Beautiful Swimming

So I've been teaching more swim lessons lately, mostly for adults who want to improve their stroke, or are training for a triathlon.



I've never been an NCAA swimming champ myself, but NOT being a natural-born dolphin has motivated me to work even harder through the mechanics of swimming. I've always been comfortable in the water, and started swimming at a very young age. But, I found that the kids who excelled naturally had certain body traits -- very flexible backs, mid-sections and ankles; wide, stable shoulders; sometimes hyper-exenteded knees; and a natural tendency to float.



Olympic swimmer Michael Phelps has been physically analyzed ad nauseum; and sure enough, his physique reflects all of these traits, plus flipper-like hands and feet - the perfect form for moving through water (though not necessarily on land).



So what do you do if you're a natural "sinker," have narrow, hypermobile (unstable) shoulders, a relatively stiff but overly-curved lower back, and bricks for feet? Well, first you work on gaining as much flexibility and stability as possible. Then there's technique, which comprises a HUGE part of comfortable swimming.



Terry Laughlin's Total Immersion program (workshops, books, DVDs) is a fanatastic method for "the rest of us." Terry himself wanted to compete in swimming, but was mediocre at best. ...Until later has was coaching, and really applied his analytical mind to the problem.

In his 50s, Laughlin became an open-water swim champion - able to swim long distances with an amazingly efficient stroke, at record-breaking speeds.

Here's Total Immersion Japan coach Shinji Takeuchi doing TI freestyle with a two-beat kick. (Takeuchi is pictured above.) This is the result of countless hours in the pool, re-creating and perfecting mechanics -- but the result is low-effort, high-efficiency poetry in the water.

Organic Food Makes the Main Aisle!

Have you ever really acheived one-stop grocery shopping? I haven't, which is why I make rounds at Trader Joe's, Henry's, Von's, and occasionally the elite-priced Jimbo's, depending on what I need and where I am that day.

You also may have noticed that it's harder to find and obtain really good, healthy food. It's easy to walk the main aisles of a supermarket, and pick up all the convenient food in pretty boxes, loaded with preservatives, colors, artificial sweetener, flavor, texture, fat substitute, you-name-it. Normally, much of the truly healthy stuff (real food!) is buried along the perimeter of major supermarkets, in hard-to-find spots.

So I'd discovered that Von's had, waaaay in the back behind the produce section, an organic frozen foods section. Score!! The products and their prices befuddled cashiers, who didn't see those items very often. These were healthy - truly, containing no man-made stuff and balanced, good fats - entrees and pockets by Amy's Organics, Cascadian Farms, Cedarlane, etc.

The other day in Von's, I was dismayed to see that whole freezer section EMPTY. Oh no, what happened? Did they banish the real food to a quiet holding cell, to be forever forgotten? Thinking maybe they'd moved things, I went to aisle 7, the center of the store. Lo and behold, the organic foods!

Not only that, but Von's Carlsbad has added new inventory - a small section dedicated to frozen, non-dairy desserts, and a few all-natural dairy items.

Hallelujah! This feels like some kind of small but noticeable forward progress...

BTW, Amy's whole-grain sandwich pockets are perfect with a high-protein smoothie. If you don't have time to make your own, try Naked Juice's Protein Zone, or Odwalla's Protein Monster. Often there are 2-for-1 or club deals in stores - stock up then!

Getting Perspective on The Biggest Loser

The hit reality show The Biggest Loser has entertainment value. And it motivates people to exercise. That's two great things already!



But, while you enjoy watching other people sweat off the pounds by the minute, keep in mind that entertainment does not equal reality.



Here's what's unrealistic (and even risky) about the show:

• Lack of workout progression. Overweight contestants do sprints, advanced jumps, or haul another person (ALERT - potential back injury!). While this is what we see, the show's producers say that contestants undergo an adaptation phase first. Great!
  
  The problem is that we only see a subset of the actual training that happens. The average viewer might think he should also start by sprinting across the gym with his friend on his back.



• Unrealistic time allocation. This is TV, so contestants get to work out with trainers for hours each day. First, it's not realistic for most people. Second, this much exercise all at once is a recipe for burnout. It's like 1980s "crash training" - your body just can't keep it up, so you're more likely to lose gains quickly when you become exhausted after a few weeks or months. It's also more conducive to repetitive-stress injury.
  



• Extreme exercise selection. Again, this is TV. Some exercises are extreme, dangerous, silly, or just unnecessary. My concern is that this makes viewers think they have to do "extreme" things to get and stay fit. The most effective path to permanent weight loss is a consistent but varied routine of activities you can do correctly.



• Overly-rapid weight loss. The contestants work out a lot, and hard! They also start out with a LOT of extra weight. Generally, weight loss is "reverse exponential" - an obese person loses weight more quickly at first; it's much harder to lose the last 5-10 lbs. The show sensationalizes fast, and BIG, weight loss, because it's interesting to watch! --A good case of "Do not try this at home!"

The main point is, just remember it's TV, and it's a partial picture! Then, enjoy the show.

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!)