Laura S. Conley

Thoughtful Discussion

How to Eliminate Excuses

How to Eliminate Excuses

When we were kids, we could find excuses for anything, right?
For not going to bed on time.
For skipping chores.
For not getting homework done.

As adults, we’ve learned to take responsibility for our actions and failures – at least
most of the time. But there’s always a supply of excuses waiting within reach
whenever we want to use one about our health and fitness.

Not enough time.

Too hard.

Don’t have the energy.

Didn’t sleep enough.

Too much work to do.

And the list goes on….

So how do we get rid of this habit once and for all? Here are some of my best ideas.

1. Realize you’re actually hurting yourself when you find a scapegoat. Remind yourself that You are the one that wants this and benefits from it.

2. Let go of the persecution complex. Traffic doesn’t happen to just you. Everyone’s
boss throws a wrench in their plans sometimes. Nobody “feels like it” all the time, even
those who seem divinely motivated to make it look easy.

3. Stop comparing yourself to others. It only sets you up to feel “less than” and not
good enough, which undermines your motivation and negative self-talk.

4. Seek inspiration from others who keep getting up every time they fall. This can be
someone at work, a friend at the gym, or even a figure in fiction.

5. Acknowledge your strengths and weaknesses alike. Let’s say you’re good at getting
to the gym on time, but you don’t work as hard as you want. OK – great! How can you
build on that? Work out with a friend or trainer, take a group class, or meditate for a
few moments before you walk in?

6. Repeat success. When something works for you, repeat it. Think about why – and
how you can apply the lesson elsewhere.

7. Find the deeper reason under the excuses. What’s underneath the need to make an excuse? Are you afraid
of something? Feeling insecure or intimidated? Whatever it is, a little introspection can
help identify the source, and from there, you’re closer to eliminating it.

If you want help with this, this is one of the things I specialize in.  To lead to lasting results we need to get rid of the excuses at the root.  I am happy to help uncover the real reasons you haven’t been successful yet and eliminate them for good.  When you are ready, hit contact me!

 

Why Do We Feel Cold After a Workout?

Perhaps you’ve experienced this phenomenon: after an intense run or workout where you are sweating and hot, once finished and cooled down a bit you get VERY VERY COLD.

Why is that?

When we work out, we experience a range of physical and physiological responses, including changes in body temperature. One common phenomenon that many of us have experienced is feeling cold after a workout. In this post, we’ll explore the reasons why our bodies get cold after exercise and what we can do to prevent it.

REASON #1: CORE TEMPERATURE DROPS

The first reason why our bodies get cold after a workout is because of the decrease in core body temperature. When we exercise, our bodies generate heat as a result of increased metabolic activity. This heat helps to regulate our body temperature and keep us comfortable during the workout. However, once the workout is over, our bodies stop generating heat and our core temperature starts to drop. This drop in temperature can result in a feeling of chilliness, especially in areas like the arms and legs, where blood flow is less regulated.

REASON #2: INCREASED BLOOD FLOW TO SKIN SURFACE

Another reason why our bodies get cold after exercise is due to the increase in blood flow to the surface of the skin. During exercise, our bodies pump blood to the muscles to supply them with oxygen and nutrients. After the workout, this increased blood flow to the skin helps to dissipate heat and regulate body temperature. However, it can also result in a feeling of chilliness, especially if the skin is exposed to cool air.

REASON #3: SWEATING

Sweating is also a contributing factor to the feeling of cold after a workout. When we exercise, we sweat to regulate our body temperature by cooling the skin. However, when the sweat evaporates, it takes heat with it, leaving the skin feeling cool and damp. This can cause our bodies to feel cold, especially if we’re wearing damp clothing or if the air is cool and humid.

So, what can we do to PREVENT the feeling of cold after a workout? Here are a few tips:

  1. Stay warm during the workout: Wearing appropriate clothing for the conditions can help to regulate body temperature during exercise. Opt for breathable, moisture-wicking fabrics that will help to keep you warm and dry.
  2. Hydrate: Drinking water before, during, and after exercise can help to regulate body temperature and prevent dehydration, which can make the feeling of cold after a workout more intense.
  3. Warm up and cool down properly: Warming up and cooling down before and after exercise can help to regulate body temperature and prevent the feeling of cold after a workout.
  4. Change into dry clothing: Changing into dry clothing immediately after a workout can help to prevent the feeling of cold by removing sweat-dampened clothing.
  5. Refuel with the right nutrition: Eating a balanced meal or snack after exercise can help to restore energy levels and regulate body temperature.

In conclusion, our bodies get cold after a workout for several reasons, including the decrease in core body temperature, increased blood flow to the skin, sweating, and hormonal changes. By taking steps to regulate body temperature during and after exercise, we can prevent the feeling of cold and keep ourselves feeling comfortable and warm all winter long!

The Hidden Ingredient in Nut Milk That Causes Gut Issues

The Hidden Ingredient in Nut Milks That Causes Gut Health Issues

Could Carrageenan Be Disrupting Your Gut Health?

You may have never heard of this food additive, but chances are you are probably consuming it in many everyday products you eat.  You can find it in many natural food products like:

  • Cashew Milk
  • Almond Milk
  • Coconut Milk
  • Non-dairy ice creams, yogurts, and cheeses
  • Rice Milk
  • Deli meats
  • Kefir
  • Coconut water
  • Packaged foods like dips, snacks, and pizzas
So what is Carrageenan?
Carrageenan is a food additive derived from red seaweed.  It is used as a thickener, emulsifier or binder in many natural food products.  
 
Why Should you avoid it?
Studies show that it can cause many different gut issues including:
1. Ulcers 
2. Increase insulin resistance and impair glucose tolerance; both of which can eventually lead to diabetes
3. May promote tumor growth in liver cells
4. Inflammation of entire intestines causing Crohn’s disease, Colitis and IBS.
5. Can create gut permeability aka “leaky gut” potentially leading to food sensitivities, allergies and more.
 
Simple Solution
With so many risks to consuming this additive, the solution is simple: just avoid it.  Make sure to read any product labels of any boxed or processed items you buy.  Try making your own nut milks and cheeses at home.  There are many fun recipes to try on pinterest and other sites.  Here is a DIY recipe for almond milk.
How to Make Cheap, Healthy Almond Milk at Home
Makes 4 cups

Ingredients

 1 cup almonds (soaked overnight in fridge)
 3 ½ cups filtered water

 2 Tbsp pure maple syrup (optional)

Instructions

  • Drain overnight water from almonds and place into a blender with 3 ½ cups filtered water. Blend on high for 1-2 minutes.
  •  Strain almond milk from pulp into a pitcher using a strainer or cheesecloth.
  •  Stir in maple syrup (optional). Cover and refrigerate. Enjoy within one week.

Moderator vs Absolute Personality?

Are you all or none personality ?  Or do you need moderation to succeed?

Listen here to find out what works best for your personality

Taking Charge of Your Thoughts: Exercises for Mastering Your Mind

“Attitude is everything” and your attitude is a direct result of the thoughts you think and believe everyday.  What we now know is that you can control your mind and your thoughts to reconfigure your brain wiring.  This is called “neuroplasticity”.  The same way you can sculpt the muscles on your body, you can sculpt your mind to be powerful and strong, or loving and compassionate.  It simply requires time and dedication the same as exercising your body would.  

Here are some exercises to help you achieve mindfulness:

Mindful Exercise #1: Yoga

You may think yoga is mostly about stretching. While stretching is part of the practice, the magic of yoga is the focus on breath to move through self-imposed limitations. As you practice, you start to hear your mind crying, “that’s too much. I can’t do that. What am I doing here?” Basically saying anything to get you out of the intensity of the present moment.

The more you practice it becomes a little better each time.   You stay steady with your intent, focus a little more on your breath; you release deeper with every exhale. The awareness starts to grow and mindfulness trickles over into your everyday life before you notice.

Nature

We all know how relaxing sitting on the beach gazing out over the ocean as well listening to the waves crashing on shore; or walking through the woods gazing at humongous trees.  Contemplation in nature is the original form of meditation.  Being in nature it is far easier to quiet the mind and become aware of our monkey mind chatter. 

Meditation

So many people say “meditation doesn’t work for me”, “I can’t stop thinking or quiet my mind”  Well that’s the point!  So actually that means it IS working since they noticed how much their mind was thinking-THAT’S mindfulness!  You can choose from many different styles of meditation, find one (or many) that you like best.

Open Focus – It is a process of relaxing your focus to an empty space in your body. Transcendental (TM) – The claimed advantage of TM is that an amateur can reach the same state as a master within weeks of starting the practice. Repeat a simple chant, distracting the mind long enough for consciousness to emerge.

Vipassana – This form of meditation has you focus on your breath as it passes through your nostrils. Gradually, you expand this awareness to your whole body.

LVK Meditation – Focus on all the love and kindness in your heart while loving the world so much that your mind can’t handle it anymore. This will result in your heart expanding and leading your mind.

Guided – Guided meditations are a great way to start. A vocal guide will lead you through the entire meditation so all you have to do is relax and follow along.

Biofeedback – One of the recent styles is using a biofeedback device. This measures brainwave activity and plugs into a computer or iPhone app.  With this data you can see exactly how well you are actually calming your mind.  

Body Movement/Dance

Dance is a universal cultural phenomenon. In ceremonial dance, dancing is the vehicle to induce a deep trancelike state.  In  “ecstatic dancing”, participants are encouraged to move freely with their body, surrendering to the music.  Some movements may not even look like things we would consider “dancing”. Once you release the mind from concerning itself with how you look, your body comes alive.  Every cell seems to wake up and the mind takes a huge step back. 

Floatation (Sensory Deprivation)

Floatation tanks, also known as sensory deprivation tanks, eliminate all external sensory input (sight, sound, smell, etc) therefore tricking the mind into quieting into a hypnotic meditation like state.

Breathwork or Hyperoxygenation

Kundalini yoga (breathwork) practice has been around for thousands of years, but now another form of breathing practice was developed.  “Holotropic breathing” – or Shamanic breathing – works by creating a temporary excess of oxygen in the blood.  Oxygen goes into the brain, suppressing normal thought patterns and allowing consciousness to emerge. These practices are best in a guided setting with trained practitioners for maximum effect.

Fasting

Numerous cultures from around the world have utilized the tradition of fasting to clear the mind and body.  Although challenging at first, people report having extreme clarity from fasting.

Make the Choice

Ultimately, YOU are in control of YOUR mind. As much as you would like to think otherwise, you really are the boss.  If you want to still your mind, CHOOSE to still your mind.  It’s a powerful move we always have available, but often overlook its full potential.

 

How I Got On The Path To Health

These are my top 10 ways to start getting healthy today. Many of these are the exact same steps I took when I first started my nutrition journey.

1. The first step I ever took was just deciding to not eat fast food or convenience foods anymore! That’s it for one whole year; that’s the only change I made!

2. Buy a cookbook! Learn and try to make new delicious recipes.

3. No more hydrogenated oils in anything I eat!

4. Replace processed/packaged food with  more whole (REAL) foods. Ex: vegetables, nuts, chicken, apple, etc. Instead of fake crap!

5. Introduce salads weekly, increasingly. You can get so creative with different styles of salad that it never gets boring!

6. Cook more at home! Then bring packed lunches or healthy snacks with you wherever you go.

7. Variety! Try new vegetables or fruits. And many different colors!

8. Go to a farmers market. It’s cheaper; the food is fresher and taste much better. And also contains much more nutrients since it doesn’t have to travel as much distance. Foods lose nutrients over time and sometimes they even spray chemicals to preserve the foods while being transported.  Moreover, the farmer can help teach you how to prepare vegetables the best ways.

9. Drink more water. Add lemon slices or cucumbers and mint to mix it up. Also drink more tea, Especially  green tea!

10. Find other people that are interested in the same stuff so you can talk about these topics together and support one another.

Tips to Stop Sugar Cravings

I’m going to give you strategies to avoid sugar and the cravings, but first I must make a few points about why you would want to do such a thing.  Stay tuned for the next article on the dangers of artificial sweeteners.

7 Reasons to Give Up Sugar:

  1. Sugar is Not Food – It is empty calories with little nutritional value and actually causes your body to steal vitamins from other vital organs in attempt to process the sugar, leaving you undernourished.
  2. Sugar Makes You Fat – It is filled with calories that are stored in your fat tissues.
  3. Sugar Makes You Nervous – There is a clear link between excess sugar and disorders like anxiety, depression, and schizophrenia, because of extreme levels of insulin and adrenalin.
  4. Sugar Causes Diabetes, Cancer, Kidney and Heart Problems – Excess sugar can damage the pancreas’s ability to function properly.
  5. Sugar Kills Your Teeth – Sugar increases the bacteria in your mouth that erodes enamel. The biggest crime is that many popular toothpastes contain sugar which is not required to be put the on the label.
  6. Sugar Suppresses the Immune System – Sugar interferes with the body by overtaxing its defenses.
  7. Sugar Causes Wrinkles – A high-sugar diet damages collagen.

Tip: Read labels for hidden sugars & sugar aliases

Hidden sugars: tomato sauce, baked beans, packaged foods, chewing gum, mints, and lunch meats.

Sugar aliases: corn syrup, dextrin, dextrose, fructose, fruit juice concentrate, high-fructose corn syrup, galactose, glucose, honey, hydrogenated starch, invert sugar maltose, lactose, mannitol, maple syrup, molasses, polyols, sorghum, sucrose, sorbitol, and xylitol.

How to Get Off Sugar

It takes about 7 days to get the addiction out of your system. This does not mean the cravings will disappear but the intense addiction needs that amount of time.  Depending on your personality, you can wean yourself off sugar or go cold-turkey.  Know yourself and pick the way that works best for you.

Tips on How Wean Yourself:

  1. Eat fresh fruit to wean off slowly– Although they are filled with natural sugar, they are a healthier choice as fruit is filled with vitamins, minerals and fiber.  It is okay at first to eat some of them while weaning.
  2. Increase Healthy Fat consumption. Eating a good source of healthy fat will ensure that you are satiated and full so you won’t get ravenously hungry and grab the fastest energy source around. (Think Avocados, walnuts, and coconut)
  3. Try Stevia – A natural sugar alternative that actually nourishes the pancreas and has no calories. Stevia is an herbal extract from the Stevia Rebaudiana leaf that has been shown to regulate blood sugar and blood pressure.
  4. Don’t skip meals – When you miss regular meals; you create a starving situation in your body and you will eat anything to bring your blood sugar level back to normal. Make sure every meal has plenty of protein!
  5. Instead of sugary drinks like soda, fruit juice or sweet tea – Make an herbal tea with stevia.  If you need that carbonated zing, add sparkling mineral water. When at a party or at the bar, drink soda water with lime or lemon.
  6. No sweets in your cupboards or fridge – It is too tempting to have them available.
  7. When craving strikes, go for a walk – Athletes’ cravings for sweet foods declines after exercise; they prefer salty foods.

*As adjusted from article By Diana Herrington, www.care2.com

What Testing Can Help Determine Whether You Have Overtraining Syndrome (OTS)

Whether you are a cross-country runner, a triathlon athlete, or a strength trainer, understanding OTS is critical to avoid long-term overtraining problems. Nearly every extreme athlete has at one time or another experienced at the very least a mild form of overreaching. However, OTS is much more serious and can lead to complications if left untreated.

If you’re worried you have OTS, here are a few ways you can test yourself for it.

Symptoms of OTS

First things first, identify the symptoms of OTS and burn them into your brain. If you’re serious about your training, you need to arm yourself with information to prevent serious problems. A few of the most common symptoms to be on the lookout for include:

  • Frequent infections (a sign of a weakened immune symptom)
  • Poor or inadequate sleep
  • Unexplained and out-of-the-norm heavy, stiff, and sore muscles
  • Mood swings
  • A lack of energy
  • Decreased sex drive
  • Lack of appetite

These are some of the most common symptoms, but if anything seems out of the norm for you, check with your doctor first.

What it Isn’t

To clear the air, remember that all athletes go through dips in their training. For some, these dips cause a complete halt to training. It’s normal during these ‘dips’ to feel drained, have a lack of drive to train, and even to suffer from colds or other illnesses. These are just signs to slow down, and usually clear up in two weeks or less. OTS doesn’t allow for that quick of a recovery.

How to Test for OTS

Here are a few simple steps you can take to test yourself for OTS.

Step 1. Recognize the Symptoms

In addition to the symptoms mentioned above, a few others might include:

  • Decreased performance, and struggling to get moving because of a “dead legs” feeling.
  • Clinical depression
  • Constant injuries, aches and pains.

Step 2. Track Your Resting Heart Rate

Another thing you can do to identify training issues is to track your resting heart rate. Do this by lightly placing two fingers on the inside of your wrist to locate your radical pulse. You can also do this on your neck by finding the carotid pulse. Count each beat for 10 seconds, then multiply that number by 6 to find your beats per minute. Do this before you get out of bed in the morning for the most accurate result.

The average adult’s resting heart rate is anywhere from 60-80 per minute. Highly conditioned athletes may have a resting heart rate of as low as 32! What you’re looking for is elevation. If your average number jumps up by 5-10 bpm, you may need to scale back your training.

Step 3. Take a Stress Test

Have your MD perform a stress test for a comprehensive look at where your body is and compare that with your mental state. When you take all of the testing above together, you are in a good position to determine if you’re suffering from OTS.

Want More Information?

Still not clear on what you can do to figure out if you have OTS? Then we want to help. We’ll help you find the resources you need to gain a better understanding of your training program and how to avoid OTS.

What is the latest scientific thinking around Overtraining Syndrome – (a summary of the latest peer reviewed research)

Overtraining Syndrome (OTS) is a common, but often misunderstood topic among athletes…and medical professionals. Because of the nature of this syndrome, it is worth investigative study.

As a result of several recently released peer-reviewed studies, scientists have come to a few important conclusions regarding overtraining. If you train hard, are planning a marathon, or spend a good deal of your time in the gym, this information is critical to your health and happiness.

Overreaching Isn’t Bad—Until It Is

For starters, recently reviewed studies show that successful training does involve some overreaching. After studying hundreds of athletes, researchers came to the conclusion that athletes can experience short-term performance improvement without long-term psychological or physiological symptoms. Known as ‘functional overreaching’, this strategy can actually lead to improved performance with enough recovery time. Avoiding inadequate recovery is a must to avoid the damaging side-effects of overtraining.

For athletes training to increase performance, increasing training loads is the only way to achieve the desired results. However, these increased loads are only tolerated by the body when proper rest is in place. Scientists recommend athletes view rest as a part of the training process, not something to work around.

When overreaching goes overboard, and is coupled with an additional stressor, OTS can result. In the end, overreaching that is followed by the appropriate amount of rest can increase performance—which is precisely what athletes are looking for.

Finding Balance is Important

All athletes go through bouts of minor fatigue and severe reductions in performance thanks to the training process. Problems develop when training stress and recovery aren’t in balance. These researchers stress balancing rest with training for the best performance, physical and physiological results.

Recent research shows that OTS may be caused by systemic inflammation and effects on the central nervous system leading to central fatigue, depressed mood, and neurohormonal changes. All of this can only occur when the body is placed under extreme stress for extended periods of time. Failure to find balance between training and rest causes a failure of the body’s most important systems.

Unfortunately, there is no hard evidence to show whether overreaching precedes overtraining, nor evidence to show that overtraining symptoms are more severe than overreaching symptoms. This in turn has caused some confusion regarding the key markers for overreaching and overtraining within the sports and athletic field. Some researchers are calling for more critical analysis of research before markers are proposed.

More Information Is Needed

Despite research studies, OTS as a clinical diagnosis is typically defined by investigative research on overreached and not overtrained athletes. In most cases, overreaching develops as a result of intense training and is generally seen as ‘normal’ for extreme athletes, and takes approximately 2 weeks to recover from. Recovering from overtraining, on the other hand, can take months to years. This distinction hasn’t gone unnoticed, but is largely misunderstood by the scientific community.

Your Take Away

Developing a training program that incorporates adequate rest is the first step towards better performance and finding balance. While the jury is still out on what defines each of these syndromes, playing it safe with plenty of resting and recovery time is the best plan of action.

Need more information about Overtraining Syndrome? Curious as to how you can avoid it? Then follow us, we provide accurate information about OTS and much more.

What is Overtraining Syndrome (OTS)?

Some believe it’s a myth. Others take it so seriously they are conscious not to challenge their bodies past a certain point – they work hard to understand the breakpoint between healthy exertive stress and destructive overtraining.

Overtraining Syndrome (OTS) is a real condition. It affects countless athletes and amateur gym goers every single day.

Whether you’ve been lifting weights or competing in triathlons for years or are new to fitness related pursuits, it’s important to be aware that overtraining can lead to serious physiological, neurological, and hormonal issues. In extreme cases, it can even cause death.

Unfortunately, most people who suffer from Overtraining Syndrome don’t know they are. How can you prevent overtraining, and what are the signs and symptoms you need to look out for? Let’s take a closer look at these questions and what they can mean for you.

The Ins and Outs of OTS

According to a study published by Jeffery B. Kreher, MD and Jennifer B. Schwartz, MD, OTS is a maladapted response to excessive exercises without adequate rest, resulting in changes to the neurological, endocrinologic, immunological systems and mood.

There are three stages of OTS, these include the following.

Stage One: Stress Adaptation

  • Plateauing performance
  • Early Stage adrenal gland dysfunction
  • Poor recovery
  • Elevated Cortisol Levels
  • Diminished libido
  • Depression
  • Increasing resting heart rate
  • Increased insulin levels
  • Low sodium levels
  • Irregular menses

Stage 2: Sympathetic Overtraining

  • Often referred to as overreaching
  • Plateaued performance
  • Poor recovery
  • Early stage adrenal gland dysfunction
  • Elevated cortisol
  • Irregular periods
  • Dip in libido
  • Mild depression

Stage 3: Parasympathetic Overtraining

  • Plateaued performance
  • Poor or limited recovery
  • Early stage adrenal gland dysfunction
  • Clinical depression
  • Low resting heart rate
  • Increased insulin
  • Low sodium

What Can You Do to Avoid Overtraining?

It’s important to recognize that overtraining does offer some benefits, particularly stage 1. You can see significant gains during this period if you take plenty of time to rest after heavy trainings. Decrease the stress you’re putting your body through or over-rest. The key is to strike a balance between the two. A few simple ways you can do this include:

  • Cut training by 75-100% if needed
  • Eliminate high-intensity anaerobic training
  • Replace with a low to non-impact activity

Unfortunately, if you find yourself in full overtraining mode, complete with elevated cortisol levels and depression, you will need more than rest to fully recover. The next step is to see a specialist who understands how overtraining damages the body and what can be done to reverse the process.

When To Seek Professional Help

If you’re suffering from the symptoms listed in stage 2 and 3, it’s time to seek the help of a real professional. Medical doctors can help, but what you require is someone who has helped others suffering from similar training issues. That’s where we can help. We work with OTS patients on a regular basis and can guide you as you recover.

Tips For Making Tapering Less Torturous – Tips For Pre-Race Preparation

One of the things many athletes dread and can get into trouble with is tapering before races so I have found some great tools to help you make the process less torturous.

The key is to distract yourself from thinking about the race, tapering, and the preparation process in general.

As a first step, start scheduling plenty of other.  Before a race is the time where you can actually hang out with your friends (when they’ve asked you so many times to go out at night and you’ve turned them down due to training plans the next morning.) Go grab some coffee or lunch with them and catch up on everything going on in your lives.

Step two is to go see a movie or watch movies at home. Catch up on the latest season of television. This is actually one instance where binge watching is encouraged.  I also enjoy  diving into a good book. Just make sure you get a captivating book that can keep your mind occupied.  One benefit of these types of activities is that while you’re enjoying these diversions you can also keep your legs elevated or use the latest recovery tools like electro stim or ice compression.

Step three is to cultivate your creative side.  Divert your mind and energies to whatever creative endeavors you enjoy whether it’s playing a musical instrument, listening to music, writing or journaling, painting or drawing, or sculpting clay. All of these activities are excellent pre-race preparation because they require total attention and require you to be fully creative/present in the moment.

The pre-race period is also the time to go to the store and purchase all the supplies necessary. Stocking up on supplies will also take up extra time that you now have since you’re not training.

Number four is to get a massage or do your own self massage with a foam roller or lacrosse ball. Just make sure not to go too deep and causes more soreness. You can get plenty of nice soft massages to relax your body and mind before your big event.

And finally number five is to catch up on that thing you’ve been needing to do all year. You know that one thing on your to do list that just keeps getting pushed out all the time.  Well, now is the time to finally scratch it off the list. So, maybe it’s cleaning your house or organizing your closet. Or, maybe it’s cleaning up all the files on your computer or organizing all of your photos. Before my last race I actually got all of my taxes and financial budgeting organized and calculated in one neat file.

You’ll be surprised how great it feels to finally get that one thing that’s been haunting you off of your list.

So, those are just five of my top pre-race helpful hints. Anything that gets your mind off of your pre-race anxiety  and lingering desire to train will end up being the best investment in pre-race preparation.

Ideally, you want to do tasks that will still make you feel accomplished while not overexerting yourself.

Under Fueled Training – You May Not Realize You’re Doing It

During the days when I used to train and not fuel my body adequately looked like this….:
I would take an energy pill, drink, or gel when I was experiencing extremely low energy. Typically, that little boost would wear off and I would experience what I now know is a blood sugar crash.  At the time I didn’t know what was happening. All I knew was I was getting very shaky and feeling extremely disconnected from myself. I would also frequently feel very lightheaded. I felt very weak and jittery inside.

Usually, I would have no idea what was causing these symptoms, and I would just tell myself “this has happened before—I just have to ride it out, and it will pass.” Once these symptoms passed, I would get re-connected and perform better than ever. But, during those 15 minutes (and sometimes up to an hour), it was extremely unsettling, and sometimes I would break out in cold sweats. At the time, I did not realize that I was in an extreme hypoglycemic state.

After my workouts I was usually so starved that I would not even be able to talk to anyone until I got food in my system. I was extremely irritable and angry. I would snap at people all the time. My close friends and family called me ‘Dark Laura’ when I got this way. Nobody realized (least of all, me) these mood swings were happening because my body thought it was actually starving to death.

Looking back now these symptoms all makes sense. I would not have fueled myself properly at all. Sometimes, I might have just had a sports gel or energy bar earlier in the day leading to that insulin spike and inevitable crash.

The first step for me to preventing this terrifying symptoms was to get off of sugar and carbohydrates completely. The transition took some time, but I slowly became fat adapted and no longer had those crazy bouts of hypoglycemia. Now, I am very happy to experience stable blood sugar and energy throughout the entire day. I never feel like I am starving. I also don’t feel like I’m going to kill somebody if I don’t get food in two minutes or less.

My message here is  to really be smart with your nutrition. Make sure you are giving the body the proper fuel and nutrients it needs to perform at the level you’re demanding. Once you get it dialed to the proper and adequate intake, you will be amazed how much better you feel and your mood will improve dramatically as well.