The Four Letter Word

Time. We are all short on it and wishing we had more. As a trainer and health coach, it's the number one obstacle for healthy meal prep and for exercising that I hear. Unless that's an excuse for "I don't want to do it", there are simple tricks for the lack of time that will become habit in a few short days.


*30 minutes. Set your clock one half hour earlier to get in a work out 3-4x per week. By the end of the week, your natural rhythms will be used to it and it will sink in. Even if it's just walking, get yourself up and go. Your body and brain will thank you at the end of the day.

*Thoughtful prep. Most of our schedules are just plain nuts, right? We bring on way too much and then sacrifice our health for it. Carving out planning and prep time is key to success. Being organized and following a plan sets us up for success. So... #1 pick a time over the weekend to write out the list of meals for the week. Get on Pinterest for ideas- it may give you great inspiration! # 2 Next step is the shopping. Read the labels and choose wisely. #3 Last step is washing, chopping and storing all the veggies and produce that will help you make those good choices when your brain is soup and your blood sugar is crashing. Steer clear of the scary pantry- there is minimal nutrient value in there!

*Write it down. How many times have you heard that? It works guys, tried and true. Put the workout times and planning/shopping/prep on your calendar. Schedule it. Stick to it. You can do this. You can do this for your health.

FOMO

Do you know what that is? I have it, I have FOMO...Fear of Missing Out. I have always struggled with this. I remembered days in high school feeling like the world was going to end if I wasn't out with friends on a weekend night. In college, it continued. As a big ole grown up living in a tech world, it strikes me even harder and understandably so.

Along with the FOMO, I struggle with GSS- Gold Star Syndrome. (Ok, I made that one up)! GSS is the constant need for that star, the approval from others that what I do is validated, good and important. I know I'm not alone in this so I wanted to put it out there. The combo of FOMO/GSS is exacerbated greatly by our access to social media. The spiral spins out of control quickly for us seekers to constantly check in on our Instagram accounts, Facebook and whatever else we use.

A few nights ago while on a run I was listening to a podcast (because if I'm not multi tasking, I'm wasting time, right?) Two things struck me through this podcast. I am a teacher of health but I am not the best student. Head down plowing ahead, I had gone for five miles without once looking up at the beauty that surrounds me. I live in a forest of green, tall giants and my eyes have been fixated on the ground. Aha! Secondly, this GSS really only exists in my mind. My kids and husband love me not for what I accomplish each and every day, but unconditionally. So why can't I love myself that way? And for the FOMO, well that is just something that I need to work through. I had big plans for this weekend and instead ended up with the stomach flu and on my back in bed. I missed celebrating a friend's birthday, teaching my TRX class, running errands, getting the house clean and organized and filling up my Polar Loop so I could get an "active day". But I lived. It's going to be okay.

So here is what I have come up with. I need parameters of social media self control. Facebook and Instagram will get my attention at set times of the day. Email will be checked and replied to in the same fashion. I'm going to focus on lifting up my gaze and taking in my surroundings. I will practice being happy with life the way it is. So starting now, I'm signing off and getting to self care. Peace.

Three Easy Ways to Hit Your Reset Button

Christmas day has come and gone in a flash as usual. So much anticipation and prep and poof... This year I was hit with the stomach bug mid afternoon on Christmas Eve. Crippling pains and vomiting and I tearfully missed out on all the Yancey traditions. No church, no finger foods while watching Muppet Christmas, no snuggling by candlelight sipping wine surrounded by excited kids. Nope. Stuck in my bed/bathroom and feeling like death. But in all this doom there is in fact a silver lining. Yep- I have hit the reboot button and did a super fast cleanse.

Okay, that may be gross but it's true. I thankfully didn't overdo the eating, drinking and partaking in sweets. I did however try these three things which I recommend to anyone wanting to get off to a clean'er' start.

1. Bone Broth- a fantastic staple to have often. Made from animal bones, the minerals and collagen that come from the broth reap amazing benefits. To make the broth I put my bones (carcass or frozen bones from Whole Foods or PCC), a packet of gelatin, a tablespoon of apple cider vinegar and cover with water. Let it all cook for about 24 hours. I store it in mason jars in the fridge and drink it whenever I'm hungry or need a surge.

2. Detox Soak- we all have been running like crazy and need a little down time. Relaxation is crucial to our health (and happiness) and I find that in a hot, therapeutic bath. To add the detox element use 1- 1.5 cup of baking soda and 1/4 cup apple cider vinegar. Skin will feel amazingly soft and these two elements together bring oodles of benefits.

3. Fresh Air- sounds simple and it really is. Go for a walk even in the cold. Breathing deeply to get the fresh air changes mood, strengthens the immune system and gives us mental clarity. And if the sun is out...added bonus!

Try these tricks to feel your best this holiday season. Wishing you and yours health and happiness!

Happy Healthy New Year!!!

Holiday Rush Health Tips

I am in disbelief that Christmas is next week. For me, the past few months have been a blur of excitement, stress, and chaotic running at a pace that is simply not healthy. Our family changes included a the start of a new job for me, my husband was laid of his job, our daughter started high school in the city and another starting middle school. There was the Ironman race last month with physical demands to add to the daily pressures. I opened up the CoreFit studio for small group and personal training. Logistically, financially, emotionally...it takes a toll.

Our bodies are not meant to function at a frantic pace for long periods of time. There has to be balance in order for our immune and hormonal systems to be at their peak. Our adrenal system will put the brakes on when we do not have this balance causing fatigue, depression and an overall sense of unwellness. Stress can lead to serious problems not only in the body but in our relationships as well. So... here is what we can do.

*REST! Try to get to bed early and stay on a routine bed time. Aim to go to bed and wake up the same time all week long. Instead of grabbing more coffee throughout the day, try to catch a quick rest. Which leads me to...

*Limit the caffeine. Stick to two cups of coffee a day if you are a coffee drinker. Try Yerba Mate tea which has plenty of health benefits and caffeine. NO SODA! (Whole other blog post necessary!) If you are addicted to either diet or regular try drinking carbonated water instead.

*Drink half your body weight in water. Look at how many pounds you weigh and drink that in ounces. More is necessary if you are working out. Drink water before eating and when feeling hungry. Staying hydrated effects mood, satiation, cognitive function, helps build muscle and improves the look of your skin.

*Exercise not to the point of extreme. In winter months I like to do short blasts of workload. Thirty minutes of lifting heavy, high intensity intervals, quick, fast runs...this is what the body needs. Enough to keep you on your target but not taxing the body.

*Eating nutrient dense foods. Amen! This is the staple to help us through the busy times. Eating as much dark leafy greens, veggies, healthy fats and protein will keep us from binging on the crap surrounds us everywhere we go. This is key for not going down the sugar blues road.

*Breathe. Practice diaphramatic breathing throughout your day. Inhale through the nose, inflating your lungs like balloons until you can't take in any more air. Slowly exhale through your mouth making an audible "ahhhhhhhh". Repeat 6 more times. Try this calming tool while in traffic, standing in line at the store or whenever you feel your heart rate starting to climb from stress.

*Laugh. This is a must! It is so good for us to have a big, old belly laugh at least once a day. It is the fast medicine we need to bring balance back to our mind/body connection. Try downloading a funny, daily app for jokes. Turn on an old sitcom. Hang out with kids, they know how to do this really well!

Did It

As I sit with a glass of Proseco bubbling away, I am feeling very sentimental about Sunday's Ironman Arizona race. Just this time last week, I was filled with nervous excitement about what was to come. Not being able to fully picture what it would look, feel and be like, my mind raced. I was nervous to leave our three kids behind. So much planning that took place to get them settled. Great friends made it doable, I am so grateful.

Friday: Came quick and the flight was great. My senior neighbor on the plane asked me reason for travel. Awesome- a reason to share my excitement. Next stop was the rental car and that is when things turned ugly. The company lost my reservation, sent me to find two cars that weren't in the lot and then informed me they had no car for me. Sigh. After 2 hours of standing there losing my patience and desperately needing to hydrate, I finally got a car. It was a more than painful experience. I commented to the company that my upcoming Ironman race was surely going to be easier than renting a car from them.



Off to the check in and let the fun begin! Friday night my husband had arrived and we had dinner with my parents about 40 miles north. So awesome to see them and relax. Early to bed and trying to get a good night sleep in the casita. Thanks m & d!

Saturday: Was filled with quick everythings- quick swim, short bike, 2 mi run (that was tough- lots of foot pain!) We checked in my bike, bags and eventually made it back to the hotel room to rest. Early dinner with some friends and trying to get to sleep. (HA!)

Sunday: My internal clock woke up at 3:stupid50. I got up, did some yoga, drank a coffee and tried to stay calm. We headed out about 5:30 to get to the start, pump tires, get marked, situate missing items in bags, etc. I was so glad to see a familiar face from my dentist/friend who I rode with a few times in training. Helped me to feel like things were going to be okay.

THE SWIM- Jumping into Tempe Town Lake was the sign that there was no going back. It was cold, not quite light outside yet and really overwhelming to me. I got so super pumped swimming up to the start, crying during the national anthem, seeing my husband in the crowd and boom we were off. Lots of clobbering and smacking in the face. Got my goggles kicked off and choked twice. No biggie. I just kept going and told myself to get through the swim. I did.

THE BIKE- I counted only 4 other road bikes besides mine so I was looking at every bike with great envy. Other than that, the scenery was pretty, the temperature was perfect and the crowds and volunteers were unbelievable. The course was three laps so I got pretty comfortable with the plan. I said "I wish" every time I passed a large race mile marker sign and said "thank GOD!" every time I passed a small one. However about mile 40, my stomach started cramping and I knew I was in for trouble. I chomped every half hour on my tummy relief and to no avail. I got off my bike four times to stretch out and relieve the cramping and tried to stay calm. The winds started to kick up half way through and that is when I realized this was really gonna hurt. All I could think of was 'get me off this bike'. Throughout most of the bike, I got killer compliments on my kit and many, many jokes that went with it. Gotta have a sense of humor guys, especially in an Ironman. I just kept going though and told myself to just get through the bike. I did.

THE RUN- My honey was near the transition with a huge smile on his face. "My stomach is KILLING me", I yelled. Nothing but encouragement from him and so I taped up my injured foot and set off for the marathon. The first five miles felt painful but good to straighten up and run. (Or jog as my time shows). And from there it went downhill quickly. My plantar fasciitis was trying to mess with me and then the tummy issues from hell kicked in. Shooting pain and nausea with a side order of dizziness ensued. At mile twelve I sat down and thought about if I could finish. A lovely volunteer grabbed his first aid bag and gave me some anti nausea medicine. Who takes pills from a stranger on the side of the road??? ME! Through it all I tried to keep my sense of humor, smile, dance and encourage people that were hurting too. There were people walking with me near the end that helped the brunt the misery and I began to see that this too was about to pass. Another hardship done. All that training, done. This event I thought about for over a year was...yes...done.  The lights were there, the people were cheering and of course, I cried. With a huge smile I danced myself right through the shoot and they said it. They said, Heather Yancey, YOU are an Ironman. I did it, I really did.



When asked on Sunday if I'd ever do it again. I said "hell no". Monday I said, "you're nuts". Well it's Thursday, people. YAHOO, let's do this again!! :) 

Tapers and Tales

This is taper week for me. That means everything starts to slow down in ironman training but the funny thing is- how does life slow down with three children, a husband, a house still in progress, 3 part time jobs and getting my training studio going? People have warned me, "taper week is really tough". "Just get through the week". "Good luck with tapering" they said.

SAY WHAT?! I am loving taper week! I feel like a mom in control (did I just say that??) again. I am actually home this weekend (for the most part). For the past bajillion weekends I have left the house before family awakes and gotten home mid afternoon usually to a house upside down and a teen looking for mom.

Taper week has got me reflecting on the past eight months of building endurance, trying to gain speed and confidence in the three sports. Two constant challenges continuously popped up through the spring and summer. How to be present for my family and how to train while teaching and participating in numerous group fitness classes. There would be days that I could incorporate spin classes easily but to offset that there were many days of a lot of TRX and weight lifting and then trying to swim across the lake with little upper body strength left. I desperately needed cliff notes on how a fitness instructor does it without over training. And then lets just throw in doing all this with Hashimoto's Disease- never fully knowing if it was the training or the thyroid issue that left me feeling exhausted. There was also that annoying metatarsal stress fracture, bruised rib, and plantar fasciitis that tried to mess up the plans but here I am. Going forward.

So for the next few days, I'll be laying low, getting ready to leave for Arizona. Putting out the daily fires at my house. Staying positive and mapping out the race in my mind. Nervous. Excited. Tapering.

Fending Off Vampires and Staying Well

I came across a video from a new fave of mine over at The Whole Journey. This vid details the concoction for making a Flu Shot- essentially a shot of everything you need to boost your immune system and fight off those bad guys.

I tested it out Friday evening because I could feel that sneaking chest discomfort, gross throat crud and aching body. I drank a cup and a half Friday night and a few sips throughout the day Saturday. And wow, that junk hit the road! Tis the season to come down with ailments- you may want to get out your blender, too!