Oh Mother Where Art Thou?

 -      

Once a month we females all know whats coming...Mother Nature seems to throw a little curve ball our way at her own time and convenience...yes, you guessed it- our period. The menstrual cycle is vital not only for reproduction but also for proper hormonal balance and bone health. But sometimes being an athlete, we lose our cycles. This is a topic that I have been asked to address several times so here it goes....

According to research done by Mount Sinai School of Medicine, loss of cycle is the body's way of telling an individual that the body's intake of  nutrition is inadequate. The term is also known as,

Amenorrhea, which is defined as an energy imbalance when caloric expenditure of activity exceeds how much an athlete is consuming.

People need to understand that usually, this energy imbalance is unintentional and not always a case of a disorder. Sometimes, individuals get so caught up in trying to balance all that they have to do in life like: train, work, school, family, etc. and just use more energy than they put in their bodies. Or, it is especially common when an athlete increases the intensity of her training and is not educated or does not know that she needs to consume more calories to meet her new training demands.

It may feel like you are eating enough or that your weight is fine but if you are missing your cycles for more than 3 consecutive months or if your cycles are sporatic, this is your body telling you that somewhere in your diet there is an imbalance and there needs to be a correction. It is simple to change and only you can determine what you can do to help yourself. No one has to tell you that you are underweight or that you are not consuming enough- your body is its best doctor and it knows when to alert you when something is TRULY off.

Many girls are forewarned about the "health consequences" of missing their periods but rarely are these warnings explained, and as a result, a girl focuses on the present (which is running) and is not motivated to change. Well, let me quickly show you some present and future health consequences:

1. Your estrogen levels decrease which means that your bone density will decrease which increases your chances for stress fractures/reactions and premature osteoporosis. (This is because bone resorption exceeds bone production)
2.  Hormones in your body become disrupted- one in particular is cortisol, This is a  stress hormone which rises when you are malnourished- you do not want this because it takes protein away from the muscles for energy which can cause higher blood pressure and weaken the immune system.
3.  You increase your profile for maternal risk. If you plan to be a mother in the future, it is CRUCIAL that you strike a nutritional balance that maintains normal cycles and body weight. Women who have an caloric imbalance, have trouble with cycles, and who are underweight are at risk for delivering a low birth weight baby. This is because her own body is in competition with the fetus for available nutrients in the body and both will suffer. Or worse, women may become infertile because there were not enough calories (especially fat calories) to support the reproductive system.

Some girls are on birth control and thus their bodies are forced to have periods- This is where it gets confusing because the body's alarm system of ceasing the cycle is silenced. So, girls might think that they are fine because they are getting their periods. However, if you are on birth control, know what is a HEALTHY weight for you and if you significantly drop below that, than again, your body is trying to tell you something.

This is something that is so important- do not ignore what your body is trying to tell you. I understand that if you are running well and not getting your period that it is hard to make yourself believe that you need to change what you are doing- however, if you make slight adjustments to your diet whether that be adding more healthy fats, consuming more snacks, etc than I think you will be really surprised at how it will IMPROVE your running even more.
 
Please read this article for further information- its good: http://www.canyons.edu/offices/health/nutritioncoach/concerns/reseat.asp

Since this is a hard topic and can be talked about forever, contact me if you have any further questions or if you need help.

alexadanielle7@gmail.com

Also refer to the GIRL TALK link on the right for more information!

Tri to a Bi

Today I found out that I will have to change my aspirations...Even though being a triathlete was something I really wanted to accomplish I have to step down from that goal for right now. Swimming- as much as I have grown to love it, has caused me some lower back problems... sometimes the pain is so great that I can barely sit without experiencing a headache.

I spoke with a doctor and he said that this can happen- swimming pulling on the back to cause a bulging disc which causes nerve problems. This was kind of dis-heartening because I am so tired of getting injured but I realized that at a high level of training injuries/pain is inevitable. The best thing to do is take active measures to prevent them as much as possible and or take extremely good care of myself to heal to get back out there. And yes that means either taking time off or stopping the activity all together. I have learned to choose health over exercise.

Sometimes it is hard to take a break from things that you love- its easy to be prideful or ignorant and continue to push through the pain just because we don't want to stop doing what we love but if we do this, the pain can become unbearable... sometimes to the point where you cannot do the activity that you love anymore because you pushed it to the extreme. 

I had a plan and it was to train for a March Triathlon- For those of you who know me, you know that I am a strict planner and always have every step mapped out. However, I have realized in the real world that plans CONSTANTLY change. Daily, I get derailed from my plan for the day. My back pain has derailed me from accomplishing this plan. It sucks because I have put a lot of effort into this plan but at least I can still do other things- I am blessed to still be able to run and bike. So... Tentative Plan B? I will become a duelathlete.But this time I will not be so planned- I will have a "map" drawn in pencil and I will carry an eraser for this map because many things can and will change.

Warriors are always prepared to handle derailments- they have the ability to bounce back even when it hurts to change the course of action. Weak people wallow in self pity and refuse to take the new course set before them. They never accomplish anything great because they are holding onto a plan that no longer is in action.

So what are you today? A warrior? Or a weak individual? Take your pick and run with it.

MISTAKES

Yup...This poster was made for Alexa Rogers! I literally screw up every single day. It can be something silly like tripping over nothing, running into a twirling door with a cute guy when I was supposed to wait my turn, farting in public, hugging the wrong person, etc. The list can and will go on forever. I am cursed.

Today at my job I made a pretty bad mistake- one of my bosses asked me to coordinate a meeting for her and one of the big Vice Presidents of our company. For some reason, I thought she meant that she wanted me to meet with him...Ya I know, i'm an idiot. So I set this meeting up with him- just him and I. Then, she found out about it and was like, "Why would you do that? Are you a recruiter?" I replied "No" she replied "And what exactly would you have talked to him about in that meeting?" My face turned red and I shook my head- not knowing what to say. She replied, "Ya, let's save each other from looking stupid." Gosh! I almost died! I made a bone head move- she did save me though because seriously I don't even know the guy and would have walked into his office and been like, "so what's going on here?"  Anyway- I learned to ask for verification when I don't understand.

Then, if things couldn't get any worse- I was in a conference call with some of my other team members in another state and we were waiting for a person named Jeri to attend our team meeting. And I, on the other end of the line, asked, so what does Jeri do? does she work in hr? Then a man's voice on the other end said, "Ya this is Jeri, I'm a guy and I don't work HR but I work for the union!"

Ha- its funny though. I have actually come to enjoy making little blurps because sometimes they provide for a good story and because I learn something from them. Some bigger mistakes I have made are not so funny- they are things that hurt me and hurt others in the past but I am still glad that I made them because I learned from them and am a better person today and hope that others can learn from me and avoid the mistakes that I have made. One thing that I have learned is to make a change after your mistake- bounce back and show the world that you will get back up. AND forgive yourself- you can't be perfect, can't win them all, can't exceed every test, workout, race, or job duty but you can always overcome.

Run Washed

BRAIN WASH DEFINED: A form of indoctrination that forces people to abandon their beliefs in favor of another set of beliefs by conditioning through various forms of pressure or torture

Synonyms for Brainwash: Mind control,coercive persuasion, mind abuse, thought control

We have all heard of this term before- we all know the implications that being brainwashed has. If you notice the key words "torture" "pressure" "abandon beliefs" and "abuse" you can see how harmful being brainwashed can be on an individual.

The sad thing is- is that most people brainwash themselves. It does not necessarily come from others, rather it comes from within. Many athletes, especially female athletes, experience what I can Run Wash. This term basically has the same meaning as brain wash but it applies to how a female can create a place of torture in her own mind because of her desire to be the best in her sport.

There are times when we "abandon" or own standards and values as a person to become something we want or desire. For example, we may think that in order to be the best that we have to change our diet- While it is true that an athlete must strike a healthier diet than regular people, sometimes female athletes take it to the extreme and totally imprison themselves. They "Run Wash" themselves to the point where they may feel guilty for eating a cookie or guilty for eating more than their friends at dinner.

It does not just pertain to food- sometimes females run wash themselves into thinking that they HAVE to train for hours- and if they miss a workout or don't squeeze in a double- all of a sudden their whole day is ruined. Or one may feel guilty if they don't get exactly eight hours of sleep in or if they go out with their friends.

We have all been through this at one point- where we let something we love become an idol and something that we live for. You see, when we run wash ourselves, we end up spending so much guilty or corrosive time in our heads that we miss what is going on outside of ourselves. Run Washing is selfish and harmful to the self. Shoot for the stars, dream big, and work hard but make sure that you do not live for running or that it becomes an idol in which you chase and revolve your every activity around.

Run because it is a part of your life- not because it is your life.

Pumping Iron

Iron... I think as female athletes most of us know what this is because a lot of us have, or have had in the past, been diagnosed with low iron. Before we get into all of that, let's determine the importance of this little trace mineral. Iron is an essential component in blood hemoglobin- its main role is to transport oxygen throughout the body. The result of low iron is reduced bodily endurance and decreased energy efficiency- this causes muscle fatigue. Insufficient iron means less red blood cells in the body. This is why female athletes feel, "tired" or "sluggish" or "not themselves in a race."

According to Runners World (2010) about 10-20% of female athletes are iron deficient. Researchers from Cornell University found that female athletes are more prone to low iron at the beginning of the season due to a heavy pre-season training. In addition, most females are unaware that they have low iron at the beginning of the season and or do not take the necessary steps to increase iron levels and have a poor season as a result. Women are more prone to iron deficiency because we lose quite a bit through our menstrual cycles and on top of that lose an additional amount through sweat, urine, and pounding from running.

One of the most potent discoveries from scientists is that they are discovering that women are particularly susceptible to iron deficiency because women are more concerned with their diet and may not be consuming enough iron rich foods or may be consuming foods that inhibit iron absorption (Runner's World, 2010). So, what can we do to avoid this mess upfront before the season starts?

Balance your diet. If you are a heavy consumer of coffee, tea, and fiber than you need to figure out a system in which you increase more iron rich substances and decrease inhibitors. You do not have to eliminate a good cup of coffee or those delicious salads, veggies, and fruits but you do need to concentrate on adding a couple of snacks or meals in your day where you concentrate more on iron rich foods. Iron rich foods include: lean red meat (bison meat, sirloin steak, roast beef) oysters, clams, spinach, egg yolks, Total cereal, prunes, apricots, beans, nuts, lentils, bread, chicken, turkey, and raisins. Pair these sources with foods high in vitamin C and it will increase the rate of absorption. Foods high in Vitamin C are:bell peppers, kiwis, strawberries, oranges, broccoli, cauliflower, and kale.

Make sure that you understand that the body more readily absorbs iron from MEAT sources- in fact, the body absorbs iron from meat sources 5x faster than from plant based sources. So, be sure to have lean read meat at least 2-3 times a week, have some meat based source every day in addition to fruits and veggies. Also, you may have to get a supplement- get tested by your athletic trainer or doctor and figure out your iron levels ASAP. If is too low, they may prescribe liquid iron or an iron pill- if you are a coffee drinker, consume this iron at night before bed with a large glass of orange juice. Do this EVERY DAY- if you get lazy than your season will suffer. This is serious girls, let's prevent a frustrating season by taking care of the little things now.

Here are some examples of how to incorporate iron if you can't live without the iron inhibitors: try to cut back on coffee and tea intake- if you have 2-3 cups a day, go for 1. If you have to drink more- try to do it earlier rather than later in the day- in the latter part of the day focus more on iron.

AM- coffee/tea and whatever breakfast you eat
AM Snack- 1 Cup Dried Total Cereal with raisins and almonds
Lunch- Lean red meat or another protein source with your choice carbs and healthy fat
PM Snack- High Vitamin C fruit with Peanut butter
Dinner-Meat iron source paired with veggies (lentils, bell peppers, spinach, and beans), and a carb
IF NEEDED: IRON SUPPLEMENT WITH 100% ORANGE JUICE OR STRAWBERRY JUICE (strawberries are actually higher in Vitamin C than oranges)

The Essense of Time

 As we all know, life is busy- period.  I just got a job at a wonderful company- however, the building is located downtown Denver and I either have to commute for about an hour and half each way or drive for 40 minutes, pay for parking, and walk 5 blocks each way and then work for 8 hours. I'm sure most of you are in the same boat or have school that takes up just as much time. On top of this- we are all juggling time for practicing our sports, appointments, and other commitments. We also have to be prepared for the random car break downs or alarms not going off. 

Sometimes it can be a lot and we get into this routine of just getting through our day- This routine is good for efficiency but it kills goals and relationships. For example, today I looked around and found reminders of good intentions for my life but I never followed through to reach that goal. On my way to work I saw my bike that I wanted to learn how to well before the winter season- I saw a Spanish book on my nightstand...unread. More importantly, as I scrolled through my phone to check my email I rolled past contacts in my phone- important people who are waiting for a phone call. 

To tap into potential whether it be through your goals in sport, academics, work, or relationships takes intentional, concentrated effort. It just DOES NOT HAPPEN.  We are given each day as a gift- 86,400 seconds, 1,4440 minutes, and 24 hours. It is up to us how we choose to spend it- either way it will be spent but we have the power to spend it well and not be consumed by "busy" or "I don't have time." We are all competitive people- that's what a sport does to you. 

So get competitive with yourself and accept the challenge of juggling all that you have to do PLUS achieving your goals. When you have to do something like an appointment, ride the lightrail for an hour to work, or have 20 minutes to spare before practice MAKE IT COUNT! Make it an adventure to take time to listen or learn.

Recovery- Post Training

Today I did a 5 mile mountain bike ride- let me tell you, I failed miserably! It is so hard. I have come to admire bikers! They are especially amazing athletes. The strength that they have to have to go up hills amazes me. Once again, I was humbled during this bike ride- I think I would much rather do 10 hill repeats than ride a bike up a hill. To me, riding up hills is much harder than running up them. Once I was finished with this workout I realized how fatigued and stressed my muscles were. It is then that I drug my butt to my fridge and grabbed a most appetizing low fat chocolate milk.

Post Recovery....This point of your overall training program is the most crucial time for you to consume nutrients. It does not matter which sport you do, after a hard workout or a long endurance effort, it is crucial to replenish your muscles. As athletes, we have a 30 minute window immediately following hard workouts to consume a recovery meal in order to reap physical benefits. After this 30 minute window, your opportunity for optimal recovery decreases with every minute. Which, also, pulls you farther from achieving your athletic goals.
 Recovery Meals aid the body in several ways:

• eliminates metabolic wastes
• replenishes glycogen stores
• reduces muscle damage
• enhances the immune system- the immune system is particularly sensitive after a workout
• allows for muscle growth and recovery

If you want to set the stage for a healthy and strong season- it is important to determine a recovery meal that best suits your needs. Some guidelines of a recovery meal include:

• 10-15 g of protein
• 40-50 g of high glycemic carbohydrates (Any fruit that can supply sucrose sugar for you: pineapple, strawberries, banana or starchy foods like corn tortillas or white potatoes or white bread) (you don't want complex carbohydrates because they absorb too slowly)
• Some Vitamin C to enhance immune system support

Here are some great examples of Post-Recovery Meals that follow these guidelines: If you have a new, more creative, or more delicious idea let us know!

•  Low Fat chocolate milk
• Turkey sandwich 
• Shake: 1/4 cup real maple syrup, 1 banana, 1/2 cup blueberries, 1 tablespoon peanut butter
• String cheese and a fruit bar
• Greek Yogurt with a banana 
• 1/2 Peanut butter sandwich on white bread
• Orange juice and a bar high in protein
• Corn tortillas with peanut butter or eggs!

The Power of Collaboration

Team....This was the best part of my college career and forever will be. The people that I met on the team completely changed my life for the better- every single person that I interacted with on the team played a role in helping me navigate to where I am today.

The picture above displays the most important people to me in the world. We all came onto the team in 2008 and on day one became inseperable- we sat together every dinner and laughed for hours, we dried each other's tears, we broke each other of bad habits, helped each other through personal firsts, lessons learned, personal breakthroughs, and pushed each other toward greater heights. Leaving them and the rest of my team behind is the hardest thing I have ever done in my life. Once I left, I felt like a piece of me had been broken off and it was a piece that I knew I couldn't replace. If you have not graduated yet- please listen to me now...ENJOY your teammates. The feeling of disconnection with teammates is a weird and unsettling feeling. I know that sometimes it can be difficult but you will see that once you get into the real world that these teammates are probably the best friends you will ever have.

There is no way that you can get through life by yourself- as much as your pride might try and convince you, you never did anything by yourself. Support, encouragement, inspiration, and motivation from people around you are what project you forward in life. We need to change the way we think about life's big projects. Instead of focusing on our individual limitations we need to step back and ask, "Who can be motivated to tackle this with me?" A lot of your teammates probably have the same questions, goals, dreams, and problems that you do and you can use each other to discover solutions to all of these things.

Nightmares will happen- it is inevitable with a group of people that spend 24/7 together but it is important to perservere through these times- by sticking together you get stronger and will accomplish great things.

For those of you who have graduated- you already understand the greatness that can come from collaboration... now you just have to find it in this phase of your life. True, it may never compare to the team you had at college but it will be perfect for you at this point in your life. Every phase and every person happens for a reason- these phases are waiting for you to run through them...but you cannot do it alone. Disconnect yourself from your personal limitations- step back- and find yourself a team and go get things done.

SHOUT OUT TO MY TEAMMATES! I miss you guys...know the impact you have had on my life and continue to make that impact on each others'

Less is More...

Simplicity: the condition in which something is easy to understand and to do

" Most of us tend to be overly concerned about how many miles we are getting in, watches, heart rate monitors, etc. and lose touch with the essence of simply running. We shouldn't let the planning and analyzing interfere with doing and enjoying."
- Joe Henderson


It is great to be dedicated to your sport, to your job, to your school work, to your friends....however, there comes a point where you have to just take a moment and simplify these things. When you care deeply about something it is hard not to get caught up in doing everything perfectly...when we aim to do this, we can become obsessed over numbers: miles, hours spent on studying, minutes spent on training, and time spent on planning out meals and schedules.This is when running or working becomes "hard" or "impossible" or something that you dread doing because it is taking so much energy.

I am not saying being planned, working hard, or being prepared is a bad thing. What I am saying is that these little things are just "little" things- if you obsess over them they take your mind away from what really matters- which is simply the act of running or working. When we act simply we can hear the natural messages of our body saying, "I need more time off" or "I can go further" or "This is the best I can do today" The little things like being focused too much on mileage will sometimes force your body to do things it naturally does not want to do. And trust me, you will pay for it in the end if you let obsession be your ears rather than what your body is actually telling you. Just because your neighbor works 60 hours a week does not necessarily mean that you have to either- if working 40 hours a week is what you can do and you get quality work in, than there is no need to do more. The same thing goes for mileage in running- high mileage is not for everyone so if you know it is not for you or it is not working for you (even though you might try and convince yourself) do not force yourself or fret over doing more.

Extraordinary performances usually derive from pure acts of simplicity- this is in part due to less complexity, anxiety, and pressure. So instead of worrying so much about doing more- do less but make it quality and be at peace.

Simplicity is key.

If you were my boyfriend...

"If you haven't found Prince Charming...Don't worry, he is on his way- he is a man what do you expect? He is probably lost and not asking for directions...Unless of course he is Tim Tebow ;)"


Recently, I discovered that a boy that I liked did not like me in the same way- I mean he said he was attracted to me and liked me but his actions never showed it. He never invited me to hang out with him and his friends and rarely made effort to contact me. I am not a clingy girl- I understand that guys need their guy time and that sometimes you just do not feel like talking on the phone but there is a line where if you like someone you need to make SOME effort.

So, here I am again- square one. No boys- no stories. At one point in time it would have bothered me but a sixteen year old at my church gave me some great insight- a girl wise beyond her years. This is what she said, "Don't worry about finding a guy or not having a guy. Everyone's timing is different. Right now, you need to focus on becoming the best girlfriend/wife/mother profile that you can be. Once you focus on changing yourself and stop looking for others to do it for you- then things start coming together. But there is no set time- so get over it, stop feeling sorry for yourself and focus on the now and becoming the best that you can be for your future family!"

It was great advice and made me feel a little selfish. Here I was not focusing on making the environment a better place- instead I was focusing on what I THOUGHT I needed at this point in time. Obviously, I have some things that I need to work out within myself, explore the world, and provide love for everyone around me. I will not lose hope in finding love- because love is its own law and LOVE always lays it down when its time. I'm not worried.

Don't get bawled up in searching for Mr. Right- Don't stay in a relationship just because you feel like you need one or that you might be lonely- Let time and let him come to you. I know that it is not easy but life is never on our terms and the more we try to force it to, the less it conforms to our will... so let it ride and wait for the idiot to finally stop and ask for directions!

Calcium- Importance and How to Get It

Calcium is the main building block of our bones in our bodies and it also regulates and activates various muscle and cell functions. Obviously, it is crucial to get calcium in- this post is dedicated to inform you of three things: First, to educate you about what calcium does, second, to disclose which foods inhibit bodily absorption of calcium, and three, reveal which foods are the best sources of this important mineral.

 What does calcium do for athletes?

1. Composes bone and teeth
2. Regulates muscle contraction and relaxation (including your heart!)
3. Activates enzymes for metabolic processes
4. Helps with blood clotting
5. Aids in cell adhesion

(Herbert, V. (2012). Total Nutrition: The only guide you will ever need.)

If the body does not get enough calcium then it increases bone loss and it lowers its ability for muscle contraction- as a result, this will lead to fractures, or muscle injuries.


Foods that inhibit calcium absorption: Basically Foods that have large amounts of fiber

1. Sweet Potatoes
2. Spinach
3. Oatmeal
4. Corn
5. Carrots

 Once again- it is important to note that just because these foods inhibit calcium absorption does not mean that you should avoid them altogether. It simply means that if your diet is high in fiber and the above foods- you need to increase or add the foods that provide calcium so as to ensure that your body can absorb proper amounts of calcium. It takes about an hour for your body to be ready to absorb something else so at your next meal make sure you incorporate so calcium rich foods. Everything in balance/moderation- KEY TO DIET, TRAINING, AND LIFE

 Food sources rich in calcium:

1. Broccoli
2. Low fat milk
3. Low fat yogurt
4. Cottage Cheese
5. Salmon
6. Shrimp
7. Crab
8. Oysters
9. Oranges
10. Figs
11. Almonds
12. Garbanzo beans
13. Kale
14. Mustard Greens
15. Acorn Squash 

I HATE BIKING...

Today my dad took me on a bike ride- to help me practice cadence and get stronger for the biking portion of the triathlon. Well, lets just say that since I was about 5, I have despised biking. I always somehow fall or get launched off. Story of my childhood- and the story continues.

We began on a dirt trail that warned, "Be aware of rattlesnakes" which freaked me out and made me concentrate on the sides of the trail rather than what was in front of me. If you have never been mountain biking before, there are usually a ton of rocks up the trail, as you can imagine, me looking around for snakes and not paying attention to the rocks in front of me posed a serious problem. I racked myself several times and fell off into the prickly grass- my dad tried so hard not to laugh and to keep encouraging me but I kept getting more and more frustrated which made me more and more unstable on the bike.

The thing that sent me over the edge was the last hill of the trail- which I was not aware of. I was coming down the hill and shifted my gears to a higher gear thinking there was more downhill- stupid move because you need lower gears to get up hills. So I hit the hill in high gear and literally stood on end of my back tire and then plopped smack down on my back- and yes, the bike followed suit and smashed down into my ribs. I was so upset that I cried- Its not that it hurt as much as I was frustrated because this was so hard for me.

My dad pulled me back up and said, "Sometimes you gotta just get some speed and keep pedaling- no matter what is in front of you." This hit me in a special way because it applies to everything. True, I am not the best at biking but if I would have focused more on just pedaling and gaining momentum rather than being bad or weak, than I probably would not have fallen as much. In sum, athletes must understand that a deliberate and slow cultivation is the only way to success. Every day you just need to keep at it- this mind set will not change the difficulty of your situation but it will make it a heck of a lot easier to get through it.

Bitches and Sophisticated Bitches

Okay, I am not one to start a fight but I can finish them. To set the stage for this little story let me first tell you what my grandma said to me, "Alexa, all girls are bitches but there are sophisticated bitches and regular bitches. The regular bitches are just out to hurt people- the sophisticated bitches stand up for what is right and do not take crap from anybody."

I always liked that saying and was able to apply it today. I was at the rec talking to one of the female triathletes and just asking advice. Soon another girl on the team joined our conversation...uninvited I might add. The uninvited one looked at me and said, "Do you work?" and I replied, "Yes, I start on Monday." She retorted, "What are your hours?" I replied, "8-5...why?" she proceeded with this answer, "Oh, you're done then- you will not be able to get in the training that you need to. You might get enough in to just do it for fun but you will be too tired to train and most facilities will be closed to the public when you actually get off due to high school swim practice."

Okay, maybe it doesn't sound that bad to you but to me, this was like a slap in the face. How does she know that I still can't get in the training? And also, maybe I will not have the time to do what she does but I know that I will do what I need to do to put in quality work and have the competitive drive to COMPETE and not just do it for kicks like she thinks.

Do you have people that doubt you? Do you doubt yourself? Get rid of any doubt in your life now because those are roadblocks and will keep you in your comfort zone. It is hard to see past doubt but when doubt arises you have to be a sophisticated bitch and stand for what is right... The right thing is to know that you are capable. Sometimes you are capable of achieving things in a different way than others and at different paces but that is not to say that it won't and can't be done.

Let's get out there and show them that it can be done....I hope that girl is in my first race...

This is a wrap for this week- tune in next week for more information regarding nutrition and more updates!!!

Love,

Alexa

Discipline is the thing!

DAY 1 Poolwork for Alexa's Triathlon Training: This is probably a sight that you all would have liked to seen- I am NOT a swimmer. I went to go to watch some triathletes at my local pool and they were making it look so easy. So I, like an idiot, asked if I could join in one of their lanes and complete the last set with them to get experience...Let's just say that they blew past me about three times and the waves that they created from their power and speed almost drowned me because it got in my mouth when I came up for air.


Afterwards, one of the girls was nice enough to tell me what I was doing wrong. She said that I really need to work on technique and form- two things that are so simple but crucial to executing the actual swim. Form for swimming is so precise- every finger, arm, and leg movement must be concise, strong, and straight. It is a lot harder than it looks to maintain good form and technique for an extended period of time. If I want to get good at swimming, I have to master these small things first.

 Mr. Miagi from Karate kid states that "Discipline is the thing"  We all hear about discipline but do we really understand what it means or the power that it has?

Steve Pavilina compares self discipline to a muscle, “The more you train it, the stronger you become. The less you train it, the weaker you become. Just as everyone has different muscular strength, we all possess different levels of self-discipline. Everyone has some... but not everyone has developed their discipline to the same degree.”






I obviously do not have the same amount of discipline as the triathletes I went to watch but I will get there someday. One day I will not even have to think about my strokes but right now I do and I have to know that being a novice is my state of being right now. This is something that I have to be okay with and make sure not compare myself to the experts...yet. Regardless of my emotional state whether it be wanting more or frustration because I am not where I want to be- self discipline is what will keep my emotions out of what I have to do and focus.

Picture yourself saying to your body, “Run up this 800 m hill eight times as hard as you can,” or "Complete this project by next week" Without self-discipline that intention will not manifest. But with sufficient self-discipline, it’s a done deal. The pinnacle of self-discipline is when you reach the point of making a conscious decision of doing something- once this decision is made it is guaranteed you’ll follow through on it...not allowing ANYTHING to stop you.

Self-discipline is and will be your key weapon to accomplishing anything you want in life; if you learn how to leverage it to your advantage. Self discipline can help you accomplish several things like getting a PR, completing a hard workout, improving technique, getting a job, starting a company- or it can wipe out internal problems that no one else but you can fix like: procrastination, disorders, and ignorance. 


So let's get out there and apply self-discipline to shift our present state of being to something even greater.

 

L.O.V.E

"Love speaks out for justice and protests when harm is being done. Love points out the consequences of hurting oneself or others.

Love allows room for anger, grief, or pain to be expressed and released. But love does not threaten to withhold itself if it doesn't get what it wants.

Love does not talk directly or indirectly-it is open and simple.

Love does not say, "If you want to be loved you must be nice, or do what I want, or never love anyone else, or promise you'll never leave me."

Love cares what becomes of you because love knows that we are all interconnected. Love is inherently compassionate and empathic.

Love knows that the "other" is also oneself. This is the true nature of love and love itself can not be manipulated or restrained.

Love honors the sovereignty of each soul.

Love is its own law."

Today is my grandparent's 53rd anniversary- looking at them makes me truly believe in love because it has lasted for more than half a century. Through good times and bad- through mistakes and lessons learned, love sustained itself because they had no choice. Love had set its claws in them and as the saying says above, it is its own law, nothing can stop it or control it.

In the same way that my grandparents' love for each other sustained, I think that love for our sport, dreams, jobs, and our own individual purposes can be sustained as well.  However, love is not easy- it has its ups and downs but it always provides satisfaction and happiness in the end. This is why it is important to realize WHY and if YOU REALLY love what you do because if you truly love it you can get through the highs and the lows of the present and past and pursue a bright future.

It seems as though you might not love running anymore if you get injured- it might feel like you don't love your job because you are new and you don't know how to do everything anymore or it even might feel like you don't love the people around you because they are making bad choices or are acting unjust. But deep down you know how much you love your sport, how much you love to apply yourself, and how much you love being interconnected with those around you- Once you are in love you have no choice but to fight through the challenges that the external environment might present.

LOVE what you do- if you don't its not worth it. Find something that you truly love and never stop- Press forward like Cupid on Fire and you will always find grace, happiness, peace, and companionship in the end.