Everyone has ups and downs in life from time to time. Sometimes you don’t feel like doing certain things even though it may make things better.
Did you know NFL/NBA Athletes are paid based on their peak performance? They also have ups and downs. They are just like everyone else in this world.
The major differences are, they practice or condition their minds and body to be at their peak performance or peak state everyday all year round. They are paid to perform for YOU at their peak state. If they can do it, You Can Do It!!
What would happen if YOU decided to challenge your mind and body to BE at a Peak State everyday?
What would happen to your standards of living or your lifestyle if you Decide NOW to condition your mind and body to be at your peak state everyday?
What would that challenge do for your business?
What would that challenge do for your health?
What would that challenge do for your relationships? How would your feel?
How would your life be if you were to condition your mind and body to be in a peak state for 30 days?
So decide today to take the 30 Day Challenge.
Just think about the momentum you will bring through the year 2020.
Tips to Slow Breathing, Relax Courtesy of Restore Hyper Wellness
Oxygen is super important. So important, in fact, that 90% of our energy comes from our breath. Fresh air, water, iron-rich foods, and exercise are all fantastic ways to increase our oxygen levels, but there’s one thing in particular that you can start doing right now–breathing exercises. In our modern, fast-paced society, and amidst all of the discomfort we’ve faced together, we could all benefit from more deep breathing. And if you haven’t had the chance to do HbOT this week yet, fear not–we’ve got you covered. Some of our favorites breathing exercises include:
Box Breathing Helps slow down the breath to deliver increased CO2 into the bloodstream, helping to calm and regulate the autonomic nervous system. Simply inhale for 4 seconds, hold for 4 at the top, exhale for 4, and hold for 4 at the bottom.
4-7-8 Breathing Known as the relaxing breath. Practice by inhaling for 4 seconds, holding for 7 seconds and exhaling for 8 seconds. This breath is particularly great for reducing anxiety. Both of these techniques provide a great foundation for a strong meditation practice–an ancient technique syncing awareness with breath to reach a level of clarity, relaxation and stability. An awesome way to get started is through guided meditations. Try out one of our favorite apps, Headspace, and get breathing! We always have our breath with us, and it can serve as a powerful tool for both our physical health and our mental health. We hope you’re using this time at home to nourish yourself and make wellness your top priority.
Properly training for your first major run or walk event will ensure a memorable day— for all the right reasons. But don’t forget the many weeks and months of workouts are about more than adapting to physical exertion.
All that time and work gives ample time to experiment with hydration and nutrition. General guidelines exist, but what combination of food and drink works is something each of us must figure out for ourselves. Moreover, what works for us at shorter event distances may not be enough for what we need to participate in longer events.
The 2018 Austin Marathon taught me this lesson. I ran the first 22 miles more or less according to my plan and even ran some faster miles in the latter half of the race (what you’ll hear termed as a negative split). But the last three miles of the race, I was solidly up against that fabled “wall.” Finishing that final 10 percent of the race was a challenge I hadn’t expected, and that was primarily because I didn’t eat sufficient calories for the amount of miles I logged that day.
It was my first marathon, and I simply didn’t realize the energy demand. And I have no doubt that what I did eat failed to have the correct balance of carbohydrates, fats and proteins.
In short, we need all three food types when exerting ourselves over long miles, often for three hours or more. Generally, our body turns to carbohydrates first for energy, and is why you often hear about “carbo loading.” However, the exact mixture of carbs, fats and proteins is very individualized to each of us; so we must experiment with a balance of foods to find what best provides us sufficient energy. To be sure, along the way we also will learn what does or doesn’t upset our stomach or cause urgent visits to the latrine.
Finally, timing is key. When we eat has as much to do with success as what we eat.
My “go-to” for figuring this out is Runner’s World Complete Guide to Nutrition. This handy booklet published in 2016 is packed with great information, but especially helpful is the section titled Eat by the Clock:
“When you’re training, time is of the essence, says sports nutritionist Drew Price. “Nutrient timing is the secret weapon employed by professional athletes to fuel training, power race day, and support recovery. Carbs are obviously important for energy on your run and to recover afterward, but so is protein because it improves carb usage and supports muscle recovery. Fat and fiber should be limited as they slow the transition of food throughout the gut and can cause gastric distress.”
It goes on to explain that fueling up ideally begins as many as two hours before an event. This section of the booklet details what goes into your body should become increasingly simpler as the event time approaches. For example, you might begin by eating something like pasta two hours before your event, but 15 minutes before the start time you might eat an orange.
The key here is that you should be fueling up in stages and not in one large meal. Case in point — carbo loading does not mean eating a giant plate of spaghetti the night before an event. Loading up on carbs is best done over a period of days.
And, more critically, you should continue taking on calories during the event and after you are done. It’s OK if all this sounds a bit complicated. Your weeks of training is your time to sort all of this out. And our Austin Fit group is the perfect forum to share experiences and trade notes.
I wanted to give a shout out to all of my Bariatric buddies out there. I know some of you are in a really tough spot right now being that elective surgeries are once again being put on hold.
I’m sure you’re very frustrated, but be encouraged as your day will come! Also, I know that many of you are interested in participating with us on Saturdays but are concerned about COVID and being in a higher risk group. I want you to know that your health is priority #1, and that I completely understand your situation.
Until you can join us, I encourage you to get out there and do some walking. Set a realistic goal for yourself, even if it’s just to walk around the block. Create a schedule for yourself where you walk on specific days, four days each week. Consider following the same pattern we’re currently using at Austin Fit. We work out on Mondays, Tuesdays, Thursday and Saturdays. And set a goal to slowly increase your workout by adding 5-10 more minutes of walk time to your routine.
Bariatric Tip of the week So, you’ve tried multiple protein shakes and none of them excite you. Assuming you don’t have a peanut allergy, considering adding a couple of teaspoons of peanut butter when blending your shake. Trust me, a basic chocolate protein shake with a little bit of peanut butter makes for a nice Reese’s flavored, protein-filled surprise. Additionally, some of you may prefer to purchase premade shakes like Atkins, Premier, etc. I’ve learned to not refrigerate my shakes. Instead, pour them over a half cup of ice. Try it out for a great cool change!
Every step you take puts you closer to reaching your goals. Always feel free to reach out to me if you have any questions or comments.
In Austin we are blessed to live on the edge of the Texas Hill Country and its rolling hills. But when facing hills head on, don't expect that warm and fuzzy feeling that comes from a sunset over Lake Travis.
One of the many lovely hills of South Austin
More likely, at least initially, you'll have a sense of dread. Gazing upward as your leg muscles began to burn, it's only human to wonder what's this for and to want to stop the madness. But like any type of training - physical or mental, hill workouts teach us to embrace what makes us uncomfortable. We come to understand that what is difficult often makes us stronger.
AustinFit introduces uphill climbs early into our training season out of practicality and necessity. Firstly, timed events and races will at some point include a hill climb. You can't avoid them without severely limiting the number and location of events open to you. Secondly, hill intervals have many physical benefits for both runners and walkers.
Tackling hills improves length strength. In particular, it tones the quadriceps and buttocks, which need strengthening to balance the pounding load we place on the hamstring muscles when we walk or run. Overall stronger legs help improve and lengthen our stride. And, of course, hill training improves our cardiovascular fitness -- our heart rate and rate of breathing.
Detailed questions about level of exertion always should be discussed with your doctor, but AustinFit coaches can assist with using equipment to track heart rate and assess your level of effort. They also can help you attack hills with the right form so that you don't overstride or lean too far forward or backward. Proper technique while running hill intervals actually strengthens tendons and ligaments, helping prevent injury throughout the season.
Once confident with hills, more running events will be open to you. Some events, like San Antonio's Rock and Roll Marathon, can be more forgiving, but even the Dallas Marathon has a climb of 150 feet over the course of a mile. And our very own Austin Marathon, has a 125-foot climb over the first 3.5 miles. So much the better, after training with AustinFit. The challenge will be won.
Week 2 of Summer 2020 training was cancelled due to inclement weather. Heavy rain and lightning was overhead at the time training was due to begin from downtown Austin.
We don't run beneath stormy skies for good reason. The U.S. Centers for Disease Control and Prevention (CDC) reports that lightning strikes killed an average 30 people per year from 2006-2018, and all outdoor activities should be suspended for 30 minutes after the last clap of thunder is heard.
Days not suited for running can still be productive if you choose to crosstrain. Supplemental activities like weight training can help improve running form and increase leg strength. Other exercises suited for the indoors, like yoga, increase range of motion and combat tight muscles that often result from running.
Social Distancing Keeps Health and Safety in Focus This Summer
Linda Brown, AustinFit Coordinator, leads a pace group through post-run stretches
Training for and finishing a run or walk event always has been a rewarding physical and mental challenge. However, in 2020, finding an escape from daily stress and concern has never been more important.
That is why USAFit Austin coaches were happy to welcome back runners and walkers Saturday, June 13, to its 26-week marathon summer training. Coaches set runners and walkers into their appropriate pace groups while passing along social distancing practices to follow during runs and walks. Following state and city guidelines to combat the spread of the virus that can result in the COVID-19 illness is a paramount concern of the AustinFit team.
Those concerns are balanced against the very present physical and mental need to get outdoors and train under the big, blue morning sky ever-present during Texas summers.
This first weekend included introductory routes through downtown Austin that avoided highly traversed areas of the Butler Hike and Bike Trail along Lady Bird Lake. Unique training routes throughout the city will continue to be a featured part of USAFit Austin training. However, the first few weeks offer low-mileage distances so that those new to regular training can join the fun now in progress.
