and a phone call with a follow up email with recommendations and resources, and coaching options if you'd like. Easy Peasy. No Strings. Our gift to the community.

What is your off season going to look like?
Free Athlete Health/Performance Assessment
🌟👉🏻 www.bonniekissinger.com/aha

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Food prep for the busy triathlete

No one is going to argue that eating well is super important. Now what to eat ... thats a different blog for a different time. 😎🥳

We aren't going to argue that food is fuel. And a lot of us understand that food is so much more than fuel. And one of the biggest things that we ARE NOT is CONSISTENT. So enter the habit of food prepping.

  • Carbs, proteins and fats provide the energy to burn
  • Micronutrients like vitamin c and magnesium support a plethora (PLETHORA) of processes that go on in the body. Like magnesium so you don't cramp and have restless legs at night.
  • Phyto-chemicals or plant substrates do a ton of stuff like protect your DNA, protect against cancer, decrease the risk of heart disease and on and on.
  • Zoo-chemicals or animal provided substrates reduce inflammation and blood clotting, suppress cancer cell development and inhibit complications from diabetes to hit some big ones.
  • You also get some organic molecules form your food that help, such as bacteria that helps your body to produce B12.

So in order for the triathlete to achieve the following, we need to do our best to eat right. In my experience and training, the majority (75 to 90% of women triathletes aren't eating enough calories, a different blog for a different time, and certainly not getting all the "stuff" from food that they need.

  • Fuel your body for activity
  • Provide the basic building blocks, like sodium, in order to support the activity AND do vital jobs like keep your brain cool so you don't melt your brain and die (thats how the body thinks of it).
  • Provide the building blocks like amino acids to aide in recovery and repair. Why do a hard work out if in 10 days you aren't going to see the results because you didn't eat good enough to give the body what it needs?
  • Support all the hormonal functions like sleeping well, regulating metabolism, keeping that sex drive UP, supporting bone health and the list goes on and on and on ...
  • Keeping you from getting sick. Let's be real ... who wants to get sick when the training gets really real? How does it feel to miss that LONG brick?
  • Keeps your brain happy
  • Which keeps the house happy
  • Insert beautiful orchestra chord.

So here are some simple ideas on how to look at food prep. WHICH STARTS AT THE STORE!

Admittedly, this one is for those that are ok with the Zoo-chemicals.

  • Hard Boiled Eggs: Cook a dozen or more and have sitting in your frig. Adding sirachi mayo or something to spice it up is a wonderful snack. And salt. ADD THE SALT.
  • NUTS: Brazil nuts for the guys which provides selenium for better testosterone levels. Ladies too. You need this. Salted almonds. Cashews. Nut butters.
  • AVOCADOS: Great source of fat and protein. Be mindful that there are some carbs in them. OH THE SALT!!! ;)
  • Cook up hamburger patties and store in the frig. Like 10 of them. Then you can add a bit of a dressing or tear up into a quick salad or mix with some sautéed veggies that you prepped.
  • Sautéed Veggies: chop up some veggies, add the garlic and onions (stupid good for female health and heart health). Add to meals when you are rolling through your day.
  • Breakfast burritos: Cook up veggies, scrambled eggs (like 12 of them), and make a whole pan of yumminess. Then package in a torilla wrap. You can add flaxseed and other goodness to kick it up a notch.
  • Cook beets like eggs and have them in the frig to eat ala cart or add to your smoothies.
  • Breakfast: handful of nuts, a bit of oatmeal, a bit of berries and add extras. Put in food prep containers and BOOM! Add hot water to eat. On the GO GO GO nutrition.
  • Purchase clean family serving dishes of meat. BOOM!
  • Get containers to put in breakfast, salads, dinner, etc.

There are so many things that you can do if you practice and get into the habit of prep prep. Plus if you are just a bit more mindful, you can involve your kids and teach them vital and precious skills for cooking and the LOVE for good food. TO LOVE THEIR BODIES. To nurture themselves. This is one of the biggest things we need to be role modeling to our little people. You can get your spouses involved. If you are a lady ironman in training, this is one great way of involving that husband that might get to feeling left out. I'm not saying give him the task of meal food prepping and all that, just a little bit of involvement will go a long way to not leaving him on the side of the street.

CONSISTENCY!!!! Being consistent and having the attitude that we need to take care of our bodies, not keep pushing pushing pushing, we will get way better results and in general be more content and happy. And everyone around you will benefit. :)

Plus this is more time efficient so you will rock out mid and later in the week when training and life has got you pressed. You can throw together a wonderful meal and then someone will probably rub your feet because your a super mom or dad or whatever. :) <3

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Today winning meant being slow AF

There as been a lot going on in my life lately that while I have been managing fairly well, it still takes a toll. You've got your parenting responsibilities. For those of you who are parents, you know that sometimes raises little people can be down right taxing. This weekend and the last couple of months with my teenagers have been a challenge. And you parents know that when you have created, carried, sweated, bled, kissed and cried over those little people, this stress is a big one. Momma bear stuff.

 

Then you've got your "put food on the table" stressors. Running your own business and figuring out how to do that well, with more ease and what not isn't any small feat. Being your own boss is awesome and not awesome at the same time. It's real life stuff. Responsibility. Adulting. And the coaching world isn't an easy one. Especially if you try to do your best all the time and try to figure out how to lead your people to doing their best as well. It's real, raw and honest (and tough) at times. Especially considering that we attract people like ourselves. Hahahaha. OMG! ;) just joking. Not joking. Haha. I'm one of my biggest fans yet some days I'm like ... "BK seriously, get your ducks in a row, or at least in the same room."

 

Then spice all that up with some other personal stuff of my own choosing that I've decided to work on and you've got a big tall order. I've had my share of tough times in life and some things to work on to get to the next best version of myself. We all do. When we start looking at those things straight on, life gets sweeter but sometimes the cleaning up and healing of things is a little challenging at times.

 

I was listening to podcast today about the 10 pillars of health. This smartie doctor guy was talking about his system that works to address all the "pillars" of health. Very interesting stuff and you know, not really a new idea. The yogi's and eastern medicine have been working on this stuff for a long time. Here in the western world were we have our boot straps and type a/work harder mentality ... the idea that in order to optimize health by working on all aspects of life, well thats not common sense to us.

 

I learned this lesson pretty well last year training for IMTX after three failed heart surgeries and deciding to have a different go of it. Not using western meds to control A-fib and working on these "pillars". It worked really well and I was super pumped. Then came some personal stuff, again, of my own choosing ... and I got in over my head for a bit. Or maybe not, but more of my energy went into the personal growth pillar for a sec while I tried to really work on some things and heal up some old wounds.

 

BOOM! And so in the sunshine I'm working with a newer version of myself and have to acknowledge that in my balancing of my life, one of my "pillars" is a little lacking. And that would be the physical one. Where I'm not as fast on the bike or run as what I use to be or what I want.

I mean seriously. Three time ironman finisher. Countless HIMs under my belt and here I am. Fluffy, slow, strong and still very awesome. I would love love love to be 15 pounds lighter. Be stronger. Look outwardly how I feel. But right now, with all that has been going on, I am in a state of physique that, while not optimal, is doing ok.

 

I had set out to do a 3 hour bike ride. Followed by a bit of running. A little bit of that motivation to do all that volume so far out from my next HIM was driven by weight lose. Maybe to beat the fat down and force it to go away. How many of us think like that? More is better right?

 

GRACE AND GRIT

 

Well, I got to thinking. What would be the most lovely thing that you could do for yourself right now. After all, the training plan says an hour bike. So two is more than enough. How about BK ... you slow down and just enjoy the sun and acknowledge that fact that you can be out here. That you GET to do this. That you are healthy enough to even do an hour. Seriously. Love all the fat cells for a second and just LOVE every thing part of you.

 

GRACE: So I slowed down. Talked to all the cows. Really enjoyed the sunshine and the awesome cross wind that was blowing at a nice 20 mph. I focused on my daily reading of HOPE. And positive action, in the face of everything going on. Yep, I was a full mph slower than last weekends two hour ride which i was crazy happy with. This ride felt equally as good tho.

 

GRIT: I was kind to myself. I was strong enough today to give myself grace and the grit to KNOW that today the mph pace didn't dictate if the workout was a success. Grit to give other areas equal merit. After all, I was well within the plan. So the box is a definite green. And thats good enough. More than good enough.

 

It is a win.

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Maximize Nutrition with Proteins

Protein is a powerhouse of a macro nutritions

  • Helps to create muscles, organs, nails and hair
  • Helps your cells to communicate
  • Facilitates muscle contraction
  • Transmission of nerve signals
  • Protein makes up
    • Immune molecules
    • Blood cells
    • Hormones, Enzymes and new protein cells
Protein is made up of chains of amino acids and each protein has its own unique combination of amino acids.  This explains how proteins serve such a vast role in the body and emphasizes why it is CRITICAL that you get your protein from a variety of sources, as each offers something unique.  The body needs all of these things.

Amino acids are broken down to build tissue, signal metabolism and a plethora of other processes.

Fyi.  Your DNA (again, everyone is different ... ) tells the body how to create the right proteins for nearly EVERY PROCESS in the body that occurs.  In order for the body to accomplish what the DNA is "programmed" to do, there much be plenty of amino acids available.  Even missing just ONE amino acid will stop a protein from doing it's job.

There are 20 amino acids.

Many of the 20 amnio acids can be synthesized in the body.  There are eight amino acids that you are unable to make.  We must get them from our food, thus they are called the essential amino acids.  Fact: animal proteins contain all eight of these amino acids.  There are also several complete plant proteins, but not all of these proteins are available in these  non-animal foods.  The human body is not designed to absorb them.  This might lead to plant based protein eaters not getting all of what they need and leading to deficiencies if they are not aware of this fact and supplementing accordingly. FYI.  New studies are showing that it is not the "red meat" that is causing all the issues (cancer and heart disease), but the fat composition of the red meat.  So again, the quality of the meat can make a huge difference.  As with all things in the food chain, red meat serves a purpose and is beneficial if consumed correctly and cleanly.  Grass-fed happy cows and that are "handled well" would be a great example of a source of red meat that is "clean" and of high quality.

High quality protein

  • grass-fed beef
  • pasture raised eggs
  • wild-caught salmon
  • organic vegetables

Protein is an essential structural component of all hormones.

  1.  Protein is digested
  2. Insulin acts as a gas pedal
  3. Glucagon acts as the break
  4. Protein doesn't have much sugar in it so ... a lot of protein without "sugar" causes hypoglycemia (blood sugar drops)
  5. To slow insulin down, arginine (amino acid from protein), tells insulin to stop stealing all the glucose out of the bloodstream
  6. For those with insulin resistance, one meal a day with only protein helps to keep the blood sugar from swinging so much

How Much Protein Do You Need

Low Protein Diet (less than 50 grams a day)
  • Decreases prolactin, growth hormone, estrogen, thyroid hormones, and insulin
  • Stimulates the stress response
  • Increases body fat and fatty liver
High Protein Diet
  • Can be damaging to the kidneys
  • Increase in body fat
  • NON ATHLETES: more than one gram of protein per kilogram of body weight
Protein consumption might need to be unique per individual depending on the particular imbalances going on, such as being anemic. There are a lot of plant proteins that vary in amino acid composition and bioavailability.  This means how much protein the body is actually able to be digested and processed in the human body.  Please recognize that ALL proteins, plants as well ... are a food source for all animals.  Thus, in common sense terms, different plants and animals are designed to "feed" different animals more efficiently.  This is how mother nature works.  Just because we can pick it and eat it doesn't mean that we were designed to digest and utilize the plant nutrients.

Best Plant Proteins:  Complete and Highly Bioavailable

  • Spirulina
  • Hemp
  • Soy
  • Quinoa
  • Lentils
  • Buckwheat
  • Amaranth
Other plant proteins, while they aren't complete, when added to the above listed help to increase protein completeness and value.
  • Brown rice
  • Peas
  • Beans
  • Chickpeas
  • Tahini

It is not necessary to eat a complete protein at every meal, to work to ensure that you get all the amino acids (a variety of protein including a completely protein) every day.

Plant proteins ... the benefits

  • Provide a host of phytochemicals or plant nutrients = biologically beneficial compounds found in plants.
  • The deep colors
    • Bioflavonoids:  anti-oxidants that protect the body against stress
      • citrus, onions, tea, parlsey, wine, soy, and dark chocolate.
    • Isothiocyanate:  sulfur containing nutrients help fight cancer and combat stress in the body.
      • cruciferous vegetables:  broccoli, cauliflower, cabbage, brussels sprouts, and kale
    • Carotenoids:  Yellow and orange pigments that act as precursors to vitamin A such as beta-carotene and lycopene.  They may play a role in preventing some cancers.
      • Carrots, sweet potatoes, and tomatoes
    • Anthocyanins: Blue and purple pigments that are a form of flavonoid.  They scavenge free radicals and acts as antioxidants, helping to reduce stress in the body.  They may play a role in preventing heart disease.
      • Blueberries, edlerberries, blackberries, purple and red grapes
    • Polyphenols:  Flavonoid which prevent cancer cells from creating new blood vessels, reducing stress, protecting from ultraviolet radiation, reducing inflammation, and p rotecting the heart.
      • Tea, cinnamon, coffee and many fruits and vegetables
    • Chlorophyll:  green pigment found in all plants. Component in vitamin A, C, E, and K as well as magnesium, iron, potassium, calcium and fatty acids. This nutrient also helps to repair DNA and keep it from mutating, which may help to prevent cancer.
    • Phytosterols:  may help block uptake of dietary cholesterol
      • Wheat germ, rice bran, sesame oil, whole grains, nuts and legumes.
    • Lignans:  phytoestrogens found in seeds and plants.  They may decrease levels of testosterone but have been shown to be beneficial in keeping blood sugars more stable (diabetes). Also have been shown to improve fatty liver.  Lignans can interrupt the circulation of estrogen in the GI tract in two ways, as a dietary fiber that binds to estrogens and as a compound that affects the composition of intestinal bacteria, reducing enzyme activity which lowers levels of free estrogen.  Dietary fiber also increases the concentration of globulin in the blood which binds to sex hormones and reduces the levels of free estradiol (rendering them inactive).  This can help with females that are estrogen dominant.
      • Flaxseed
      • Males with low testosterone will want to avoid
      • Women with polycystic ovarian syndrome might benefit

Plant proteins ... the down side

Plant protein comes packaged with carbohydrates.  (Animal protein comes packaged with fat.)

Too many carbohydrates in the diet can contribute to inflammation and blood sugar imbalance.

Plants are not defenseless.  They are designed to prevent creatures from feasting on them.  These compounds are known as antinutrients.  These antinutrients can keep us from absorbing all the nutrients in the plants and can cause side effects for people that are sensitive to them or have hormonal imbalances.
  • Phytate or phytic acid: primary storage compound of phosphorous in plants.  It is known to bind minerals in the GI tract Grains, keeping them from being absorbed.   This can lower iron, zinc, calcium, and magnesium levels.  It can also make it harder to digest proteins and fats by inhibiting digestive enzymes.  Phytic acid also has some benefits such as scavenging heavy metals.  Also, phytic acid slows digestion down so it may help balance blood sugar levels.
    • The highest sources of phytic acid is from beans, soy, sesame and rapeseed oils.
  • Oxalate or Oxalic Acid: Can bind with calcium and other minerals making them insoluble and decreasing their bioavailability. Consumption of high oxalate foods my cause decreased bone growth, kidney stones, renal toxicity, diarrhea, and impaired blood clotting.
    • Rhubard, tea, spinach, and parsley (asparagus, broccoli, brussels sprouts, collards, lettuce, celery, cabbage, cauliflower, peas, coffee, beets, etc.  It
  • Goitrogens:   Make it harder for the thyroid to absorb iodine because the compete with iodine for entry into the gland.  They also weaken the activity of the enzyme thyroid peroxidase which is required for conversion of T4 and T3.  However, in common sense terms, you would have to eat TWO POUNDS of kale in order to have an impact on your thyroid.  For those with thyroid issues, the vegetables to avoid are raw brussels sprouts and collard greens.   Cooking decreases the affect.
    • Cabbage, brussels sprouts, kale, broccoli
  • Lectins: present in high levels in legumes.  Lectins are able to bind or clump together red blood cells, which can cause blood clots in coronary arteries, blood vessels to the lungs and smaller blood vessels in the GI tract.  They can also interfere with nutrient absorption from the intestine.  And they may encourage bacteria overgrowth in the GI tract.
    • Black beans, soybeans, lima beans, etc and grain products
  • Glycoalkaloid: antinutrient produced by the nightshades.  For people that are sensitive to nightshades, consumption of these foods can cause depression, anxiety, indigestion, joint pain, and anemia.
    • Potato, tomato, peppers, eggplant, tobacco, and goji berry.  Potatoes are the highest producers.
  • Heavy metals:  found the soil that plants are grown in.  They have no biological function and highly toxic.  Heavy metal build up have been linked to breast, endometrial cancer, endometriosis, and spontaneous abortion, preterm deliveries and still births, and low birth weight.
    • Arsenic, lead, mercury, and cadmium
    • Aluminum has been shown to damage nerve tissue and may contribute to Alzheimer's.
  • Soy:  90% of soy is genetically modified. Soy is hard to digest because it has trypsin inhibitors which inhibit digestive enzymes. Fermentation helps with the digestion but not completely.  This is why miso and tempeh are recommended over others like tofu.  Phytoestrogens (from soy) have been implicated in infertility, testosterone deficiency, and thyroid suppression.  Soy in baby formula may contribute to early puberty, asthma, thyroid disease, and food allergies, and behavioral problems.  Some processes required to package soy protein requires using acid washing in aluminum tanks in order to remove the antinutrients.  This leaches aluminum into the product.
Antinutrients can be decreased by soaking, fermenting, heating, sprouting, and milling or grinding.  Soy is very resistant to many of these methods. With balanced protein consumption from the plant world, adequate protein can be consumed, though supplements can be helpful.   Sources: 1. https://www.ncbi.nlm.nih.gov/pubmed/27459444 2. https://www.ncbi.nlm.nih.gov/pubmed/22412075 3. https://www.ncbi.nlm.nih.gov/pubmed/19307518 4. https://www.ncbi.nlm.nih.gov/pubmed/15927927 5. https://www.ncbi.nlm.nih.gov/pubmed/22470009 6. http://www.nature.com/articles/srep25145 7. https://www.ncbi.nlm.nih.gov/pubmed/9605218 8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4264239/ 9. https://www.ncbi.nlm.nih.gov/pubmed/23553645 10. https://www.ncbi.nlm.nih.gov/pubmed/12083319 11. https://www.ncbi.nlm.nih.gov/pubmed/12016126 12. https://www.ncbi.nlm.nih.gov/pubmed/15113961 11. https://www.ncbi.nlm.nih.gov/pubmed/12016126 12. https://www.ncbi.nlm.nih.gov/pubmed/15113961 13. https://www.ncbi.nlm.nih.gov/pubmed/11916349 14. https://www.ncbi.nlm.nih.gov/pubmed/11142531 15. https://www.ncbi.nlm.nih.gov/pubmed/24460407 16. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0001148 17. http://onlinelibrary.wiley.com/doi/10.1002/ptr.5635/full 18. https://www.ncbi.nlm.nih.gov/pubmed/11445478 19. http://www.tandfonline.com/doi/abs/10.3109/09637486.2016.1161011 20. http://lifestyleworksclinic.com/Estrogen%20Metab%20ANSR%20Research.pdf 21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2266880/ 22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3153292/ 23. https://www.ncbi.nlm.nih.gov/pubmed/26946249 24. http://het.sagepub.com/content/5/1/15.short 25. https://www.ncbi.nlm.nih.gov/pubmed/26094520 26. https://www.ncbi.nlm.nih.gov/pubmed/27479193 27. https://www.ncbi.nlm.nih.gov/pubmed/12639286 28. https://www.ncbi.nlm.nih.gov/pubmed/21325465 29. Van Wyck JJ and other. The Effects Of A Soybean Product On Thyroid Function In Humans. Pediatrics, 24, 752-60 30. Poley JR and Klein AW. J Pediatr Gastroenterol Nutr 1983 May;2(2):271-87 31. Freni-Titulaer LW and others. Am J Dis Child 1986 Dec;140(12):1263-1267  

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Endurance Triathlon Strength Training

GOOD ARTICLE

http://www.bonniekissinger.com/get-faster-with-strength-training/

STEP 1:  Trans Ab Test

https://youtu.be/pBW16_q4cLQ

 HIP Anatomy and Strength

https://youtu.be/l8rVI-5WhEM

Strength Work for SI Joint

https://youtu.be/uo1kFryOMlU

Sample Strength

[box]Plank / shoulder protract/retract. 1 min x3 Globet squats. 3 sets of 12. Standing reverse fly. 3 sets of 12 (5 pounds) Leg Press. 3 sets of 12. Cross arm cable pull. 3 sets of 12 (light weight) Dead lift. 3 sets of 12. Standing single arm row. 3 sets of 12 (light weight) Standing double arm row. 3 sets of 12 (light weight) Cable/band hamstring kick back. 3 sets of 12. Medium weight with correct mechanics. [/box]

Single DeadLifting

https://youtu.be/z4yJ7mGVvJE  

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The Dash in the Middle Matters

We talk about goals. I want to do this. I want to do that. I want to lose weight. I want to do a marathon. I want to be a better mom and human being. I want to fix the anxiety. We set goals. We have these big things that we want to do. We can get really wrapped up in that the end looks like. When we begin ... most of the time we already have set the expectation of what success looks like. And it is usually borrowed from somewhere/someone else .... We might become very rigid in what that looks like.  Become very attached to "creating" that exact thing or how we perceive it to "look".  Like... my 401K needs to have this amount of money it in because that is the only way I'm going to have security when I'm older.  Or .... my kid has to turn out to gotten all good grades and went through college and got a good job and a good marriage in order for me to check mark that I was a good parent.  Or ... I have to hit my marathon goal to prove that I am a good enough athlete, that I'm not slow and pathetic".  I think that some amount of that is important. To hold the line. (I don’t believe in everyone gets a participation ribbon, sometimes the line needs to be far enough that some fail. So the lessons are learned). Goals are GREAT. But the truth is that everything is changing all the time.  Facts of science. And it’s just common sense that if that is true, hahaha, which it is, then the end picture if you will, has a high likelihood of looking different than what you envisioned when you started.  You almost want to really embrace this because it means (proves) that you did change.  Because we want to change.  If the goal is big enough, and heart felt ones always are ... you have to be different in order to accomplish it.  Thats growth.  You are either growing or you are dying.  (THE DASH)  We need to learn how to be flexible with those changes so we roll with the slight adjustments along the way. That is where faith comes in. Faith that when you GET ON THE ROAD, and work your ass of to go down the road, hopefully faster than slower, you don’t freak the heck out on the slight detours that might just gift you with most awesome stuff .... That lack of faith or freaking out at the detours can very well cause you to cheat yourself out of something glorious or the whole flipping goal. DO NOT FREAK OUT HAVE FAITH (plus be brave, look at what’s in front of you, pick up what you need, use the darn thing, and continue forward) I do believe that all our goals, if we look close enough, have ties to our heart. “I want to lose this stupid 20 pounds!”. DEEP down I believe this stems from the #heartgoal of wanting to develop better self love activities, take better care of ourselves, love ourselves more, do the right things, etc. I do not believe that we REALLY want or are designed to drink our life away, or play small all the time or live a boring ass life that doesn't make a dent anywhere.  (A positive dent thank you very much!)  Yeah, a lot will get hung up on fitting in the cute jeans, tri shorts, etc .... but I do truly believe that underneath that is the TRUE DESIRE to love ourselves more so we see (outwardly shine) a more attractive version of ourselves. It is the visual feedback that we accomplished the REAL CHANGE we wanted,  the self love habits accomplished. It’s the journey that matters. We begin. And we end. We start out gloriously perfect. We ALWAYS have the part of ourselves that is gloriously perfect and bright (we just cover it up). And we will always die. What you can influence with the “dash”. What you do in the middle is what matters. Did you take the detour and help a stranger, perhaps save a life and grace yourself a bit too ... or did you freak the f out and make life harder on yourself and those around you? THE DASH MATTERS. What you do with the dash is what brightens life. What graces others. What dictates not the end number or the end goal, but how big of a smile there was.  What gets WRITTEN ON YOUR TOMBSTONE is the dent you make.  What do you want written on yours? This is why I tell my athletes, GET THE BEST RACE PICTURE EVER! It represents all the blood, sweat and tears that it took to get there. It represents the DASH! The Journey. Doesn’t matter if you got on the podium or were dead last. THE DASH MATTERS  

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Eat better to sleep better

WHAT WE EAT MATTERS

We can set yourselves up for a night filled with rest by padding our diet with vitamins, minerals, and amino acids that support serotonin, a brain chemical that contributes to relaxation and sleep.  Additionally, we can consume foods that naturally contain melatonin.  Here is a quick run down of the biggest players in the sleep chemistry world.
  1.  Magnesium:  Almonds, cashews, dark chocolate, pumpkin seeds, salmon, yogurt
  2. Melatonin:  Bananas, cherries, flaxseeds, orange bell peppers, raspberries
  3. Serotonin:  Bananans, kiwis, pecans, pineapples, plums, tomatoes, walnuts
  4. Omega-3s:  Eggs, flaxseeds, salmon, sardines, trout, walnuts, yogurt
  5. Potassium: Acorn squash, avocados, bananas, salmon, sweet potatos
  6. Tryptophan:  Eggs, spinach, turkey
  7. Vitamin B6:  Avocados, bananas, bulgur, pistachios, salmon, rice, sesame seeds
  8. Vitamin D:  Eggs, mushrooms, salmon, sardines, turkey, yogurt
As you can see, this is a fairly easy list of foods to incorporate into your daily nutrition.  And a big shout out to the green smoothie that I highly recommend.  Info here .... www.bonniekissinger.com/greensmoothie, which contains a good amount of these foods.

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#62 How Not to F Up Your Ironman Season, the biggest mistakes triathletes make

[podcast src="https://html5-player.libsyn.com/embed/episode/id/5633022/height/90/width/480/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/" height="90" width="480" placement="top"]What will get in the way of a successful (successfully executed)

What is a Successful Ironman Season

  1. Healthier and happier in the other side
  2. Not divorced, family not disgruntled
  3. Evolved into the next version of yourself
  4. Meet goals
  5. Managed yourself well in training AND racing

Habits that Really Get in the Way of a Successful Ironman, and may result in a DNF

  1. Not doing it for yourself or the healthier whys.  You are not “a real triathlete” until you do an ironman.  Peer pressure. Doing it for Status.  Unhealthy drive to do the really hard things to prove that you are good enough.
    1. Dreamboard or vision board.  YOU HAVE TO REALLY WANT IT.  For yourself for it to be enjoyable and “successful”. And not a shit show.
  2. Losing track of your why
    1. Dreamboard
  3. Not resting and recovering enough. Utilizing too aggressive of a plan, some plans cycle 3 weeks on and one recovery.  Some (ours) do two weeks on, one easier.
    1. Acknowledge that recovery is mandatory and do it.  (don’t complain about it)
    2. Have a plan that works for your lifestyle, life demands, etc
    3. Listen to your body, have a sounding board and alternative activities that are more “rest like” that are productive but won’t tear you down.  Wear you down.  Drag you down.  
  4. Not be consistent and disciplined.  Not get up in the am.  Staying up too late.  Have that 3rd glass of wine.
  5. Not learning the ever important nutrition discipline.  You need to be very consistent with what you try and make small changes.  Learn to ask your body specific questions in order to know how to fix the things that BEGIN to go sideways (before your yacking in the john)
  6. Not understanding the principles of hydration/electrolytes fueling
  7. Injury. How to communicate to coach (or …) and how to fix early before it becomes a big darn deal.  THIS IS A BIG ONE.
  8. Lack of strength training and self care.  Not fucking doing your yoga or stretching.  Ironman is a lot of motion in one dimension → injury. Strength training keeps all joints CENTERED.  Running, biking (in general) tend to not unless your form is PERFECT.
  9. Not honoring limitations
  10. Not preparing for course specifics such as bike elevation gain or hot runs, choppy water, wind.
  11. Not learning some technical aspects, mostly concerning the bike.  Bike stations, tire changing, dropped chain and generally not having a lot of bike handling skills.
  12. Not training smart, like heart rate training.
  13. Driving too hard, working too hard.
  14. Not having a coaching.  (Coral’s example of her first ironman. Sounding board, etc).  Or expecting/thinking that you can travel the EXPONENTIAL LEARNING CURVE by yourself.  The books and groups are awesome, however … if you are not perfect or slightly cra cra or identify with being a hot fucking mess … you might want to get a coach. Namaste.  There are some great structure programs with support groups that provide great plans.  However, they do not have tailored help and instruction for those that have specific needs.  Do you have issues like swim anxiety or hip issues …. Because in ironman, little issues become big fat issues fairly quick.  And might end a season or make a race a complete crap show.

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