The Work > Recovery Cycle

This is a Q&A I had recently with a local amateur triathlete - on staying healthy while training and stretching your limits. You can't continue working hard over time without recovery!

Q: Just finishing up my first full year of this great sport and I wanted to get some advice from you seasoned athletes. I have never logged so many miles before and I think it gets to me towards the end of my training. The week of wildflower i was sick and now a week before SOMA (half Ironman) I am sick AGAIN!! Frustating! My main question is the miles I still have go this weekend? Should i just relax? Also, how can I try to avoid getting sick before these events? Thank you very much in advance!!!

A: As you build miles or intensity in your training, pay extra attention to recovery: 10-20g protein right after hard workouts, very nutritious food all the time (whole grains, lean proteins, fruits/vegetables), good fueling during workouts, massage (tennis ball, foam roll and stick if you can’t afford to pay), and LOTS of sleep.

If you don’t have enough time at night to sleep, try 30-45-min. naps after lunch or just after work. Reducing overall caffeine and alcohol intake, and stretching/massaging before bed, enhance sleep quality. Alcohol also temporarily suppresses the immune system, and may slow recovery after intense workouts.

Training is a continual process of adapting to physical stressors, so if the balance between work and recovery is off, you’re likely to get sick as soon as you taper or rest. Simply put, if you’re going to work hard, you must also rest well during your hard training.

Left: 3-time Ironman World Champion Chrissie Wellington, speaking to GOTRIbal women, Oct. 2009. For her, training is 24/7 - eating, sleeping, resting, elevating the legs, massage, physical therapy.

Is there anything in your lifestyle draining your energy? If it’s inadequate sleep, adding 1 hour of sleep/day could make all the difference. If it’s something else, try to identify it and see if you can change it. (For ex. -- I was trying to train while doing immunosuppressant treatments for psoriasis – a dysfunctional imbalance. That was tough to change, b/c it’s a complex problem. But after enough looking and asking experts for help, I found better solutions. If you can’t find the answers yourself, consult a good coach or doctor!)
Re: being sick or immuno-compromised before races -- I found that total rest worked better for me in the 2-3 days before a big race than trying to keep up with remaining workouts.

I hope this helps!

I'm Working Out - Why Am I Not Losing Weight?

Dragging? Frustrated by the tightness of your clothes?

This is a question that I hear frequently. Of course, the answer is not always black and white, as each body is different, and a body changes over time. If you're already avoiding the problems below, you may want to have a full metabolic test done - one that includes a hormone panel.

First, let's focus on body fat, instead of weight. Weight fluctuates hourly, and varies with factors like weather, hormones, and salt intake. Body fat percentage is a better and more accurate way to guage health and fitness levels. A strong, lean body is not only attractive, but burns more energy around the clock.

If your body does not drop fat or weight, even with increased activity, the culprit may be:

Missing meals. If you are not eating at least every 3-4 hours, your body is entering starvation mode between meals. The body does not understand "diet;" it only knows "starvation." It reacts by slowing down your metabolism, and producing powerful brain chemicals that tell you to eat sugar or carbohydrates, quickly! Keep the furnace burning evenly, and keep the calorie burn high.

Cutting too many carbs. Carbohydrates provide muscle glycogen, or fuel for activity. Cutting them shorts you on fuel and energy. If you're active and cutting carbs, your body will go into ALERT mode, and slow down all systems, including metabolism and digestion. After a few weeks, you'll probably start to feel fatigued, and eventually unable to keep up with the workouts. A healthy nutrition plan includes adequate protein, and a moderate amount of carbohydrate from whole-grain foods. If you're an endurance athlete or dancer, add simple carbs during any activity over 1 hour.

Missing protein. Stressing a muscle (working out) tears down its tissue. Protein allows muscle tissue to rebuild after a workout. You can work out all day every day, but if you're short on protein, your body won't show it. How much depends on body weight and activity level and intensity, but a 150-lb., active adult needs 105 grams per day.

Under-hydrating. Water allows muscles to work. No water = slower, weaker muscles = slower metabolism. Adults need 6-8 glasses per day. Athletes (including dancers) also need electrolyte-enhanced drinks, especially during activities over 1 hour. Try drinking a light sports drink during a run, and watch your body speed up again!

Not getting enough iron. Dragging? Women especially are energy-challenged during menstruation or pregnancy. Make sure you're getting enough iron from dark green vegetables, lean meats, and/oor enhanced cereals and drinks. You may need an iron supplement one week per month.

Nutritional Bang for Your Buck

Let's face it: In a world where junk food is fast and easy, big manufacturers control what appears in the grocery store and even how prominently it's displayed, and pre-packaged food is whatever's cheap and has a long shelf life, it's tough to eat well. By "eat well," I mean get enough nutrients of all kinds, avoid overeating, and maintain relatively stable body composition and blood sugar levels.

As I've said before, there's no magic, quick fix for losing weight quickly and keeping it off, though diet industry giants would love for you to think so.

The Basics

So what to do? Look for the easiest possible ways to get nutritious, whole foods without detrimental "extras" like saturated fats or chemicals into your body. Four basic changes to start with, even one week or month at a time:

• Get enough protein (at least .7 grams/lb. of body weight for active people)
• Replace white flour with whole grains whenever possible
• Get plenty of fresh, intensely colored veggies and low-glycemic fruit (fiber is critical for digestion; always eat ANY meat with a veggie, for smoother digestion)
• Eat every three hours, at least a small snack (The more stable your blood sugar is, the more satisfied you feel, and the more likely you'll reach for something nutritious the next time you're hungry. Quick carbohydrates and high-sugar drinks -- fancy coffee drinks, energy drinks, soda -- are empty calories that leave you jittery and impair your judgement re: what to eat next.

Food and Your Brain

But there's another factor in nutritional balance and weight maintenance: satiety, or how satisfied you feel after a meal or snack. What certain foods do to your brain chemistry and blood sugar is key to maintaining a healthy "foodstyle." I.e., food should taste good, and it should make you feel good.

Food should have high pleasure:calorie and nutrient:calorie ratios. Are you getting BIG nutrients with smaller calorie counts? For example, a nonfat Greek-style yogurt has 120 calories, 16 grams of protein, and tons of calcium and live cultures (great for digestion). Plus, it's high in flavor and has a smooth, pleasurable texture. That's bang for your buck!

Just about every meal can be a FLAVOR experience, and leave you feeling just full enough, and mentally satisfied.

Have you ever had a fresh tomato from a farmer's market? It tastes nothing like the tomatoes in the grocery store! Eating the naturally grown tomato is a rush of perfectly sweet, almost sinful flavor that drives you to eat the whole tomato all by itself, and feel strangely great about it. Now imagine that all of your food was made with ingredients that fresh and flavorful. If you read a southern French cookbook, the recipes may sound plain; but those recipes weren't written based on the waxed, bland-tasting vegetables from the local Von's/Safeway.

White flour actually triggers a chemical in the brain that signals hunger to the body. Your body craves carbohydrates for quick energy, and you get into a cycle of overeat, crash, repeat. Why did people even start refining flour? --Because originally we didn't know that we were stripping all the nutrients out of the flour, and it was considered a "luxury." And, it created a whole new industry - big way for a few enterprising businessmen to make big money.

Whole grains, on the other hand, slightly suppress that hunger chemical. You're less likely to grab those extra cookies after a high-protein meal with brown rice or whole-grain bread.

Keep It Exciting

Novelty and variety are also key. Continually try new types of healthy food. If you've never had a certain Thai dish, try it now! You might love it...but even if you don't, the experience of trying it makes you feel more alive. The moments you remember are the ones that stand out from the rest - not the 1000th bowl of fruity flakes you had, but the time you tried a French "salad" and it turned out to be all kinds of unidentifiable animal parts on a thin bed of greens -- or when you discovered how deliciously ripe plantains blend with salty, grilled jumbo shrimp.

Powerful Foods

A few examples of foods with BIG bang for the buck, that leave you satisfied and full of "good" energy:

• Almonds (stabilize blood sugar and give you protein and unsaturated fat)
• Peanut butter
• Oats
• Yogurt, nonfat or lowfat
• Fish (salmon is more calorie-dense, but also high in EFA's that support the immune system; white fish like sole or yellowtail for high protein and low calories)
• Turkey sandwich on 100% whole-grain bread
• Avocados (yes, there's some fat, but it's the kind you need)
• Dark chocolate (in moderation, stimulates pleasure and satiety centers in the brain, which helps prevent unnecessary overeating later)
• Gelato, authentic Italian style (yes, there's some fat, but you get high protein, calcium, flavor and texture, and NO artificial stuff, in a creamy, satisfying dessert)

GOTRIbal Fest - Coming in October!

GOTBRIbal, the globally growing women's triathlon community, is hosting a fantastically fun and educational event October 17, 2009, in San Diego!

Event details and registration: http://www.gotribalnowevents.com/R2/goTribalFest.html

This is a one-of-a-kind event. I hadn't yet experienced anything like GOTRIbal in my 10 years of triathlon...but women are, once again, creating their own empowering territory in a sport that was initially male-dominated. Our brand of triathlon is challenging and horizon-expanding, yet also supportive, empowering, and even more socially fulfilling.



World Champion triathlete Chrissie Wellington is headlining! Need I say more? You just don't find a classier act in competitive sports.



It's a one-day free-for-all of advice from experts in every relevant field. (I'll be there to demo and answer questions about triathlon-specific strength training for women of all ages and abilities - I can't wait!)

Healthy Dinners on a Budget!

I'm continually working on dreaming up lighter, nutrient-packed meals for gourmet dinners at home - meals that kids will like too, and that fit a modest budget! Here are a couple of dinners we had recently:




Vietnamese Clay Pot Fish with Bok Choy and Chopped Salad

(Makes 4 servings of a whole meal - and the whole meal costs only $15!)


INGREDIENTS

Main dish:


1 lb. fresh tilapia, cut into 2-inch chunks
2 heads fresh baby bok choy, sliced on diagonal
4 Tbsp. Vietnamese fish sauce
3 Tbsp. white or raw granulated sugar1 tsp. freshly ground black pepper
2 tsp. canola oil
6-8 cloves of garlic, thinly sliced
1 Tbsp. fresh ginger, sliced into thin strips
4 small shallots, thinly sliced
3-4 scallions, cut into 1/2-inch segments, plus 1 Tbsp. oil (for garnish)
5 Tbsp. caramel sauce
2 cups cooked brown rice (optional)

Caramel sauce for fish:


1 cup granulated sugar 2/3 cup + 1/2 cup water1 Tbsp. fresh lime juice, plus more to taste

Salad:


1 head green leaf lettuce, chopped into thin strips
1 cucumber, chopped into thin matchsticks
10 cherry tomatoes, halved
1 small bunch cilantro, chopped (about 1 cup chopped)
1/4 cup roasted and salted peanuts, finely chopped
Fresh-ground black pepper, to taste

NOTE: You can use a mini blender or food processor to chop the peanuts, or crush the peanuts with a large, flat-bladed knife or cleaver.


Salad Dressing:


1/4 cup Vietnamese fish sauce
1/4 cup rice vinegar
1 Tbsp. soy sauce
2/3 cup cold water
5 Tbsp. granulated sugar
1 tsp. roasted and salted peanuts, finely chopped

NOTE: If short on time, you can simply dress the salad with rice vinegar.


PROCEDURE


Marinate the fish:


In a medium-sized bowl, gently toss the fish with black pepper, shallots, fish sauce and sugar. Marinate in refrigerator for 15-30 minutes.


Make the caramel sauce:

(Makes approx. 1 cup)

1. In a small, dry saucepan set to medium heat, combine sugar and 2/3 cup water.

2. Stir with a wooden spoon until the mixture turns darker, about 8 minutes.

3. Remove the pan from the heat and add another 1/2 cup water. The sauce will thicken slightly, but will liquefy again in the next step.

4. Stir well, and then cook for 7-10 minutes over high heat until the sauce is smooth and integrated. If the sauce starts to boil over, lower the heat.

5. Add the lime juice and remove sauce from heat. Stir well.

NOTE: Caramel sauce will keep in a glass container for a couple of months in your refrigerator



Cook the fish and prepare the salad:


1. Heat a medium-sized saucepan over medium heat. Add the oil, garlic and ginger, and stir-fry for about 1 minute.

2. Add the marinated fish. Add the caramel sauce, and mix gently with the fish.

3. As soon as the pot begins to bubble, turn the heat to low, cover and gently simmer for about 5 minutes.

4. Add the bok choy on top of the fish, re-cover, and simmer for another 5 minutes, or until fish is just cooked through and the bok choy is dark green and softened. (If the pot looks dry at this point, add 1-2 Tbsp. of water and cover again.) The fish should be tender but still hold its shape.

5. Meanwhile, make the salad: In a large bowl, combine all salad ingredients, and toss gently. In a small bowl, combine all dressing ingredients and stir well, until sugar is dissolved.

6. Taste the sauce and add fish sauce, sugar, black pepper, or lime juice if needed.

7. Quickly sauté the scallions with oil and add them to the serving dish as garnish.
If desired, serve fish, bok choy and salad with brown rice. (Dress each salad plate with a few teaspoonfulls of the dressing.)





Fajita-style Shrimp Tacos with Vidalia-Mango Salsa
Serves: 4-6
These tacos are colorful and super-healthy, featuring a delicious blend of sweet onion and mango, savory shrimp, subtle lime, and gentle spiciness. Kids don't even mind the cleverly integrated vegetables! The mango salsa can be served on the side, for more sensitive palates.

Drop me a note or comment for the full recipe!

Extreme Eating - Expanding Waistlines of America

Have you ever wondered about the nutritional content of popular restaurant meals? Sure, sometimes you just want to dine out and not worry about it... but ordering high-impact food isn't a great habit to perpetuate. You might think you're just ordering a couple of tacos, or a chicken platter...but watch out! No wonder Americans have trouble keeping that waistline trim!

Here's a breakdown of some popular chain-restaurant fare....and why you might want to avoid it.

Thanks to chain establishments like Rubio's, Baja Fresh, and even McDonald's...who provide nutrition facts for many of their menu items.

Adding intense flavor to your food is easy with fresh vegetables, herbs and spices - using a little sea salt can do wonders for dinner dishes and even chocolate-chip cookies. In my opinion, Thai food is the most amazing smorgasbord of flavor, with a huge variety of dishes based on fresh ingredients, which blend sweet, salty, spicy and bitter in combinations that fascinate the palette. Afraid Thai food is too spicy? Most Thai restaurants in the U.S. offer your choice of spiciness level: Make sure to order your food prepared "mild."

GOTRIbal!

...Is a relatively new, but fast-growing, women's triathlon organization. It started in San Diego in late 2008, from a set of ideas in founder Tanya Maslach's head, to a global networking website for women involved in triathlon, to an all-out movement, endorsed by 2X Ironman World Champion Chrissie Wellington.

Check out the recent coverage in Australian Triathlete Magazine! http://gotribalnow.ning.com/forum/topics/gotribal-in-australian
(See the PDF attachment.)

(I'm honored to be the representative Strength Coach for GOTRIbal.)

How Flexibility Makes You STRONGER

What's the simplest way to increase your ability to build lean muscle mass? STRETCH!

"The more pliable the muscle, the more ability it has to produce work,” explains Ann Frederick, co-author of Stretch to Win. “And by stretching the surrounding connective tissue, you’re able to have larger, more defined muscles, not just stronger ones. This is because tightness in the fascial tissue restricts how much a muscle can grow.”

So for guys, this means -- bigger muscles, faster! For women, this means better muscle tone, sooner.

The amount of mass you actually build depends on the amount of weight you lift; so if you want to stay lean, light, and toned, you focus on core and functional strength, without a lot of heavy loads. If you want to increase muscle size, focus on building maximum strength with shorter sets and heavier weights. (As always, I can help you design the perfect strength program for you!)

Encinitas Sports Festival May 16-17

***Good luck*** to all competing in the 5K run, sprint and mini-tri, duathlon, paddle, and bike tour this weekend! I'm rooting for you!!

Core Strength and Asymmetry in the Body

In my third year of competitive triathlon, my right hip began to seize up. I knew I had asymmetry in my hips, legs, and feet, and had been pleasantly surprised at my ability to run at all. So far I'd used weight training and yoga to build strength for triathlon.

Above Right: A chiropractic scan of my pelvis and spine (L. hipbone is solid, R. hipbone is underdeveloped and rotated anteriorly, spine connector is crooked)


But, repetitive stress eventually catches up with the body. Triathlon is 98% sagittal-plane (front-to-back) movement. The running and riding stress the hip flexors and knees like no other.

So I was leading my age group at the Camp Pendleton Triathlon one summer, and felt something was off with my right hip. I jumped off the bike...and was only able to do a moderate run/hobble to the finish. What was wrong? Was it fixable?

Core strength - I mean, true core stability and flexibility in the body pillar (abs, back, lats, glutes, hips) - changed my athletic life. I went to the best core-strength coaches in the country, super-lean and strong (you might even say ripped) from triathlon, but unable to balance properly on one leg, let alone do a single-leg squat or a lateral lunge. Also, I had no hips left - my body was straight as a boy's, and my tri shorts almost sagged off the back - not pretty.

After three weeks of serious core work, I went and raced at USAT Nationals, and had my best run off the bike so far. I didn't work harder; I simply was more mechanically efficient.

The chiropractor who did the scan above looked at me that day like I was an alien, like, "How the heck do you do triathlon?"

The answer is all in the core. You may not be able to change certain aspects of bone structure by yourself, but you can isolate and strengthen the muscle and connective tissue - to be more functional than you ever imagined. The body compensates for a weak muscle or muscle group by working another muscle too hard...and you get knots, adhesions, and PAIN. But, there's hope!

Maybe I won't be in the Olympic marathon, but I'm doing what I love, and doing it better than my bone structure would indicate!

The World's Greatest Stretch

If you do only one stretch before a workout, make it... The World's Greatest Stretch!

This functional stretch activates the glutes, hamstrings, hip flexors and adductors, without fatiguing muscles pre-workout like sustained stretching does.

This is great to do before a walk, run, bike ride, field sport, or session on a cardio machine.

Note: This stretch does not provide a direct warm-up for lateral (side-to-side) activity, so if you're about to play soccer, you'll want to do some side lunges as well!

Here's how:

1. Assume a lunge position, right leg forward.
   
   
   
• Drop your right elbow inside your right knee.




• Tighten your left glute for 2 seconds, to stretch the left hip flexor.





2. Straighten both legs to stretch the right hamstring. Pull up gently on your right big toe. It’s OK if the leg is bent!





• Drop your right elbow inside your right knee.



• Tighten your left glute for 2 seconds, to stretch the left hip flexor.



• Tighten the right quad muscles for 2 seconds, to intensify the stretch.

Switch legs, and repeat on the other side. Do 3 rounds on each leg.

The Joy of a Bike Ride

I was out with a flu bug for a couple days, and then started the tentative, gradual process of easing back into triathlon training. By today I was back in the saddle for real, a mellow, two-hour cruise up the Carlsbad/Oceanside coastline. Oh, how great it feels to be outside and having some strength back!

Every time I glanced westward, I was struck by how incredibly lucky I am to live in this place, where the sun is bright and I'm wearing shorts and short sleeves, even on a windy day in mid-April.

I think the comical highlight of the ride was when I stopped briefly at a viewpoint in Oceanside. A 6-year-old (or so) boy and his mom came scrambling up the beach path to the road. The kid weilded a metal detector grandly, like it was the solution to all the world's problems. As he approached me, he pointed the detector right at my bike, at which point it started beeping excitedly. I said, "What do you have there? Did you find me alright?" He just grinned a little and brought the thing closer to my front wheel. "Do you want my bike now?" And the mother scooted her son along, smiling and muttering, "Honey, we don't need to do that...let's go, come on..." I felt pretty important! "

Weight-loss Product Recall - and Why Shortcuts Don't Work

I've long been a proponent of gradual, maintainable weight loss - or more correctly, body-fat loss. The numbers on the scale don't tell you everything; you even can be leaner and more shapely at a higher weight, by increasing your lean muscle mass and reducing body fat.

However, I know we all want a "quick fix" sometimes! At times we may even feel we need one! I continue to advocate lifestyle changes over using quick fixes for weight loss - because in the physiological reality that governs our bodies, there are no safe quick fixes.

Many metabolic enhancers, short-term "detox" products, and fat absorbers contain unsafe ingredients that can have adverse effects on bodily functions.

A few reasons why quick fixes don't work:

1. Starvation mode: Restricting calorie intake by more than 100-300 calories per day can swing your body into a starvation mode, where it starts to hang on to fat and even slows the metabolism process. This is a safeguard against real "starvation" situations. I.e., "survival of the fittest" originally did not necessarily indicate the leanest!

2. Cannibalization of muscle: If you aren't consuming enough calories and protein to sustain energy and repair and rebuild muscle tissue during and after workouts, then your body gets energy from wherever it can - even right from your muscle tissue itself! First it uses all stored glycogen (food that has already been converted to ATP, or energy, whithin your body). Once it has depleted your available glycogen and stored fat, it turns to stored protein -- and finally, to muscle tissue.

3. Indiscriminate attacks on the body: Substances designed to absorb fat sometimes don't know the difference between fat and critical nutrients - so they can deprive you of vitamins you need, and even may cause your body to cannibalize muscle tissue!

4. Temporary water loss: Many weight-loss or detox programs cause you to lose several pounds within a few days by drastically lowering sodium intake and stripping your body of "water weight." Diuretic (water-draining) ingredients can actually dehydrate your body too, and cause more serious health problems.

You need some sodium and electrolytes for basic health and function of all bodily tissue, especially your muscles! The heart is a muscle too - if it gets dehydrated, you could be in serious trouble.

Muscle tissue needs water to recover from work. Ever notice how you're a little heavier after a strength workout or hard bike ride? You're just temporarily retaining water - exactly what your body needs to do. This is the right path to losing unwanted fat.


...So please, please, before falling prey to quick fixes, ask your trainer or nutritionist for help with leaning down for the long term!

On that note...

On March 23, 2009, the FDA recalled 72 over-the-counter weight-loss products due to "risky" ingredients.

Here's the list of banned OTC products: http://www.fda.gov/cder/consumerinfo/weight_loss_products.htm

"Some of the products claim to be 'natural' or to contain only 'herbal' ingredients, but actually contain potentially harmful ingredients not listed on the product labels or in promotional advertisements," the FDA said.

"These products have not been approved by the FDA, are illegal, and may be potentially harmful to unsuspecting consumers." Most products contain sibutramine.

The FDA stated that these products contained prescription-strength amounts exceeding the recommended dosage and could cause health risks to consumers. Adverse reactions range from high blood pressure, seizures, tachycardia, palpitations and increased risk of depression.

What to Do When You're Short On Time

It's a common problem, a side effect of daily life! If you work or have family at all, you're familiar with the sight of your workout window shrinking before your very eyes...

So what happens when you had a 1-hour workout planned, but you only have 45 minutes?

First, what's the purpose of the workout? Gaining speed? Burning calories? Raising your lactate threshold? Say the main set is 5 x 3 minutes of cardio work at a zone 3 (moderately hard) effort level, with 3 minutes of easy work in between. Then warm up just enough, and do that part; don't worry about finishing last last mile, or any extra drills.

--But what if you only have 15 minutes? It's especially perplexing when you realize that by the time you get to the gym or the pool, or change your clothes, or get your motivation going, you're almost out of time. Throw that "all-or-nothing" thinking out the window - "If I can't do the whole thing, it doesn't count." My philosophy is, Better to Do Something Than Nothing. It always counts, even if you just walked for 10 minutes. Every minute counts.

Another lesson learned from vast personal experience with time shortage: Remember to do your functional stretching before the workout, and sustained stretching afterwards. You're better off cutting 5 minutes off the main workout, but building strength and flexibility. Since I've been doing long-course triathlon, I've counted my "movement prep" time as part of the workout. Have I lost anything? No, if I train consistently, I continue to get faster and more efficient.

Ok, but what if you're training for an endurance event, like a half marathon or triathlon? Isn't it important to get all the miles in?

Well, sort of. First, I'm in the camp of coaches that believe in training by time over distance. Mileage can vary so much - with pace, wind, terrain. It's more important to estimate how long it will take you to complete the goal event, and use that as a base for endurance training. (Generally, to be comfortable doing a certain event, you need enough endurance for a little more than the goal distance. This formula varies with the sport - swim, bike, run, skate, ski, etc. training distances are different.)

Second, a fitness or training plan is an ideal scenario. Consistency is very important; but if you're a little off for a week, it's not a big deal. Don't punish yourself for it; just appreciate the rest and then pick it up again with the current day's plan. Trying to "make up" workout time is kind of like making up sleep: It can work within about a 24-hour time window, but if you get stressed out and backed up, then you start to defeat the purpose of gaining fitness! Also, if you're doing a high-intensity workout, going into overtime might bog you down for the next several workouts.

That said, if you had a 2-hour workout planned, but can only fit in 1.5 hours at once, but you could squeeze in another 30 minutes within the same day - of the same sport, or a cross-training activity - you still get the endurance gain.

So follow your plan, but don't sweat the small slips, and keep enjoying that post-workout high!

Eight Ways to Motivate to Do Your Workout

So you have a goal, or a reason to exercise. Maybe you want to lose weight or body fat, gain strength and fitness, or relieve stress. But, how do you get yourself to do what you promised yourself you'd do, when you just don't feel like it?
Allow me to share a few specific, realistic ways to get yourself out the door - ways to trick your brain into "just doing it."

1. Eat.
Do you feel sluggish when it's time to work out? The first question is, When did you last eat? The simple truth is, you need calories for energy.
The ideal pre-workout meal is a moderately-sized balance of carbohydrates and protein, two-three hours before you start. Life isn't always ideal, though. If you didn't get a chance to eat properly at precisely the right time, try an energy bar one-two hours beforehand, or a sports drink or gel like Gu or Hammer Gel if the workout is less than one hour out.

2. Suit up.
Sounds silly, but it's simple. When you're still in your pajamas, or in your office clothes, it's difficult to feel like going or a run or getting on the Stairmaster. Try reversing the order of things: Put on your workout clothes first. It doesn't matter how you feel now; just put on the clothes. By the time you're tying your shoes or pulling back your hair, you'll find yourself in a different mindset.
Do this enough times, and you'll have a fully-formed Pavlovian response: As soon as you suit up, your heart rate picks up a little, and you start to test that antiperspirant before you even move!

3. Just get out the door.
This is the principle of inertia: A body in motion stays in motion, and a body at rest...you guessed it. Are you procrastinating around the house, or still sitting at your desk, because you just don't feel like starting?
Try tricking your body: Move yourself out the door before you have a chance to think about it, or think of something else to do. I am the queen of doing one more thing - "I'll just start this load of laundry before I go..." Do this, and before you know it, 30 minutes have passed, and you feel even less like working out.

4. Ease into motion.
Many people make this mistake - starting at a full-tilt run, and then feeling like "Whew, I'm done!" five minutes into the session. Of course you're going to blow up if you start too fast! Instead, ease yourself gently from your sedentary state into motion, by stretching a little, and then just walking, jogging, swimming, etc. slowly for at least a few minutes. Your muscles, tendons and even lungs need a few minutes to loosen up and get ready for the real work. (Serious runners will jog slowly for up to 30 minutes before even thinking about starting a hard interval.)

5. Break it down.
Don't think about the whole session, or the whole distance, all at once. Do you think Ironman athletes finish that Herculean event by envisioning 10+ hours of suffering? No way! At the start line, those people (at least the smart ones) are thinking about...the swim. Not even the whole swim, but just the swim start: How they'll run into the water, fight for a spot, and start to find a rhythm.
Visualize only how you're going to start, and then keep your mind in the present throughout the workout. Some people like to cover the readout on an exercise machine with a towel or magazine.

6. Find the optimal time for you.
If you always feel sluggish even after you start your workout, then maybe that's the wrong time for you. I know my overall energy is best between 7:00 AM and noon, and my capacity for high-intensity workouts is at its height at 6:00 PM. (I'm still waiting for the 5:30 PM triathlon!)
Certainly, job requirements can restrict your choices, but if there's any flexibility in your working hours, find the best time window for your energy level. Try exercising, say, at 6:30 AM, lunchtime, and 5:30 PM, and see which feels best.

7. Sleep.
If you feel too tired to work out, chances are, you might be! There are different kinds of "tired" - from tired after working all day, to the deeper, achy fatigue that means you're skimping on Zzzs. The average active person needs to sleep eight hours per night. If you're more active, you could need more. Many professional athletes sleep 10 or more hours or night.
Sleep is the number one method of recovering your body. What's more, if your body isn't getting enough down time, it actually starts to slow down by itself! That's why sleeping too little can keep you from losing unwanted fat or weight; your metabolism starts working against your goals.
My saving grace is the afternoon nap. I know, there isn't always a good time or place to take a nap. But, if you make this a priority, you can find creative solutions. I used to go out to my car just after eating lunch. I had a towel (for shade), sunglasses (for more darkness), and earplugs (because my office parking lot was in the flight path of a naval air station). Technically I wasn't "supposed" to be taking this break, but I rationalized that my nap equaled about one day's worth of smoking breaks (which some co-workers took).
A nap, even a 15-20-minute one, can completely change your mindset and revive your energy level. It has also been proven beyond doubt that napping greatly increases cognitive function and productivity - so my former employer should thank me for keeping myself at my best!
If you're afraid you won't wake up in time, set the alarm on your watch or your cell phone!

8. Get some tunes.
You may already have this one down. But, if you haven't tried using your own music during a workout, give it a whirl. Maybe the music at the gym doesn't resonate with you, but the beat of your favorite tunes will.
A couple of recommendations: If you're like me, you don't want to carry things in your hand, or deal with lots of devices and cords hanging off your person. Oakley Thumps offer a fix for this; they're MP3 players built right into your sport sunglasses.
Now there are players that work under water. I received SwiMP3s as a gift last year, and was amazed at the sound quality, even after your ears fill with water. These options are a little pricey, but are well worth it if you run or swim regularly.

Note: I recommend strongly against using music if you ride your bike on the road. If you must have that beat, then leave one ear open to the sounds of traffic or other cyclists.

Benefits of Functional Stretching - and How NOT to Stretch

Chances are, at some point you learned how to stretch before a workout. Chances are, the way you learned to stretch could actually be slowing you down and increasing your risk of injury!

There are four main types of stretching:

1. Static (or sustained): Hold a single stretch position for 15-60 seconds. Some yoga styles take this idea further; you hold a position for more than a minute, while using your breath to relax the target area. Contrary to popular belief, you should not do static stretching before a workout. Stretching a muscle for a long period of time like this temporarily weakens and deactivates the muscle - not the desired effect pre-activity! Static stretching is, however, great for post-workout, when muscles are already warm but need to be loosened up again.

2. Ballistic: Bounce rapidly in and out of the stretch position. For example, reach down to touch your toes, forcing the movement until you feel a stretch in the hamstrings, and then repeat this movement several times. This style of stretching was popular in the 1970s and 1980s. (--And it should stay there.)

Let's set the record straight: Ballistic stretching is a no-no. I repeat, do NOT practice ballistic stretching. This style of stretching might be useful to a very tiny percentage of incredibly fit, elite athletes with very specific, highly elastic muscle character. For the other 99.9% of us, ballistic stretching is a recipe for injury. Essentially, you are pulling a muscle taught like a rubber band, and then "zing!" letting it go. The result is an already-fatigued muscle that responds by tightening up further. Or, if you have bounced too forcefully, you can easily end up with a strained or pulled muscle.

3. Active Isolated (AI): Assume a stretch position, and then contract the opposing muscle for about two seconds. As you relax the opposing muscle, you gently stretch the target muscle for two seconds. This is a component of the functional stretching I'll describe in a moment.

4. Proprioceptive Neuromuscular Facilitation (PNF): You assume a stretch position, contract the target muscle for a few seconds, and then deepen the stretch position. This is usually repeated three times. This style of stretching can be a little risky if you don't know exactly how much tension to use, or how to breathe with the stretch. It's commonly practiced by sports massage therapists, physical therapists, or movement specialists.

(Years ago, I lightly pulled a hamstring just before a race with PNF stretching. Even though I am trained in PNF stretching, I was a little excited and rushed before the start, and forced the move too far. If you attempt PNF stretching, do it in a calm moment, and be overly cautious!)

What is functional stretching?

Functional, or dynamic, stretching is a fluid series of movements, some of which incorporate AI stretching. It is based on the principle that in order to get ready to use a muscle, you must activate the muscle, and you do it by using the same range of motion as the real work you're about to do. This is called "movement prep" in some core strength vocabularies.Functional stretching activates and warms up muscles and muscle connectors (such as tendons), without fatiguing the muscles.

Important: Start any functional or dynamic stretching movement gently. Do the move very slowly first, to get the feel for how far you can comfortably stretch. You should feel a stretch, but no pain!

Which Muscles Do I Activate?

So, which muscles do you need to activate? Which specific moves you should do depends partly on your sport and your personal weaknesses, but all sports have one thing in common: the body core. "Core" is the body pillar, or the muscle groups in the back, chest, abdomen, gluteus and hip flexors. These muscle groups control all movement. If your core is strong and flexible, you do not necessarily need pumped-up biceps, calves, or other peripheral muscles.

Your gluteus muscles are the center of all weight-bearing movement, and a lot of non-weight-bearing movement too. But, your muscles have memory, and when you first start to move, they don't remember how to "fire" properly. Imagine riding a bike or running 100 meters without the strength from your glutes. Your legs would be quickly fatigued!

Functional stretching triggers your muscle memory and get the muscles firing in a pattern that supports the movement you're going to do. This greatly shortens your warm-up time, increases your potential power once you're in motion, and reduces the risk of pulling or injuring soft tissue. With every step, think to yourself, "Fire the glutes!" (I mean, you can say it out loud if you really want to...)

Pre-workout Routine

I do a short routine before every bike or run workout. It takes about four minutes, but it's worth an extra 30 minutes of training, maybe an extra year of life. Doing this routine not only loosens up the muscles; it wakes them up and reminds them how to activate.

Here's a great sequence (beginner to intermediate) for getting ready to run or ride your bike:

1. Hip Crossover

Hip Crossover (cross over to both sides)

2. Forward Lunge/Forearm-to-Instep (or “World’s Greatest Stretch”)

World's Greatest Stretch, Step 1 (fire the back-leg glute as you lunge)

World's Greatest Stretch, Step 2

If you only do one stretch, do the World's Greatest Stretch! Step your left leg forward into a lunge position. Bend your left arm, and reach left elbow down toward the floor, so your shoulder touches the inside of your knee. Fire the right glute! Then straighten the bent leg and pull the left toe up off the ground (flexing the foot). Repeat this three times on each side.

3. Lateral Lunge

Lateral Lunge (fire the bent-leg glute as you lunge)

4. Dynamic Calf/Achilles Stretch

Calf Stretch (go up on your toes and back down 5 times)

5. Hand Walk (photo coming)


6. Reverse Lunge with Twist

Reverse Lunge with Core Twist (fire the back glute for 2 seconds)

7. Walking Quad and Hip Stretches