66. Don’t go into debt for racing or training – Go back and read tips 3 and 13.Bonus. Learn to have Fun – Every moment, we can choose to live in Joy and misery. We all know life is not perfect, we have good days and bad days. If you get off track, get back on as soon as possible. Go back and look at your thankful list, tips 8. If you have kids, this is a good read… The Perfect Moment by Andy Andrews.If you are not happy with where you are, you have the power to change …
Archives for 2020
66 TIPS IN 40 DAYS: DAY 39
65. Get familiar with the race-course – I have found this to be very helpful, especially triathlon. By knowing the coarse I felt less stressed about missing a turn and could focus on the race. …
66 TIPS IN 40 DAYS: DAY 38
64. Make a Race Checklist – When signing up for a race, check the official race site for a packing list. Below is the list from USA Triathlon. …
66 TIPS IN 40 DAYS: DAY 37
63. Pack the night before the race – I know this seems like common sense but some don’t think it's necessary, I am here to tell you, do it. This helps lower your stress before a race and make the process more enjoyable. I remember one triathlon, where a guy was running around looking for an extra helmet because he forgot to pack it the night before, don’t be that guy. …
66 TIPS IN 40 DAYS: DAY 36
62. Don’t change anything before a race – If you go to the pre-race expo, sure it’s ok to buy stuff but don’t use anything new that you haven't tested in training, especially shoes. …
66 TIPS IN 40 DAYS: DAY 35
61. Practice in training –You can’t wait till race day to see how your nutrition, transitions, hydration, and equipment works, experiment on these areas during training. …
66 TIPS IN 40 DAYS: DAY 34
60. Open water swimming –Never swim alone, it’s best to always have someone with you. You can also purchase a swim safety buoy. …
66 TIPS IN 40 DAYS: DAY 33
58. 10% Rule – Add 10% to your total training volume each week. This allows your body to slowly adapt to the stress.59. Recovery week - Every three to four weeks reduce volume by 20%. This allows your body to adapt, repair, and rest. …
66 TIPS IN 40 DAYS: DAY 32
55. Running without shoes will help you identify your natural gate – Due to overbuilt shoes, many have lost their natural way of running resulting in heel striking. Heel striking puts undue stress on the hips, legs, and knees. PS, Do this on grass or turf, like a football practice or playing surface.56. Bobbing up and down when you run is slowing you down, learn to run smooth – This bobbing up and down is called vertical oscillation. The higher the number the more you bob, the lower the …
66 TIPS IN 40 DAYS: DAY 31
50. Warm-Up – This is critical to your success. Regardless of the activity, you need a warm-up routine. The routine should last anywhere from 10-15 minutes.51. Cool Down - Just as important as the warm-up, the cool-down should take 5-10 minutes.52. Stretching – Over the years the debate has been going back-in-forth about stretching, does it decrease injury? Should I or shouldn’t I Stretch? In my option, yes you should. However, don’t look at it as injury prevention but a range …
66 TIPS IN 40 DAYS: DAY 30
49. Don’t use earbuds when training – For one, if you riding a bike, it’s just not safe. You cannot hear what is going on around you. Second, this helps you learn to listen to your body so you know how your body reacts to the training. Last, we all need some time away from mental direction; this will allow you to clear your head. …
66 TIPS IN 40 DAYS: DAY 29
48. Starting together doesn’t mean you have to finish together – Many people prefer to train with others. It’s because people like to be a part of a community, it keeps them accountable and it’s more fun. However, if you are in a sport that requires specific heart rate training, then my suggestion is that you only start together. Meaning, do your warm-ups, and drill together but afterward do your training plan. When finished with your session, you can hang out again. …
66 TIPS IN 40 DAYS: DAY 28
46. Don’t train on a full stomach - After eating, a regular meal, wait two hours before starting an intense training session. The last thing you want is a belly full of undigested food. 47. Short workout only requires water – Don’t be fooled by marketing. Any endurance workout less than an hour only requires water. You can replenish your glycogen with real food and electrolytes with some salt. …
66 TIPS IN 40 DAYS: DAY 27
Only thirteen days left. I pray these tips have been a blessing. In this next section, my primary focus will be on training.43. Don’t start to fast - When beginning a new workout regiment everyone is so gung-ho and tends to do more than they should. Start slow and work up the volume and intensity. This will limit injuries and lower your rate of burnout.44. No Pain, No Gain is a joke – we live in a society that thinks that if you’re not dead at the end of a workout then it …
66 TIPS IN 40 DAYS: DAY 26
41. Don’t view working out as a cure-all for losing weight – depending on where you are currently, with your health, you may need to delay a work-out program. 42. HIIT (High-Intensity Interval Training) can cause sugar cravings – HIIT is all the craze now, what most people don’t understand is that HIIT can cause you to overeat after your work-out. How, due to glycogen depletion. HIIT, because of the nature of the workout, your body requires sugar to make energy. To …
66 TIPS IN 40 DAYS: DAY 25
39. When you slip up, with your weight management program, don’t beat yourself up - Start again on the very next meal. Remember it’s it not a death sentence.40. Struggling with your weight management program, in some ways, it’s not your fault – The food industry's goal is to convince you to buy their foods. Their deceptive marketing programs are presented in a way that fools you into believing their product is healthy. So be aware when you mess up and fix it quickly. The longer you wait …
66 TIPS IN 40 DAYS: DAY 24
38. Journal – At the beginning of your weight loss program, this short term process will have a long-term effect. It will help you identify patterns quickly, the good news is you don’t have to do this long term unless you want to. Points of focus: current weight, how you feel physically and emotionally, what you eat, what time you eat, issues that cause you to go off the rails (triggers tips 31 & 31), liquids consumed (water, coffee, soda, tea, anything you drink). It …
66 TIPS IN 40 DAYS: DAY 23
37. Cold turkey is not for everyone – When starting a weight loss program, there are several camps, one of which is the cold turkey method. Often the keto camp can go this way. However, because we are all different and have different levels of metabolic issues, the cold turkey method may not be the best approach. Consult with someone that can help identify your situation. …
66 TIPS IN 40 DAYS: DAY 22
33. Let your body use its own energy source – Your most robust source for energy is body FAT. One pound of FAT = 3500 calories, so the key is to use that FAT for energy. How?34. Start the day with foods that have limited carbohydrates – After sleeping your body is already in a FAT burning state. By limiting carbs, this will allow you to maximize that state.35. Avoid snacking – I know what you're saying now, “I will starve to death”, no you won’t. By limiting your carb intake, you will …
66 TIPS IN 40 DAYS: DAY 21
32. Be honest with yourself - You know there’s an issue when you can’t imagine your life without junk food. Junk food is no different than other addictive substances, they will all kill you. Go back to tip 18. …
66 TIPS IN 40 DAYS: DAY 20
We have reached the halfway point of 66 tips in 40 days, I pray you have learned something new or have been inspired to make some needed changes to your life. If you have any questions or need some help please send me an email. Just click below.30. Identify your triggers – Triggers can be classified as anything that causes you to crave unhealthy food. Triggers can range from something as big as an unhealthy relationship, work environment, the places you stop after work or …
66 TIPS IN 40 DAYS: DAY 19
29. Limit negative environments that are not helping you reach your weight loss goals – Read Tip 16 and Tip 28. These two tips are keys to helping you move forward. Day 20 we will discuss triggers. …
66 TIPS IN 40 DAYS: DAY 18
28. Emotional eating - If this is a problem, find a way to cope with the negative emotions that are driving these eating habits. Tip 16, find a support system that you can trust for emotional help. You can also, spend some time in prayer until the urge subsides, you can go for a walk, run, or workout. Dopamine (the feel-good hormone), is released when you eat. What happened is, instead of dealing with the issue at hand, people eat and get the dopamine hit thus …
66 TIPS IN 40 DAYS: DAY 17
Bad Fats 26. Oils to avoid – In addition to knowing the different names for sugar it’s also vitally important to know what oils are damaging to your health. Like I mentioned, in Fighting the Covid “19” Part 2, these toxic oils have no good reason to be consumed. Image from Fatburn Fix, Dr. Cate Shanahan, M.D. Good Fats 27. Good Oils – On the other hand, you also need to know the oils that will allow your body to function at it's very best. Image from Fatburn Fix, Dr. …
66 TIPS IN 40 DAYS: DAY 16
25. Avoid artificial sweeteners - These are several reasons to avoid the pink, yellow, and blue package. For one, they have been linked to cancer and neurological issues. Also, they don’t help reduce your sugar cravings, they still initiate an insulin response, and they harm your gut microbiome. The bottom line, they do not help you at all to have a healthier metabolic system. There are two options to help you transition away from both Sugar and Artificial sweeteners, Monk Fruit and Stevia. …
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