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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.

YOU ARE AWESOME!
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Energy Products and Blood Sugar Management

NUTSHELL OF HOW YOU PRODUCE ENERGY

  1. Food enters the digestive track, the pancreas "hears" about it. (through hormones and the nervous system).
  2. The pancreas sends insulin out to prep the cells to be able to receive the glucose from the food.
  3. When the pancreas "hears" that the insulin levels are going down it sends out glucagon so the cells stop taking up sugar so levels of sugar in the blood don't get too low.

When Things go Sideways

  1. When the system doesn't work properly the cells don't take up the sugar and it stays in the blood stream.
  2. "Insulin resistance" is a term that is used to describe when the blood sugar management system is off, the insulin is being sent out but the cells are ignoring it. It's like a traffic jam, the ambulance can't get through. Generally INFLAMMATION is blocking the cells.
  3. Mind insulin resistance often gets overlooked because the signs are mild and the body works hard to correct this vital system. After all, we are talking about each and every cell in the body doing everything that they do so you can breathe, walk, poop, blink, etc.
  4. As this imbalance gets worse, the main players, the muscles, liver and fat tissue, get negatively impacted as they are they have a lot of responsibility with energy storage and usage.
  5. The brain also gets affected as they have cells that are very sensitive to blood sugar. This is why you hear the term "brain fog", "burnt out" with the "belly fat" when referring this type of weight/energy issue.
    1. Food Intake
    2. Body weight
    3. Reproduction
    4. Learning
    5. Memory
  6. Early symptoms: feeling foggy, unfocused and scatter brained. Sometimes you will feel like NO amount of caffeine will get you going in the am. Huge sugar cravings in the afternoon are related to this as well.
  7. Insulin resistance --> Diabetes --> Metabolic Syndrome
  8. Metabolic Syndrome is serious business in that it causes stroke, heart disease and is one of the leading causes of death. It has strong ties to PCOS and now studies are showing that it's a factor in endothelial, breast and colon cancer.
  9. For most people fasting glucose isn't high when insulin resistance begins. The fasting glucose testing isn't early enough in the process, so while this clue doesn't trigger any action, the issue is causing negative impacts to the health of the body.

SYMPTOMS OF INSULIN RESISTANCE

  • Fatigue
  • Brain fog
  • Belly Fat
  • Sleepiness after meals
  • Sugar cravings (especially right after a meal)

Signs that things have progressed to diabetes

  • Increased thirst
  • Frequent urination
  • Poor healing of cuts and wounds
  • Increased hunger
  • Unexplained weight loss
  • And fasting glucose is up to 120 (avg/consistent)

Criteria for Metabolic Syndrome

  • (3 or more of the following)
  • High triglyceride levels
  • abdominal obesity
  • High blood pressure
  • High fasting blood sugar
  • Low HDL cholesterol levels

Four other syndromes that are related to insulin resistance

  • PCOS: this is a form of metabolic syndrome. The cysts on the ovaries that really aren't the issue. It's the metabolic changes that are the real issue. More on this later.
  • PMS. Directed affected by insulin resistance.
  • Thyroid Hormone Imbalance, high insulin levels can cause the thyroid to malfunction. And hypo/hyper thyroidism can have an impact on insulin.
  • Gestational Diabetes

MORE FUN FACTS

  • EXCESS WEIGHT INCREASES INSULIN RESISTANCE
  • Excess weight also raises estrogen
  • Women that are over weight are more prone to conditions related to estrogen dominance
  • Weight lose improves insulin resistance and estrogen dominance
  • Info on Hyperglycemia
  • Info on Hypoglycemia

more geeky information

Blood glucose control

Our blood glucose level, or blood sugar level, is the amount of glucose (sugar) in the blood. The amount of glucose in the blood is measured in millimoles per litre (mmol/l). Glucose levels are measured most commonly to diagnose or to monitor diabetes. It is also important to keep an eye on blood glucose levels during certain situations – for example: during pregnancypancreatitis and with increasing age. Normally, blood sugar levels stay within a narrow range during the day. A good level is between 4 to 8mmol/l (or under 85 with a glucose monitor). After you consume food, your blood sugar level will rise and after you have had a night’s rest, they will usually be lowest in the morning.

Diabetes is a common disease in our society, affecting 2-5% of the general population, with many more people unaware that they may be affected by this condition. Diabetes results from a lack of insulin, or insensitivity of the body towards the level of insulin present. Thus if you have diabetes, your blood sugar level may move outside the normal limits.

Why is controlling blood sugar levels so important?

Carbohydrate foods are the body’s main energy source. When they are digested, they break down to form glucose in the bloodstream. If you make sure you eat regular meals, spread evenly throughout the day, you will help maintain your energy levels without causing large rises in your blood sugar levels. It is also important to maintain a stable and balanced blood sugar level, as there is a limited range of blood sugar levels in which the brain can function normally. Regular testing of your blood sugar levels allows you to monitor your level of control and assists you in altering your diabetes management strategy if your levels aren’t within the expected/recommended range.

Long term complications, including eye disease, kidney problems, nerve problems, cerebrovascular disease such as strokes, and cardiovascular disease such as heart attacksheart failure and high blood pressure, can be significantly reduced. Based on studies of people with type 1 diabetes (Diabetes Control and Complications Trial : DCCT) and type 2 diabetes (United Kingdom Prevention of Diabetes – UKPDS), maintaining near normal blood sugars and glycated haemoglobin levels significantly reduces the risks of complications arising from diabetes.

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