Become a Team BeachBody coach, order Shakeology and I will offer Professional Monthly coaching Coaching + Shakeology = $115.00 / month
I want to help you succeed with your nutrition and fitness program. I am offering coaching services to 5 others for $115 / month. Includes monthly auto ship Shakeology
How to qualify for this offer
1. Sign up to be a Team BeachBody Coach and Order Home Direct Shakeology, $115 pays for your shakeology and coaching website here
2. Email me and I will send you an athlete questionnaire to fill out and sign up you for a training peaks account with me.
3. We will set up a meeting to discuss your previous experience and goals for the season
4. I will load your training plan on training peaks account with me and add you to my facebook accountability group.
Let me know if you have questions.
Saturday, April 14, 2012
Friday, April 13, 2012
Shakeology how do I know if it is Worth the Money
How Do I Really Know If Shakeology® Is Worth the Money When Everything Else Costs Less? Repost from the www.myshakeology.com
There are many protein shakes and meal replacements that are less expensive than Shakeology. But comparisons based on the simple "protein shake" or even "health shake" are usually off the mark and don't stack up to Shakeology.
Shakeology was designed for people who want more than protein, and for people who want the health benefits being represented by the ingredients on the label. To really know whether a product measures up to Shakeology, you need to keep some things in mind:
How much is enough?
We are proud of Shakeology's 70+ ingredients. Other shakes will trumpet the number of ingredients they have too. But are the ingredients they are counting actually good for you? Are there any artificial flavors or colors listed in those ingredients? Not in Shakeology!
Are they derived from whole-food sources? They are in Shakeology! Too often the "magic ingredient" has been isolated from the enzymes and phytonutrients that actually make the ingredient useful when consumed.
And does the competition formulate for the synergistic benefits between the ingredients, or just slap together whatever is hot in the media? Shakeology was specially formulated for the collection of ingredients to work together like a symphony; this combination is so effective, some people report dramatic benefits within the first week. Other supplements point to one or two individual ingredients and build a "story" around their superfood attributes.
Protein
Pay attention to a product's protein source or blend. Protein sources like whey protein hydrolysate have been shown to trigger a much higher insulin response in the body. That's not an outcome we would tolerate in Shakeology.
Our protein source is whey protein isolate, which is more than 90 percent pure protein. Plus, Shakeology is loaded with digestive enzymes and lactase—that's the enzyme that breaks down lactose and is found in over-the-counter products like Lactaid®. Don't confuse whey protein concentrate with isolate. Whey protein concentrate is the least pure form of whey protein made. The benefit of isolate versus concentrate is that the fat has been removed to achieve isolate. The fat in whey protein is what carries toxins consumed by the animal. That's the reason Shakeology can be used by so many people who are lactose-intolerant—because those toxins have been removed through the isolate process.
For our vegan formulation, we use sprouted brown rice protein, not soy. Does the competition use ANY soy in their formulation? Soy protein contains estrogen, mimicking compounds that can interfere with your hormones. On top of that, most of the soy in the marketplace is GMO (genetically modified). These are two important reasons why we don't use soy in Shakeology.
Glycemic index tested . . .
In terms of sugar, many protein shakes contain 1 gram of sugar or less. This is because they are using artificial chemical sweeteners. (Check the label for sucralose, aspartame, or sugar alcohols.) Shakeology's small amounts of sugar comes from natural sources and whole superfoods like coconut flower nectar and luo han guo, which are easily processed by the body and, in fact, have been tested and certified by an independent lab to have a low glycemic index of 24—that's lower than most fruits! (An apple is 36, and an orange is 43.)
What's not in the base, they may suggest you add later
Other shakes don't cost as much as Shakeology at first glance, but they also don't contain the full profile of the recommended daily allowance (RDA) for some vitamins and minerals, or whole-food sources of antioxidants, phytonutrients, adaptogen herbs, prebiotics, probiotics, or digestive enzymes. We've seen competitors make you buy a separate vitamin pack for $150 per month! Once you add it up, this is hardly a "good deal," and it's usually hardly even a good product.
To achieve the benefits of Shakeology we've seen, competitors charge between $250 and $335 per month! $120 doesn't seem expensive when you realize all of the benefits Shakeology delivers.
SUMMARY:
Formula: 70+ of the healthiest ingredients from whole-food sources from around the world VERSUS protein, fillers, artificial coloring, and isolated glamour ingredients
Winner: Shakeology
Protein Source: Shakeology's pure whey protein isolate or plant-based sprouted brown rice protein VERSUS soy, hydrolyzed whey, and/or whey concentrate blend
Winner: Shakeology
Taste: Rich Chocolate, tangy Greenberry, or fruity Tropical Strawberry Shakeology VERSUS chemically-derived, artificially-flavored competition
Winner: Shakeology
Price: $120 for Shakeology VERSUS—Oops! It's impossible to compare lesser formulations on price. But if you add in all the separate vitamins and flavoring agents the other companies ask you to buy to match the benefits and nutritional content of Shakeology, you would easily spend over $300 every month—that's 2 and half times the cost of Shakeology!
Winner: Shakeology
But the best comparison is results. From weight loss, to reduction in cravings, to regularity, to healthier cholesterol levels, to increased energy levels, to an overall sense of well being . . . We give a bottom-of-the-bag guarantee on Shakeology because we KNOW people will be amazed by how they feel. Shakeology is the winner by a total knock out!
Posted in Carolina Gutnisky, Shakeology® Product News. "How Do I Really Know If Shakeology is Worth the Money When Everything Else Costs Less?" Shakeology Blog
There are many protein shakes and meal replacements that are less expensive than Shakeology. But comparisons based on the simple "protein shake" or even "health shake" are usually off the mark and don't stack up to Shakeology.
Shakeology was designed for people who want more than protein, and for people who want the health benefits being represented by the ingredients on the label. To really know whether a product measures up to Shakeology, you need to keep some things in mind:
How much is enough?
We are proud of Shakeology's 70+ ingredients. Other shakes will trumpet the number of ingredients they have too. But are the ingredients they are counting actually good for you? Are there any artificial flavors or colors listed in those ingredients? Not in Shakeology!
Are they derived from whole-food sources? They are in Shakeology! Too often the "magic ingredient" has been isolated from the enzymes and phytonutrients that actually make the ingredient useful when consumed.
And does the competition formulate for the synergistic benefits between the ingredients, or just slap together whatever is hot in the media? Shakeology was specially formulated for the collection of ingredients to work together like a symphony; this combination is so effective, some people report dramatic benefits within the first week. Other supplements point to one or two individual ingredients and build a "story" around their superfood attributes.
Protein
Pay attention to a product's protein source or blend. Protein sources like whey protein hydrolysate have been shown to trigger a much higher insulin response in the body. That's not an outcome we would tolerate in Shakeology.
Our protein source is whey protein isolate, which is more than 90 percent pure protein. Plus, Shakeology is loaded with digestive enzymes and lactase—that's the enzyme that breaks down lactose and is found in over-the-counter products like Lactaid®. Don't confuse whey protein concentrate with isolate. Whey protein concentrate is the least pure form of whey protein made. The benefit of isolate versus concentrate is that the fat has been removed to achieve isolate. The fat in whey protein is what carries toxins consumed by the animal. That's the reason Shakeology can be used by so many people who are lactose-intolerant—because those toxins have been removed through the isolate process.
For our vegan formulation, we use sprouted brown rice protein, not soy. Does the competition use ANY soy in their formulation? Soy protein contains estrogen, mimicking compounds that can interfere with your hormones. On top of that, most of the soy in the marketplace is GMO (genetically modified). These are two important reasons why we don't use soy in Shakeology.
Glycemic index tested . . .
In terms of sugar, many protein shakes contain 1 gram of sugar or less. This is because they are using artificial chemical sweeteners. (Check the label for sucralose, aspartame, or sugar alcohols.) Shakeology's small amounts of sugar comes from natural sources and whole superfoods like coconut flower nectar and luo han guo, which are easily processed by the body and, in fact, have been tested and certified by an independent lab to have a low glycemic index of 24—that's lower than most fruits! (An apple is 36, and an orange is 43.)
What's not in the base, they may suggest you add later
Other shakes don't cost as much as Shakeology at first glance, but they also don't contain the full profile of the recommended daily allowance (RDA) for some vitamins and minerals, or whole-food sources of antioxidants, phytonutrients, adaptogen herbs, prebiotics, probiotics, or digestive enzymes. We've seen competitors make you buy a separate vitamin pack for $150 per month! Once you add it up, this is hardly a "good deal," and it's usually hardly even a good product.
To achieve the benefits of Shakeology we've seen, competitors charge between $250 and $335 per month! $120 doesn't seem expensive when you realize all of the benefits Shakeology delivers.
SUMMARY:
Formula: 70+ of the healthiest ingredients from whole-food sources from around the world VERSUS protein, fillers, artificial coloring, and isolated glamour ingredients
Winner: Shakeology
Protein Source: Shakeology's pure whey protein isolate or plant-based sprouted brown rice protein VERSUS soy, hydrolyzed whey, and/or whey concentrate blend
Winner: Shakeology
Taste: Rich Chocolate, tangy Greenberry, or fruity Tropical Strawberry Shakeology VERSUS chemically-derived, artificially-flavored competition
Winner: Shakeology
Price: $120 for Shakeology VERSUS—Oops! It's impossible to compare lesser formulations on price. But if you add in all the separate vitamins and flavoring agents the other companies ask you to buy to match the benefits and nutritional content of Shakeology, you would easily spend over $300 every month—that's 2 and half times the cost of Shakeology!
Winner: Shakeology
But the best comparison is results. From weight loss, to reduction in cravings, to regularity, to healthier cholesterol levels, to increased energy levels, to an overall sense of well being . . . We give a bottom-of-the-bag guarantee on Shakeology because we KNOW people will be amazed by how they feel. Shakeology is the winner by a total knock out!
Posted in Carolina Gutnisky, Shakeology® Product News. "How Do I Really Know If Shakeology is Worth the Money When Everything Else Costs Less?" Shakeology Blog
Thursday, April 12, 2012
Key components of a race plan
Racing season is here. Some of you may have already been to Arizona, California or Texas to test out your springtime fitness. Did you follow your plan?
Below is a form I use to reference my race plan. I fill it out about 6-8 weeks from an important race, during my build/race specific training phase. That time frame gives me plenty of training sessions to practice my pacing, mental and nutrition strategies I plan to use for my event. Writing it down, I can reference my race plan outline which often eases any anxiety I may have. Having a plan reminds me of all the preparation I have done, helps me confirm or reassess my SMART goal I made the previous months. I am ready for a fun experience come race day.
Key components of a race plan
Reviewing your personal goals for your race is the first step in formulating your race plan. Goals should follow the SMART goal acronym.
With your overall race time goal established, you can now establish your time goals for each segment of the race based times achieved in training or recent performance You and/or your coach should work to create realistic yet challenging race pace goals.
Next you should develop your personal race day nutrition strategy, even if this is your first event. This means deciding what you will eat and drink before, during and after your event based both on science and practice. A good coach or sports nutritionist can help you with this. Race fuel is a highly individual matter. As a result, it is vital that you create a plan that works for you and practice it.
Finally, you need to plan out the mental approach and specific strategies that you want to have with you during this race. After some reflection, you should be able to generate a list of mental traits that have been successful for you before. You can use this list to create a concrete mental strategy for the various parts of your race day.
You should be practicing your race plan in your training rides and runs to make it second nature. If you have a great plan for the race AND HAVE PRACTICED IT WELL, then you will keep your emotions in check more easily and do what is best for you on race day.
Guess Which Snack Food Is Full Of Antioxidants?
Submitted by Cindy Dallow on Wed, 04/11/2012 - 3:57pm
Quick: which food has the most antioxidants:
apples
whole wheat bread
popcorn
broccoli
If you said popcorn, you were right! Recent research by Dr. Joe Vinson reveals that popcorn has more "polyphenols" than most fruits or vegetables.
Polyphenols are known for their role in preventing many degenerative diseases, especially cardiovascular disease and some cancers. They may also reduce some of the oxidative damage caused by strenuous exercise, which aids the recovery process.
Dr. Vinson's research shows that popcorn contains up to 300 mg of polyphenols per serving compared to 160 for one serving of most fruits. Sweet corn has only 114 mg per serving, making popcorn a high antioxidant food.
And there's more good news: popcorn is the only snack food in the American diet that is 100% unprocessed whole grain. All the other grains are processed and contain additional ingredients. A single serving of popcorn will provide >70% of the daily requirement for whole grain. Most people get about half a serving of whole grain each day so popcorn could fill that void quite easily.
Of course, if you slather it with butter and salt, you put a major dent in the nutritional value of popcorn. But eating it air-popped or microwaved is a good way to go. Microwave popcorn has more calories than air-popped but the amount of polyphenols is the same.
So next time you need a quick, healthy snack, reach for the popcorn and enjoy!
Meet Cindy Dallow, PhD, RD, CSSD, marathoner and 2-time Ironman Finisher:
“I’ve been helping people of all sizes and shapes change their eating habits for 25 years. Being an endurance athlete myself, I know all too well the benefit of good nutrition on peak performance. Being a working parent, I also know how difficult it is to balance family, work, training, and life in general. Let me do some of the work for you – based on your goals and budget, I can create an individualized nutrition plan that works for you!”
Quick: which food has the most antioxidants:
apples
whole wheat bread
popcorn
broccoli
If you said popcorn, you were right! Recent research by Dr. Joe Vinson reveals that popcorn has more "polyphenols" than most fruits or vegetables.
Polyphenols are known for their role in preventing many degenerative diseases, especially cardiovascular disease and some cancers. They may also reduce some of the oxidative damage caused by strenuous exercise, which aids the recovery process.
Dr. Vinson's research shows that popcorn contains up to 300 mg of polyphenols per serving compared to 160 for one serving of most fruits. Sweet corn has only 114 mg per serving, making popcorn a high antioxidant food.
And there's more good news: popcorn is the only snack food in the American diet that is 100% unprocessed whole grain. All the other grains are processed and contain additional ingredients. A single serving of popcorn will provide >70% of the daily requirement for whole grain. Most people get about half a serving of whole grain each day so popcorn could fill that void quite easily.
Of course, if you slather it with butter and salt, you put a major dent in the nutritional value of popcorn. But eating it air-popped or microwaved is a good way to go. Microwave popcorn has more calories than air-popped but the amount of polyphenols is the same.
So next time you need a quick, healthy snack, reach for the popcorn and enjoy!
Meet Cindy Dallow, PhD, RD, CSSD, marathoner and 2-time Ironman Finisher:
“I’ve been helping people of all sizes and shapes change their eating habits for 25 years. Being an endurance athlete myself, I know all too well the benefit of good nutrition on peak performance. Being a working parent, I also know how difficult it is to balance family, work, training, and life in general. Let me do some of the work for you – based on your goals and budget, I can create an individualized nutrition plan that works for you!”
Tuesday, April 10, 2012
What goes into a consultation
I often tell others coaching is more than just a training plan. Tanya from GOTRIbal defined the difference between coaching and training plans as follows "A training plan is based on a consult with a coach. Then it's up to you to figure out how to modify as you continue forward towards race day. Coaching is the extra love that helps you figure out exactly what or how to modify the plan to you specific needs along the way and gets you OUT of my own way so you can be as successful as possible"
When planning and preparing to coach someone or create a training plan first we set up a consultation. The athlete fills out a detailed questionnaire then we meet in person or discuss their answers and questions over the phone.
During a consultation we discuss the following points:
• Previous experience or seasonal summary
• Goals and Objectives
• Competition Plans
• Financial Plans
• Training Plans
. Coaching Plans
Experience or Seasonal Summary
It is important to understand the athletes strengths and weaknesses. What they have done in the best to formulate a realistic goal for their upcoming season. The seasonal summary is a series questions regarding previous training and races, daily and weekly time commitment to training. The questions are meant to help an athlete understand how well they did or didn't do and see if they might understand how to improve there outcomes for the next season.
Goals and Objectives
Next we create SMART Goals, discussing the difference between Out Come vs. Performance Based goals and how to gauge if your previous goals were realistic or not and work towards creating goals by using the SMARTacronym as a guide. I also review how to set training objectives or short team goals to achieve your long term performance goals.
Gear Needs
This part of a consolation is mostly for the first timer. I discuss basic gear to get though a triathlon. Bike, running shoes, swim suit, cap, goggles. If swimming open water I advice them on a wetsuit, purchase or rental. We also review t1 and t2 when discussing gear
Competition Plans
What races are you going to participate in? You need to write down the Name of the event, how long the race will take to complete, the date it will be held, and what priority you are going to put on the race or event. An "A" priority is your top priority and usually riders/racers will only have 1-3 of these in a season. A "B" priority event is one where you want to do really well for but its not your top concern. Finally the "C" priority events and there can be many of these will be your back up race or the new race or event you might want to try out but have no goals or objectives for this race or event.
Financial Plans refer to my article on racing on a budget
Training Plans and Coaching
Finally we discuss training plans and coaching. All of the above equates to an investment in time, energy, emotion and finances. If you are a new multisport athlete who wants to race for the first time then a consultation with general training suggestions and outline is all you need. You won't be sorry.
If you have some experience or a couple of years under your belt you may have developed some SMART goals based on your previous experience and want to get fitter, stronger and faster. There is more than just showing up to an event and giving it your all. Proper periodized plan will lead you on the path to achieving your performance goals. If you train hard and are not getting the results you want with just following a training program then you may want to invest in some coaching.
Contact wendy@t2coaching.com for more information
When planning and preparing to coach someone or create a training plan first we set up a consultation. The athlete fills out a detailed questionnaire then we meet in person or discuss their answers and questions over the phone.
During a consultation we discuss the following points:
• Previous experience or seasonal summary
• Goals and Objectives
• Competition Plans
• Financial Plans
• Training Plans
. Coaching Plans
Experience or Seasonal Summary
It is important to understand the athletes strengths and weaknesses. What they have done in the best to formulate a realistic goal for their upcoming season. The seasonal summary is a series questions regarding previous training and races, daily and weekly time commitment to training. The questions are meant to help an athlete understand how well they did or didn't do and see if they might understand how to improve there outcomes for the next season.
Goals and Objectives
Next we create SMART Goals, discussing the difference between Out Come vs. Performance Based goals and how to gauge if your previous goals were realistic or not and work towards creating goals by using the SMARTacronym as a guide. I also review how to set training objectives or short team goals to achieve your long term performance goals.
Gear Needs
This part of a consolation is mostly for the first timer. I discuss basic gear to get though a triathlon. Bike, running shoes, swim suit, cap, goggles. If swimming open water I advice them on a wetsuit, purchase or rental. We also review t1 and t2 when discussing gear
Competition Plans
What races are you going to participate in? You need to write down the Name of the event, how long the race will take to complete, the date it will be held, and what priority you are going to put on the race or event. An "A" priority is your top priority and usually riders/racers will only have 1-3 of these in a season. A "B" priority event is one where you want to do really well for but its not your top concern. Finally the "C" priority events and there can be many of these will be your back up race or the new race or event you might want to try out but have no goals or objectives for this race or event.
Financial Plans refer to my article on racing on a budget
Training Plans and Coaching
Finally we discuss training plans and coaching. All of the above equates to an investment in time, energy, emotion and finances. If you are a new multisport athlete who wants to race for the first time then a consultation with general training suggestions and outline is all you need. You won't be sorry.
If you have some experience or a couple of years under your belt you may have developed some SMART goals based on your previous experience and want to get fitter, stronger and faster. There is more than just showing up to an event and giving it your all. Proper periodized plan will lead you on the path to achieving your performance goals. If you train hard and are not getting the results you want with just following a training program then you may want to invest in some coaching.
Contact wendy@t2coaching.com for more information
Training Plans
Not ready to work directly with a coach or need as much accountability that coaching offers?
Not ready or want the expense of having a custom plan developed for you?
Maybe you are an athlete that just wants to become faster and stronger and finish. Placing in your age group is not a goal. If you are wanting an 8-12 week base plan or 8-12 week build, taper and peak plan I can do that for you.
For those that want a training plan we start with a consultation to discuss a plan to get you fitter, stronger, faster. $150 covers the cost of the consultion and training plan. I upload the plan into your basic training peaks account. You make adjustments to this training plan as needed to fit your schedule when life happens.
If you are someone that wants daily, weekly, more accountability then refer to this link for more information about Coaching.
Not ready or want the expense of having a custom plan developed for you?
Maybe you are an athlete that just wants to become faster and stronger and finish. Placing in your age group is not a goal. If you are wanting an 8-12 week base plan or 8-12 week build, taper and peak plan I can do that for you.
For those that want a training plan we start with a consultation to discuss a plan to get you fitter, stronger, faster. $150 covers the cost of the consultion and training plan. I upload the plan into your basic training peaks account. You make adjustments to this training plan as needed to fit your schedule when life happens.
If you are someone that wants daily, weekly, more accountability then refer to this link for more information about Coaching.
Sunday, April 8, 2012
Sports Performance Nutrition
P90X® Results and Recovery - Tub
Refuel, re-energize, and reduce muscle soreness with this after-workout shake. Four parts carbs to one part protein ensures speedy muscle repair after intense workouts!* Now all-natural, with no artificial flavors or sweeteners.
Energy and Endurance™ Pre-Workout Formula
Improve your energy, endurance, strength, and focus with this NEW pre-workout drink. Its proprietary blend of advanced nitric oxide boosters, amino acids, natural energizers, electrolytes, and essential B vitamins can help you power through and maximize your workouts.*
Tuesday, April 3, 2012
Triathlon Challenge Groups
Need some accountabilty to workout? Have you been slacking with your triathlon training?
Post your training, depending on the group, at least 5 days a week 60 days. I will offer motivation and guidance.
For each challenge:
1. Sign up for a FREE or Paid Team BeachBody account with me, click here.
2. Post everyday in a closed facebook accountability group with 4 others.
3. I will provide and guide based on your goals, strengths and weaknesses
4. Those that post everyday will win a prize for that challenge
Challenge 1
Increase your swim training and commit to swimming at least 5 days a week for 60 days or 12000 meters/yards each week.
Challenge 2
Increase your bike training and commit to biking at least 5 days a week or at least 150 bike miles each week for 60 days.
Challenge 3
Increase your run training and commit to running at least 5 days a week or running at least 40 mile per week for 60 days.
Challenge 4
Post any type of training 7 days a week for 60 days.
Day 1 starts when you sign up, must sign up by April 22th, challenge ends June 20th
Questions? Email wendy@t2coaching.com
Post your training, depending on the group, at least 5 days a week 60 days. I will offer motivation and guidance.
For each challenge:
1. Sign up for a FREE or Paid Team BeachBody account with me, click here.
2. Post everyday in a closed facebook accountability group with 4 others.
3. I will provide and guide based on your goals, strengths and weaknesses
4. Those that post everyday will win a prize for that challenge
Challenge 1
Increase your swim training and commit to swimming at least 5 days a week for 60 days or 12000 meters/yards each week.
Challenge 2
Increase your bike training and commit to biking at least 5 days a week or at least 150 bike miles each week for 60 days.
Challenge 3
Increase your run training and commit to running at least 5 days a week or running at least 40 mile per week for 60 days.
Challenge 4
Post any type of training 7 days a week for 60 days.
Day 1 starts when you sign up, must sign up by April 22th, challenge ends June 20th
Questions? Email wendy@t2coaching.com
Monday, April 2, 2012
April Challenge Groups Now Forming.
For each challenge:
1. Sign up for a FREE or Paid Team BeachBody account with me, click here.
2. Post everyday in a closed facebook accountability group with 4 others.
3. I will provide and guide based on your goals, strengths and weaknesses
4. Those that post everyday will win a prize for that challenge
Challenge 1
Looking for new workout? I am starting a Tai Cheng challenge group. Master 18 non impact moves combining them into one sequence to strengthen you core, improve you balance. Ideal for athletes wanting to rehabilitate their aches and pains. http://www.teambeachbody.com/showcase/-/bcp/1513855864001/73715?referringRepId=73715
Challenge 2
Need nutritional help? Post your nutritional intake everyday for 60 days. I will provide and guide you offer tips on pre, during and post workout. Win a bag of Shakeology, the healthiest meal of the day, if you post everday for 60 days.
Challenge 3
Need some accountabilty to workout? Post your choice of training/workout everyday for 60 days, I will offer motivation and guidance. Win a BeachBody program of your choice, just for posting your workout each day
1. Sign up for a FREE or Paid Team BeachBody account with me, click here.
2. Post everyday in a closed facebook accountability group with 4 others.
3. I will provide and guide based on your goals, strengths and weaknesses
4. Those that post everyday will win a prize for that challenge
Challenge 1
Looking for new workout? I am starting a Tai Cheng challenge group. Master 18 non impact moves combining them into one sequence to strengthen you core, improve you balance. Ideal for athletes wanting to rehabilitate their aches and pains. http://www.teambeachbody.com/showcase/-/bcp/1513855864001/73715?referringRepId=73715
Challenge 2
Need nutritional help? Post your nutritional intake everyday for 60 days. I will provide and guide you offer tips on pre, during and post workout. Win a bag of Shakeology, the healthiest meal of the day, if you post everday for 60 days.
Challenge 3
Need some accountabilty to workout? Post your choice of training/workout everyday for 60 days, I will offer motivation and guidance. Win a BeachBody program of your choice, just for posting your workout each day
FREE Springtime triathlon or running program
Fueling Early Morning Workouts
Submitted by Dr. Cindy Dallow
Contact Cindy at cindy@t2coaching.com
Your alarm goes off at 5:00 AM (or earlier) and you have 30 mins to gulp down coffee, get your gear ready, and get out the door to swim, bike, or run. The 64 million dollar question is: should you eat and if so, what should you eat?
The quick answer is yes, you should eat something but what (and how much) you eat depends on several things.
First, think about what is going on inside that fine-tuned body of yours. If your last meal was several hours before you went to bed, chances are you have used up all the glycogen in your liver throughout the night (this is one of the ways we maintain blood sugar at night: we break down glycogen from the liver).
If this is the case and you don’t eat anything before attempting a high intensity workout (or a long workout), you will be starting this workout at a slight disadvantage because your liver glycogen is gone. This means you will only have muscle glycogen to supply your muscles with glucose (unless you want to break down muscle for amino acids to be converted to glucose or use the few free fatty acids floating around for energy). This is not good.
If you are only planning on a short, easy workout, you can easily get by with the aforementioned nutrients but if you are planning a longer, more intense workout, then keep reading.
If you decide to ingest a high carb food or beverage before your workout, these carbs will be in the bloodstream within 30 minutes and on their happy way to your fast-moving muscles. This is good.
If you decide to eat or drink something high in fat and/or protein and low in carbs, you’ll have a little energy to play with but not much.
It may help to know a few facts about digestion and “substrate utilization”:
When food is digested, it is broken down into fat, protein, or carbohydrate. These “macronutrients” are metabolized at different rates with carbs being the fastest (especially simple sugars), and protein and fat being the slowest: they can hang out in your stomach for several hours before moving on to the small intestine. While fat and protein help you to feel fuller longer, they’re not a good choice to consume prior to high-intensity exercise or you may end up with severe GI cramps.
Lower intensity exercise uses about 50/50 carbs and fat for energy so if you don’t eat breakfast before doing an easy workout, you probably won’t run out of glycogen because you’re not oxidizing that much carbohydrate for energy. But the total number of calories burned is much less than in high intensity activity so don’t fall for the myth that low intensity exercise is best for “fat-burning” because it is not. The percentage of fat being used for energy is higher in low intensity activity but the total number of calories burned is less than what is burned in high intensity activity.
High intensity activity uses 80 – 100% carbohydrate for energy, most of which comes from stored glycogen. You can use up a good portion of your glycogen with 30 - 60 minutes of high intensity training. This is why its important to eat or drink something high in carbs before an intense workout. You’ll have a lot more energy if you do.
The ideal situation is to eat a high carb breakfast 2 hours prior to a hard workout (or extra long workout) but if that is not possible, get something in your tummy before heading out the door.
What should you eat or drink? Here are a few real-food suggestions for quick high-energy snacks to eat within 30 mins of exercise:
Yogurt and juice (use 100% fruit juice for more nutrition)
Banana and half of a small bagel
Small muffin or lowfat cookie (Fig Newtons or homemade cookies) and juice
Handful of Cheerios and apple juice (for you parents out there!)
Drinkable yogurt and banana
Sports bar and juice or grapes
These also work for pre-race “meals” when you don’t have time to eat a full breakfast. By taking in some carbs before the workout, you will prevent your blood sugar from dropping too low and delay the depletion of your muscle glycogen stores.
Lastly, prepare your food/beverage the night before so that when you wake up, all you have to do is grab and go. Make those early morning workouts worth the effort by giving your body what it needs to do the job right!
Contact Cindy at cindy@t2coaching.com
Your alarm goes off at 5:00 AM (or earlier) and you have 30 mins to gulp down coffee, get your gear ready, and get out the door to swim, bike, or run. The 64 million dollar question is: should you eat and if so, what should you eat?
The quick answer is yes, you should eat something but what (and how much) you eat depends on several things.
First, think about what is going on inside that fine-tuned body of yours. If your last meal was several hours before you went to bed, chances are you have used up all the glycogen in your liver throughout the night (this is one of the ways we maintain blood sugar at night: we break down glycogen from the liver).
If this is the case and you don’t eat anything before attempting a high intensity workout (or a long workout), you will be starting this workout at a slight disadvantage because your liver glycogen is gone. This means you will only have muscle glycogen to supply your muscles with glucose (unless you want to break down muscle for amino acids to be converted to glucose or use the few free fatty acids floating around for energy). This is not good.
If you are only planning on a short, easy workout, you can easily get by with the aforementioned nutrients but if you are planning a longer, more intense workout, then keep reading.
If you decide to ingest a high carb food or beverage before your workout, these carbs will be in the bloodstream within 30 minutes and on their happy way to your fast-moving muscles. This is good.
If you decide to eat or drink something high in fat and/or protein and low in carbs, you’ll have a little energy to play with but not much.
It may help to know a few facts about digestion and “substrate utilization”:
When food is digested, it is broken down into fat, protein, or carbohydrate. These “macronutrients” are metabolized at different rates with carbs being the fastest (especially simple sugars), and protein and fat being the slowest: they can hang out in your stomach for several hours before moving on to the small intestine. While fat and protein help you to feel fuller longer, they’re not a good choice to consume prior to high-intensity exercise or you may end up with severe GI cramps.
Lower intensity exercise uses about 50/50 carbs and fat for energy so if you don’t eat breakfast before doing an easy workout, you probably won’t run out of glycogen because you’re not oxidizing that much carbohydrate for energy. But the total number of calories burned is much less than in high intensity activity so don’t fall for the myth that low intensity exercise is best for “fat-burning” because it is not. The percentage of fat being used for energy is higher in low intensity activity but the total number of calories burned is less than what is burned in high intensity activity.
High intensity activity uses 80 – 100% carbohydrate for energy, most of which comes from stored glycogen. You can use up a good portion of your glycogen with 30 - 60 minutes of high intensity training. This is why its important to eat or drink something high in carbs before an intense workout. You’ll have a lot more energy if you do.
The ideal situation is to eat a high carb breakfast 2 hours prior to a hard workout (or extra long workout) but if that is not possible, get something in your tummy before heading out the door.
What should you eat or drink? Here are a few real-food suggestions for quick high-energy snacks to eat within 30 mins of exercise:
Yogurt and juice (use 100% fruit juice for more nutrition)
Banana and half of a small bagel
Small muffin or lowfat cookie (Fig Newtons or homemade cookies) and juice
Handful of Cheerios and apple juice (for you parents out there!)
Drinkable yogurt and banana
Sports bar and juice or grapes
These also work for pre-race “meals” when you don’t have time to eat a full breakfast. By taking in some carbs before the workout, you will prevent your blood sugar from dropping too low and delay the depletion of your muscle glycogen stores.
Lastly, prepare your food/beverage the night before so that when you wake up, all you have to do is grab and go. Make those early morning workouts worth the effort by giving your body what it needs to do the job right!
Focus On Cycling Form too!
The first step in being efficient on your bike is to have a professional bike fit. A good fit may include changes in your saddle height, fore/aft position, stem length, seat angle, stack and reach. All are important for comfort, aerodynamics and producing more force to your pedals.
Once you know the bike fits you, balancing left- and right-leg strength with proper pedaling mechanics, you’re on your way to becoming more powerful and expending less effort. As with learning any new skill, focusing on various aspects of the pedal stroke is an important part of training. Just like in swimming and running, I recommend doing pedaling drills to help you to learn to efficiently apply force to the pedals.
An efficient cadence is around 85-95rpms. High-cadence pedaling works your cardiovascular system more, but reduces the relative intensity of the leg muscles. The key, then, is pedaling with enough cadence to keep your watts-per-pedal-stroke at a level that your muscles can handle, but at a cadence that will not overload your cardiovascular system. The optimal balance is different for every rider. Each athlete must experiment to find the cadence that works best for him. Your natural cadence can be changed with repetition in training.
Ultimately the choice should be based on what makes you go fast, while still leaving you with sufficient energy and speed for the run that follows. My recommendation for finding your optimal cadence is simple; count your stride rate during a run and match it on the bike. For most athletes this is 85 to 93 strides/ pedal strokes per minute.
There are four phases of the pedal stroke: The downstroke, backstroke, upstroke and over-the-top stroke. Practicing these can improve your movement and efficiency. For the most part, 360 degrees of various pressure points pf force.
Downstroke
The downstroke is where the foot and pedal move from 0 to 180 degrees (12 o’clock to 6 o’clock). The motion of the foot should be directed forward and downward during the downstroke.
Backstroke
The backstroke overlaps with the end of the downstroke and the beginning of the upstroke. The motion is mostly horizontal, and is made by pulling backward and upward from approximately 120 to 220 degrees (4 to 8 o’clock).Note that as the one foot and pedal are entering the downstroke, the other is entering the over-the-top stroke. I emphasize the backstroke in specific technique workouts.
Upstroke
The upstroke emphasizes pulling upward from 270 to 360 degrees, the last 90 degrees of the pedal rotation, from 9 o’clock to 12 o’clock. This phase is easiest to focus on while riding out of the saddle on hills or in a high gear with high resistance on a trainer.
Over-the-top stroke
The over-the-top stroke precedes the downstroke. pressing forward over the top from about 320 to 20 degrees, or from 10 o’clock to 2 o’clock.
As with swimming and running, drills are an important part cycling training, as part of your warm-up, a weekly indoor trainer workout, or during cool-down following your training rides.
As with swimming and running, technique-based cycling drills break down the stroke, allowing you to focus on and improve one piece of this complex movement at a time, helping you to learn to efficiently apply forces to the pedals. The four drills outlined below include pedaling aspect practice, horizontal focus, high-cadence drills and single-leg drills.
Pedaling Aspect Practice was designed to help you to become aware of and improve the different aspects of your pedal stroke and to work on improving how well you apply forces during the specific aspects. When pedaling, fully focus on moving one pedal through each of the following four distinct phases: downstroke, backstroke, upstroke, and over-the-top stroke.
While pedaling, focus on one leg at a time and say to yourself “Down, Back, Up, Over” as you complete each phase. Even though you are focusing on the movement of one leg, be aware that your actions at the opposite phase of your pedal stroke with your other leg, directly impact how well you are pedaling with the leg you are focusing on. For example, focus on a strong thrust of your right knee to your handlebars (upstroke) is aided by a strong downward push of the pedal (downstroke) with your left leg, and vice versa.
Downstroke. This part comes most naturally when riding. Focus on exerting a strong downward push of the pedals
Backstroke. As you feel your foot approaching the bottom of the downstroke, focus on pulling your foot backward parallel to the ground. This is often equated to the sensation of scraping mud off your shoes.
Upstroke. Don’t focus on pulling the pedal up. Rather, as soon as your foot approaches the end of the backstroke, focus on rapidly driving your knee towards your handlebars.
Over-the-top stroke. Focus simply on feeling the transition point where the momentum from your drive towards the handlebars just begins to cease. At this point, initiate the strong downward push of the pedal in the downstroke.
Horizontal Pedaling helps you improve the horizontal component of your pedal stroke, the transitions between the drive and recovery phase. Although your goal for efficient riding is to pedal in smooth, uninterrupted, continuous, circles, this drill helps you become aware of and improve how you apply forces during the more horizontal components of your pedaling. When pedaling, focus on moving your feet and the pedals in a forward and backward motion, the opposite of pedaling in an “up and down” fashion. When you are really doing this drill well, you will feel your feet moving back and forth in the small amount of room your bike shoe allows.
High-Cadence Pedaling allows you to move at maximal speeds while expending the least amount of energy. From a comfortable cadence, gradually pedal faster until you are just about to start bouncing around on your saddle. Back off, and ride at the highest cadence you can maintain, in 20- to 60-second segments, without bouncing around on your saddle.
Single-Leg Pedaling
Pedaling with a single leg allows you to isolate and correct weak spots in your 360-degree pedal stroke for each leg by taking away the assistance the opposite leg provides. Perform this drill on a stationary bike trainer. Remove one leg from the pedal and rest it on a chair placed to the side of your trainer. Pedal with your other leg, focusing on pedaling in smooth, uninterrupted, continuous circles. Work to eliminate “dead spots” in your pedal stroke where you lose circular momentum. Use a moderate rate of pedaling (85-95 RPM)
Whether in the pool, running, or riding, many times we’re tempted to just grind out the hours and miles as we train, but that overlooks the importance of technique – and, if you are training inefficiently, and racing inefficiently, you are costing yourself energy and time, as well as preventing yourself from being comfortable, competing better and having more fun.
Once you know the bike fits you, balancing left- and right-leg strength with proper pedaling mechanics, you’re on your way to becoming more powerful and expending less effort. As with learning any new skill, focusing on various aspects of the pedal stroke is an important part of training. Just like in swimming and running, I recommend doing pedaling drills to help you to learn to efficiently apply force to the pedals.
An efficient cadence is around 85-95rpms. High-cadence pedaling works your cardiovascular system more, but reduces the relative intensity of the leg muscles. The key, then, is pedaling with enough cadence to keep your watts-per-pedal-stroke at a level that your muscles can handle, but at a cadence that will not overload your cardiovascular system. The optimal balance is different for every rider. Each athlete must experiment to find the cadence that works best for him. Your natural cadence can be changed with repetition in training.
Ultimately the choice should be based on what makes you go fast, while still leaving you with sufficient energy and speed for the run that follows. My recommendation for finding your optimal cadence is simple; count your stride rate during a run and match it on the bike. For most athletes this is 85 to 93 strides/ pedal strokes per minute.
There are four phases of the pedal stroke: The downstroke, backstroke, upstroke and over-the-top stroke. Practicing these can improve your movement and efficiency. For the most part, 360 degrees of various pressure points pf force.
Downstroke
The downstroke is where the foot and pedal move from 0 to 180 degrees (12 o’clock to 6 o’clock). The motion of the foot should be directed forward and downward during the downstroke.
Backstroke
The backstroke overlaps with the end of the downstroke and the beginning of the upstroke. The motion is mostly horizontal, and is made by pulling backward and upward from approximately 120 to 220 degrees (4 to 8 o’clock).Note that as the one foot and pedal are entering the downstroke, the other is entering the over-the-top stroke. I emphasize the backstroke in specific technique workouts.
Upstroke
The upstroke emphasizes pulling upward from 270 to 360 degrees, the last 90 degrees of the pedal rotation, from 9 o’clock to 12 o’clock. This phase is easiest to focus on while riding out of the saddle on hills or in a high gear with high resistance on a trainer.
Over-the-top stroke
The over-the-top stroke precedes the downstroke. pressing forward over the top from about 320 to 20 degrees, or from 10 o’clock to 2 o’clock.
As with swimming and running, drills are an important part cycling training, as part of your warm-up, a weekly indoor trainer workout, or during cool-down following your training rides.
As with swimming and running, technique-based cycling drills break down the stroke, allowing you to focus on and improve one piece of this complex movement at a time, helping you to learn to efficiently apply forces to the pedals. The four drills outlined below include pedaling aspect practice, horizontal focus, high-cadence drills and single-leg drills.
Pedaling Aspect Practice was designed to help you to become aware of and improve the different aspects of your pedal stroke and to work on improving how well you apply forces during the specific aspects. When pedaling, fully focus on moving one pedal through each of the following four distinct phases: downstroke, backstroke, upstroke, and over-the-top stroke.
While pedaling, focus on one leg at a time and say to yourself “Down, Back, Up, Over” as you complete each phase. Even though you are focusing on the movement of one leg, be aware that your actions at the opposite phase of your pedal stroke with your other leg, directly impact how well you are pedaling with the leg you are focusing on. For example, focus on a strong thrust of your right knee to your handlebars (upstroke) is aided by a strong downward push of the pedal (downstroke) with your left leg, and vice versa.
Downstroke. This part comes most naturally when riding. Focus on exerting a strong downward push of the pedals
Backstroke. As you feel your foot approaching the bottom of the downstroke, focus on pulling your foot backward parallel to the ground. This is often equated to the sensation of scraping mud off your shoes.
Upstroke. Don’t focus on pulling the pedal up. Rather, as soon as your foot approaches the end of the backstroke, focus on rapidly driving your knee towards your handlebars.
Over-the-top stroke. Focus simply on feeling the transition point where the momentum from your drive towards the handlebars just begins to cease. At this point, initiate the strong downward push of the pedal in the downstroke.
Horizontal Pedaling helps you improve the horizontal component of your pedal stroke, the transitions between the drive and recovery phase. Although your goal for efficient riding is to pedal in smooth, uninterrupted, continuous, circles, this drill helps you become aware of and improve how you apply forces during the more horizontal components of your pedaling. When pedaling, focus on moving your feet and the pedals in a forward and backward motion, the opposite of pedaling in an “up and down” fashion. When you are really doing this drill well, you will feel your feet moving back and forth in the small amount of room your bike shoe allows.
High-Cadence Pedaling allows you to move at maximal speeds while expending the least amount of energy. From a comfortable cadence, gradually pedal faster until you are just about to start bouncing around on your saddle. Back off, and ride at the highest cadence you can maintain, in 20- to 60-second segments, without bouncing around on your saddle.
Single-Leg Pedaling
Pedaling with a single leg allows you to isolate and correct weak spots in your 360-degree pedal stroke for each leg by taking away the assistance the opposite leg provides. Perform this drill on a stationary bike trainer. Remove one leg from the pedal and rest it on a chair placed to the side of your trainer. Pedal with your other leg, focusing on pedaling in smooth, uninterrupted, continuous circles. Work to eliminate “dead spots” in your pedal stroke where you lose circular momentum. Use a moderate rate of pedaling (85-95 RPM)
Whether in the pool, running, or riding, many times we’re tempted to just grind out the hours and miles as we train, but that overlooks the importance of technique – and, if you are training inefficiently, and racing inefficiently, you are costing yourself energy and time, as well as preventing yourself from being comfortable, competing better and having more fun.
Take Action
With today’s overwhelming availability of nutrition and fitness information, the sharing of data, video, audio, there is no shortage of available knowledge; knowledge equaling potential change, potential weight loss, potential fitness. Still it’s potential. You need to take Action.
ACTION involves consistent follow through of a program, that ensures your ultimate outcome. Implementing what you have learned. Do you do it? Or do you read, concur that was a great idea and then move on without taking action.
In order to move towards what we do want with our health and fitness and away from what we don’t, it requires knowledge followed by consistent follow through until that goal is achieved. In order to stay consistent, try implementing a few of these tips to help you get on track and stay on target.
Create a mental image of what you want. Then focus on this image with positive intent (not with a fearful tone of “how the heck am I going to get there”) upon waking and going to sleep each night.
Tackle one workout at a time. Often accomplishing smaller goals will simultaneously lead to the accomplishment of your BIGGER goal along with the additional smaller ones. This thought process often keeps overwhelm at bay.
Act upon intuition. Even if you feel like you aren’t ready or aren’t prepared or aren’t good enough…DONT let that stop you. What are your options, to try it and know for sure, or never know cause you did not try.
Even if you feel like you will never make it or you are just too tired, keep going. Little by little, day by day, you will be building momentum that will carry you when necessary as long as you start.
There are no magic diets or fitness plans. When you have the passion to seek out the knowledge and accountability you will each your goal.
So don’t be intimidated by the amount of information available and whether or not you will be able to keep up, just keep it simple…decide, envision, act then act again and again and again and again until you get to where you wish to be.
Email me if you have questions.
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Wendy Mader (aka Wonder Women)
http://t2coaching.com
http://www.getfit-getstrong-getfast-getwendy.com
Colorado Women of Influence
Womens Sports Foundation
Refer a friend, get a gift
Hey All! Happy April! I'm pretty excited for the new month. I love April for the variability in weather here in Colorado. A perfect example was when the thermometer hit 83 yesterday and today it may snow up to 5 inches. It was a dry winter so I welcome the moisture.
I am launching the Springtime Referral Challenge. It is a chance for you to win a Tony Horton one on one DVD for each referral you send me and be entered in a drawing for either a bag of Shakeology or workout program.
The more friends you refer between now and June 20, the more Tony Horton one on one DVDs you get. Plus, your friends will be on the path to better nutrition.
For each friend you refer to sign up for a Team BeachBody account and order home direct Shakeology with me, your name will be entered in a raffle for a chance to win your choice of flavor Shakeology or your choice of Fitness Program. Refer ten or more friends between now and June 20th and win the Grand Prize: both program and Shakeology of your choice. I can send you and your friend some samples of Shakeology
When your friends sign up send me a message and let me know so I can confirm and I will send you a thank you One on One DVD. More referrals means more chances to win the workout program of your choice or a bag of Shakeology.
Thank you so much. Good luck with the challenge, I look forward to saying thanks!
A Referral Made Easy. Do you have a few friends in mind but are not sure how to tell them? No worries! Feel free to copy/paste the message below in an email:
---------------------------------------------------------
An amazing summer is on its way, get fit and the summer body you always wanted
Spring is here and summer is very soon on its way. Now is definitely the time to get geared up and healthy for your summertime adventures. If you sign up for an account with my Team Beachbody Coach Wendy at http://www.getfit-getstrong-getfast-getwendy.com, and order the most delicious meal replacement, Shakeology, t2coachwendy will be your nutrition and fitness coach and guide you to better health.
If your deep desire is to get strong and fit, if you want your body to be healthy and whole, contact t2coachwendy@beachbodycoach.com and find out what program is for you.
Thank you so much.
I am launching the Springtime Referral Challenge. It is a chance for you to win a Tony Horton one on one DVD for each referral you send me and be entered in a drawing for either a bag of Shakeology or workout program.
The more friends you refer between now and June 20, the more Tony Horton one on one DVDs you get. Plus, your friends will be on the path to better nutrition.
For each friend you refer to sign up for a Team BeachBody account and order home direct Shakeology with me, your name will be entered in a raffle for a chance to win your choice of flavor Shakeology or your choice of Fitness Program. Refer ten or more friends between now and June 20th and win the Grand Prize: both program and Shakeology of your choice. I can send you and your friend some samples of Shakeology
When your friends sign up send me a message and let me know so I can confirm and I will send you a thank you One on One DVD. More referrals means more chances to win the workout program of your choice or a bag of Shakeology.
Thank you so much. Good luck with the challenge, I look forward to saying thanks!
A Referral Made Easy. Do you have a few friends in mind but are not sure how to tell them? No worries! Feel free to copy/paste the message below in an email:
---------------------------------------------------------
An amazing summer is on its way, get fit and the summer body you always wanted
Spring is here and summer is very soon on its way. Now is definitely the time to get geared up and healthy for your summertime adventures. If you sign up for an account with my Team Beachbody Coach Wendy at http://www.getfit-getstrong-getfast-getwendy.com, and order the most delicious meal replacement, Shakeology, t2coachwendy will be your nutrition and fitness coach and guide you to better health.
If your deep desire is to get strong and fit, if you want your body to be healthy and whole, contact t2coachwendy@beachbodycoach.com and find out what program is for you.
Thank you so much.
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