Archive for Detox

Are You Addicted To Sugar?

 

Americans on average consume an incredible amount of sugar.  Studies suggest that the average person consumes over 130 pounds of added sugar (much of it hidden) annually!  Believe it or not, the average endurance athlete isn’t any different when it comes to eating (and relying upon) too much sugar. Yes, it is true that sugar stored as glycogen in your muscles is your body’s preferred first source of fuel for training and racing. And yes, that stored glycogen also DOES fuel higher intensity efforts comparatively speaking.  However, if you want to go FASTER over LONGER distances, while being LEANER and HEALTHIER, your ultimate preferred fuel should be STORED BODY FAT, not sugar.

Before you can become that lean and mean, superb fat burning machine you want to be, you need to first reduce how much sugar you're eating on a daily basis. It really is that simple. The million dollar question becomes, how do you GET OFF the sugar drip, and TURN ON fat burning? Let's start with some questions first. Do any of these sound familiar?

  • Are you “hungry” first thing in the morning when you wake? (You shouldn’t necessarily be hungry upon wakening, but if you ate late or eat too much sugar, you are sure to wake feeling hungry!)
  • Do you experience cravings throughout the day for sugary foods (or mood swings)?  (A craving isn’t true hunger!)
  • Do you have a hard time stopping once you start eating sweets?
  • Do you find yourself needing something sweet as a “pick me up” during the day? (Blood sugar fluctuations mean your energy ebbs and flows, up and down. The need for a “pick me up” is common as a result).
  • Do you find you need some “calories” during training if you’ve been out for an hour or more? (True endurance is defined as your body’s ability to burn fat as a fuel. You ought to be able to exercise at a moderate intensity for many hours before “needing” additional calories!)

If you answered yes to any of these, you are NOT alone. If you want to get LEANER and stay HEALTHIER (and who doesn’t?), and become a BETTER fat burner, there are two things you MUST do:

1. Get off the sugar drip now: Your health AND your performance would greatly benefit from a firm commitment to completely QUIT sugar for at least two weeks (if not more).  It isn’t just the processed foods containing sugar (soda for example), it is also those natural forms of sugar (honey and maple syrup as an example), as well as all starches which are easily and rapidly converted into sugar.

2. Train to burn fat, not sugar: master your endurance nutrition: Learning how to become a better FAT burner isn't JUST about reducing your intake of sugar. How you approach your training nutrition and training also plays a role.

To learn what steps you need to take, watch our very popular Spreecast (webinar) called Master Your Endurance Nutrition, where we teach you step by step, everything you need to train better, blast bodyfat and improve your true endurance.

Also, consider our 14-day detox program: The easiest path to getting OFF the sugar drip is to have the nutritional and motivational support we provide with our own 14-day Detox program! Back by popular demand, this unique program from Designs for Health, has been hugely successful for hundreds of athletes just like you! We’re launching it on the 29th.

NOW IS THE TIME to make the changes you need, to be better than ever.

Listen, we all have a love/hate relationship with sugar.  What most people don’t know is that human beings are hard wired (evolution) to eat it.  After all, while sugary foods were in short supply and hard to come by at one time (picture yourself foraging through impossibly thick brush to get some berries or climbing a tree to get to a bee’s nest), sugar is now obviously easily accessible and ubiquitous. Detoxing from sugar and adopting a long-term, low-sugar lifestyle isn’t just important to get leaner and go further and faster, it’s absolutely essential to prevent chronic disease and stay healthy. A high sugar diet…

  • Makes you fat.
  • Promotes inflammation throughout the body.
  • Is closely correlated with every single chronic disease.
  • Speeds up the aging process.
  • Increases your risk of cancer and heart disease.
  • Limits your true endurance and speed.

If you want to be faster, stronger, leaner and feel younger, you need to get OFF the sugar drip right now.   Get in touch if we can help in any way. And don’t forget our detox program, which could be just the thing you need to break old bad habits and make the permanent changes that will set you on the path that will make 2015 and beyond, the best years of your life!

~Coach Al 

Ps:

How about a DETOX BONUS!? **The first 10 people who read this and sign up for our detox  will get a FREE 20 minute consultation with me, Coach Al, to discuss any training or nutrition related topic they would like! SIGN UP NOW, and get YOUR FREE consult!  Let's talk training and nutrition!

How to get this special bonus? Easy! 1. Sign up for the detox! 2. Send me an email at info@pursuitathleticperformance.com.  If you're among the first 10, we'll schedule our appointment!

DETOX DOUBLE BONUS: **Any one who reads this and sends me an email, we will send you a LINK to our special spreecast entitled LOW CARB, HIGH FAT FUELING: A Better Way?  We did this webinar for our team - it can be yours to view NOW.  Just email!

033: Food: Facts and Falacies [Podcast]

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Pollen quoteWith every passing day, it seems there is a new research study, article from an "expert," or training partner, telling us we HAVE to eat more of this food or that food, or avoid some kind of food altogether.  The old saying about the pendulum swinging from one extreme to another sure applies when it comes to modern day eating and nutrition. (Many of those "experts" are trying to get you to buy something from them, which doesn't help!)  

As an athlete, you are probably even more confused trying to figure out the best way to "fuel" for optimal training and racing.  Should you go high-carb low-fat, low-carb high-fat, paleo, vegan, or some mix of all of these? Is there a "secret" food or fuel that will propel you to faster racing and a PR? So many questions, and lots of confusion!  

Our view on eating here at Pursuit Athletic Performance is simple:

We believe a daily diet that leads to optimal health, longevity, and fast racing, is largely about BALANCE and MODERATION, and should be comprised mostly of a variety of whole foods, very few if any processed foods, foods balanced in macro-nutrients, plenty of rich sources of fat (especially good fat), and foods lower on the glycemic index. This quote says it all: “Don’t eat anything your great-grandmother wouldn’t recognize as food!” There’s a lot of truth to that!


The best way for each of us to eat is largely personal. We all need to find what will work best for us individually. Some do better on higher carbohydrate diets and others feel better on lower carbohydrate diets. If there IS one recommendation we could stand firm on, it is that good daily eating starts with removing unwanted sugar, processed junk foods, and artificial stimulants from our diet, not by adding more stuff, particularly junk.

Eating Well: Our friends at Tri-Hard Sports Conditioning wrote a great article entitled "Eating Well."  In that piece, they shared these thoughts:  "When was the last time you really enjoyed eating? Do you often rush through meals so you can get to the next thing? Are you preoccupied with whether a food is good for you or not? It’s time to bring the fun back into eating and we’re here to help. Picture this. You’re at the counter chopping up some fresh vegetables you picked up a few days before at your local farmers’ market. Your best friend is rubbing some spices on a few pieces of fish. You can smell the grill heating up as you listen to your favorite music. You share great conversation as you prepare and soon sit down to this delicious meal. You enjoy every bite and feel nourished by the experience. This is eating well! This is in contrast to grabbing something on your way out the door or obsessing over every detail of nutrition. Eating well is a concept that blends “good nutrition” with the simple act of eating great meals with your family and friends. Eating well empowers you to get past means-to-end thinking and returns eating to its rightful place as one of life’s simple pleasures. Rest assured, when you eat well you get all of the benefits of “good nutrition”, and even more, since you are free of the food neuroses that make eating stressful and spoil the fun."  That's great advice, don't you think?  So, in summary, here are some general bullets to guide you.

  • Eat real food, not processed food.
  • Eat amounts appropriate given your training volume and intensity.
  • Avoid seeing food as stress relief or a way to cope emotionally.
  • Everything in moderation.
  • Experiment, keep an open mind, and learn.
  • When it comes to meal timing, experiment to find what works best for you.
  • Keep a diary to learn more about your habits.
  • Begin hydrating when you first wake up by drinking at least 1 full glass of water.
  • Drink as much water as you can reasonably stomach before going to bed.
  • Make good food choices as often as possible, vs. avoiding certain foods.
  • Be flexible each day, and don’t beat yourself up if you make an occasional poor choice.
  • Get the majority of your nutrition from fresh vegetables, whole fruits, and quality lean protein.
  • Limit starch and sugar intake to those time periods during and /or immediately after long rides and runs.
  • Consume a minimum of 3-4 grams a day of Omega-3 fats from fatty fish or a quality supplement.

We hope our chat today on the podcast about all things food and falacies, is helpful. Have a great day everyone and enjoy eating well!

~Coach Al and Dr. Kurt

Getting Your Season Started Right!

 

Lis Kenon and Coach Al, Pursuit Athletic Performance

Coach Al with 4x Ironman AG World Champion, Lisbeth Kenyon

Hey Everyone! Coach Al here. 🙂  If you are like many endurance athletes in the northern hemisphere, the late March marks the time when you really start planning to “get serious” with training and race preparation in anticipation of the upcoming competitive season. Even more, for some athletes this time period marks the time when, after a casual glance at the calendar reveals only a few weeks remain until the first event, a state of shock and absolute panic ensues! ☺

Before you panic and start hammering those high intensity intervals, moving yourself precariously close to either injury or over-training, remember to keep a few important things in mind as you embark upon a fast-track toward improved race readiness.

First, avoid the trap of thinking there is a quick fix, short cut, or easy path toward a true higher level of fitness. Building the stamina and strength that leads to success in endurance sports takes time and patience. However, if you pay close attention to the fundamentals such as skill and technique enhancement and general/functional strength, you CAN make some great inroads over a relatively short period of time that WILL help get you closer to being able to achieve your goals.

Secondly, while there are many facets of your training that will be integral for your success, there are two topics requiring your attention all year long but often don't get the attention they deserve this time of year.  They are: maximizing your daily NUTRITION and daily RECOVERY from training.  (If you're at a point in time when you feel you need a "kick-start" to cleaning up your diet, check out our De-tox!)

It goes without saying that if you don’t eat well most of the time and at the right times and don’t recover adequately between individual training sessions and week to week, your training, fitness, and ultimately your race preparation will stagnate or even worsen.

Here are three TIPS to assist in transitioning optimally to the month of April and also help you get your season started right:

  1. Review your current Limiters and then establish some Training Objectives to improve and overcome those Limiters. Limiters are your weaknesses or “race specific” abilities that may hold you back from being successful in your most important events.   Likewise, Training Objectives are measurable training goals that you set for yourself and which may be based on your Limiters, with the goal of improving upon them.

To help in this process, start by asking yourself these questions: 

  • As you review your current Limiters, how well have you progressed in the Off-Season in addressing those?
  • Did you “miss anything” in your Off-Season preparation that you should focus on now?
  • Is there a chance that your Limiters will hold you back from being successful in certain events?
  • Are you aware of your strengths and weaknesses?
  • Are you doing anything right now to improve your Limiters and thus your chance for success in your upcoming KEY races?

Even though it IS late March, it is NOT too late to start developing some key workouts to help strengthen your weaknesses. Be patient and persistent, and set measurable goals (training objectives) so that when you line up for your most important event this season, you will have the confidence of knowing you did all you could to prepare for success!

  1. Focus on executing KEY WORKOUTS by differentiating intensity and being purposeful in all of your training: To ensure you continue to improve, one of your primary goals must be to execute key-workouts to the best of your ability, which are those workouts that when recovered from them, will have had a specific and material impact on your race specific fitness.  Avoid falling victim to the “rat race” mentality that has you chronically “running” from one workout to the next without any real focus, which only results in tiredness and higher levels of stress without resulting in improved health OR fitness.
  2. Eat as well as you can, most of the time: Eating the best foods to nurture your health and recovery, most of the time and at the right times, is the best path toward optimizing health and body composition. Too often endurance athletes fall victim to waiting until they are close to their goal races and then trying to get lean and “race ready.” Once you begin to do higher intensity race-specific training sessions, your body will be under greater duress – trying to limit calories at that time can be very stressful and may lead to injury, poor adaptation to training stresses, and basically undoing all of the work you are doing to improve!

To summarize, these three tips come back to one very important but often forgotten concept: listening to your body and trusting your intuition.  I believe your intuition may be the most important tool you have in your toolbox as an endurance athlete, and unfortunately many of us don’t listen to it when we need to the most.

If you are a novice, your intuition might not be as highly developed as your more experienced training partners or friends, but it IS there and is often talking to you! Your "inner voice" might be telling you that you are tired and just don't feel up to that ride or run that you had planned, or, that what you are eating isn’t optimal to support your training or health.

Your body is smart! If you learn to really listen to it and stay patient and focused on the fundamentals, you will get your season started right and perhaps have your best season ever! Best of luck!

~Coach Al

Engage Fully. All In. Own It! Do It 100%.

Hello Everyone!

Coach Al Lyman, Pursuit Athletic Performance, Gait Analysis and Functional Strength Training Expert

Coach Al Lyman, CSCS, FMS, HKS

The Pursuit triathlon team, as well as a group of really cool athletes outside of the team, are taking part in a 14-day detox program under our guidance and tutelage. What we hear from virtually all of the participants is that they have "wanted to do this for a while," or that they want to "get back on wagon of clean and healthy eating" to support their training and overall well being. The journey these athletes are on inspired me to write about OWNING a philosophy vs. borrowing or renting it.

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With anything in life, it is up to each of us to decide which direction we go, what path we follow.

At certain crossroads, we sometimes decide to "try" something for a while. We give it a test drive, if you will. I see this a great deal with athletes who say they want to rebuild their swim or their running "from the ground up." They then make some moves in that general direction, and play around with the concept. In that play, however, they sometimes never experience the full benefits that might otherwise be there for them.

The problem with "test driving" a philosophy or a resolution, is that you're very rarely ever FULLY ENGAGED. You are never FULLY IN. And if you don't go FULL IN and OWN IT, you will likely not get out of it what you want.

For example, one of the really powerful aspects of the detox is that it asks people who decide to do it to commit FULLY. No rule breaking, no falling back into old habits......real change. Get out of your comfort zone. Take foods out that you've become habituated (OK, ADDICTED!) to, and start to add in more choices and options that you may not have tried before, but are extremely good FOR you.

It is the same for athletes who need some serious rebuilding based on the results of their gait analysis. Do the work. Banish that dysfunction and compensation. FULLY COMMIT to understanding how your body works, and do what it needs to unleash the performance you have long dreamed of.

A detox or a rebuilding program won't work or provide the results for you, if you don't COMMIT 100%. You can't rebuild your swim stroke taking it on half way. You can't run better until you drill down and engage with the elements that are holding you back. Having good nutrition augment your performance profile won't happen if you're eating junk half the time.

When you do OWN IT and give it time, you then get to ask and decide ....did it work for ME? Do you feel better? Look better? Have more energy (or less)? Did you lose a little unwanted body fat? Or...are you swimming/running faster? Are you stronger? Is your performance exploding?

The bottom line is this:

When we DECIDE to OWN IT, we are then in a position to honestly decide for ourselves IF IT WORKED--or not. We don't have to rely upon others to tell us, or to show us. We KNOW IT. We FEEL IT.

This is true for how we eat, and its also true for our path with TRAINING.

OWN THE PHILOSOPHY, don't rent or borrow it.

If you do, I will promise you that there's no looking back and they'll be no regret!

What are you test driving?