What I Eat

Most people think I eat super-strict and never have foods like pizza, ice cream or cheeseburgers.  I often get comments like “I wish I could be as disciplined as you with food” or “You must eat kale sandwiches all day long”.  I don’t feel like I’m “disciplined” when it comes to food in any special way.  I eat a lot and like to eat good food as evidenced by my Tweets of SBX Gold Medalcelebration meals.  What I do have is a certain level of consistency with following some simple food guidelines over a significant period of time.  You too can apply these principles and experience a significant improvement in your health and physical condition (this is assuming you do not have any specific medical conditions that require a specific nutrition plan).

Hungry Yet?

A few things go along with eating the way I do:  intense physical exertion in the gym and on the snow/trails along with adequate recovery time (sleep/rest).  It’s not enough to just work out in the gym - you can’t out-work crappy nutrition.  You also won’t get the most benefit from quality foods and solid training without appropriate rest and recovery.  The results of eating well will help and have an effect, but you can have a much greater impact on your physical state with all 3 elements working together.

How About Now?

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Who is Your Coach? Part #2

Be sure to read Part #1.

Is your "Coach" really interested in what you're doing?

But what about the qualities you want to see demonstrated by your coach?  I often recognized them when I observed friends/colleagues training their clients, though I never put the characteristics down in words.  I just knew someone had what it takes from watching the way they worked with/talked to their clients or from what they did for their own training. These trainers weren't just avoiding the poor characteristics, they were active, interested partners in their clients' success and enjoyment. 

I’ve had a several instances in my career through clinics or with one-on-one training where I’ve realized during the session, though most often after, what great coaching I just enjoyed.  The colleagues/friends who demonstrated these qualities were always living examples of how I wanted to conduct myself as a coach.  The new breakthroughs, concepts grasped and overall experiences created for me were exactly what I wanted to share with my clients.

Who is Your Coach? Part #1

Have you asked yourself this question before?  You should.  It’s important to know the nature of the individual(s) who you train with. 

Recently (twice in the past 8 months) I have been on the ‘trainee/athlete’ side of the equation which got me thinking about this topic.  First off, before snowboard season began last year, I wanted a new perspective for my pre-season conditioning.  Second, I was looking for expert feedback in creating the first portion of my off-season training that started in April, where I’d be focusing on gaining size and strength (a phase I’m currently working through).  The bottom line with both these training goals was that I didn’t want to create another program for myself and I didn’t want to use an old one (even if it was an effective routine).

The old saying that a person legally representing themselves in court has an idiot for counsel came to mind (not that I’m an idiot) but it occurred to me that more experienced coaches than I were letting colleagues develop training programs for them, so why shouldn’t I do that?  I also might be able to learn something new in the process.  

'Feel the burn?'

Seasonal Nutrition #4

Please read “Seasonal Nutrition #1, #2 and #3" before checking out this post.

The second type of seasonality is the impact the actual seasons of the year (Winter, Spring, Summer, Fall) have on nutrition.  Late Fall and Winter tend to have a drying effect on our bodies.  We also endure colder temperatures during this time frame.  The Spring tends to be wetter and warmer.  Late Spring through early Fall tends to be warmer and somewhat drying (depends on what part of the world you live in too).    

I use Ayurvedic eating guidelines (food choices) to help address this type of seasonality.  Ayurveda is a traditional medicine of India and includes food/eating recommendations based on an individual’s body type and environment (one of the first resources I read on how to incorporate an Ayurvedic principles into your diet was Dr. John Douillard’s book, "Body, Mind and Sport"). 

Salmon w/ Organic Green Beans, Sweet Potato and Squash 

Seasonal Nutrition #3

Be sure to read “Seasonal Nutrition #1 and  #2" before checking out this post.

The first kind of seasonality we’ll look at is “Competition” vs. “Off-season”.  Right now, I’m in my competition season (SBX Racing) and spend approximately 4 hours on snow, 3 days a week.  I also weight train 2 times a week for about 2 hours each (depending on travel – some weeks I can get 3 days in).  So that’s 16 total hours of physical activity per week.  The remainder of the week is not that stressful activity-wise.  The lack of activity the remainder of the week means I’m only at a Moderate Activity Level (see post #2 in the series for more info about Activity Level). 

On Course in NY

During the off-season I weight train in the gym 4 days a week (2 hours each day) and mountain bike or trail run on another day (1 or 2 hours at the most).  My total activity time is about 10 hours per week, which earns me the Light Activity Level category.

Seasonal Nutrition #2

Be sure to read "Seasonal Nutrition #1" before checking out this post.

Once you’ve figured your Daily Caloric Needs, it’s important to determine what percentage of nutrients you’ll use for a guideline each day.  What specific percentage of Carbohydrates, Proteins and Fats make up your daily intake?  I use a simple 45% CHO, 35% PRO and 20% Fat breakdown right now.  Unless I’m really trying to ‘lean out’ I use this for most of the year.  Occasionally I’ll have a day or two with a slightly higher CHO percentage for when I know I’m going to have an increased level of exertion on that particular day or am trying to have a ‘re-feed’ meal.   Please do not take the percentages I’ve listed as a “rule”, they’re only what I’ve found that works for me.  The recommended percentage of each is different for everyone and should be tailored and monitored by a Professional (Nutritionist or Certified Personal Trainer) to be most effective. 

Egg 'mix', toast and Arabic Coffee @ Algebra Tea House

Seasonal Nutrition #1

I know what you’re thinking: “Great – can’t wait to read a blog telling me how what I’m eating is ‘bad’ for me.  And the super-technical breakdown of calories and macronutrients will be good reading….if I need help falling asleep.”  Don’t worry, I’m not going to tell you that you eat crap; we both already know this – lol.  Kidding.  And I won’t go too deep into macro’s and calories, other than to describe what my food intake looks like and cover a few basic guidelines you’ll need to get started.  Not to freak you out any more, but this will be a 4-part blog as well – yes!

The initial focus of this post series is to describe some basic nutritional concepts that you’ll need to understand before I cover the more detailed seasonal-specific information (and no, there won't be a quiz later).  The follow-up posts will share some comments about how seasonal changes (the actual seasons of the year and being in/out of competition season) require a shift in foods and macronutrient content to match the needs of your body as it tries to adapt to new environmental conditions and different physical demands.  Whoa a little techie there, here’s a picture of food that might calm you down:

Ale's famous 5-chili chili