What are you most proud of yourself for last year?
I started off 2023 with 23 magical morning mountain miles up to the top of Reddish Knob. Running the miles of the new year has been a tradition that keeps getting better and here’s why (and how it connects to the ways I'm most proud of myself).
Getting out for long athletic pursuits (that be, a 50 mi race, ironman, etc). is living life in a day. You learn (+ relearn, because in hindsight I realized I wrote on these exact experiences in The NonRecipe Book:
💡 Brain follows body: Psychology, then physiology. Mood follow actions (Pg 159 - Bias Toward Action).
💡Gratitude: Starting a new year with noticing the beauty in what IS, with being PROUD of ourselves. It’s the reminder we are ALREADY enough. We don’t need to change. We are great right here, and right now. There is such richness in striving to grow into ourselves and it can be done while simultaneously being proud of ourselves in the moment (Pg 193 Striving, with Gratitude).
💡Leaning into the spectrum, and the extremes of life: pausing, returning to processing on paper, soaking into a warm back <> finding + testing my limits on the technical, steep trail and cold river dips. Befriending and knowing ourselves through both— helps us to be more present and appreciative in between (Pg 189 Effort and Rest).
💡Finding magic, helps us make magic: not just in the extremes, but in the little moments. Starting the year with 23 miles challenged me - and demands me to notice the magic all around. When we find it, we fuel it, we make it ✨ (Pg 114 Find Magic ).
💡Trust in the natural rhythms: Coming off the rest of a restorative holiday season, remembering there is time for rest and it's essential (Pg 201 With and In Nature).
💡Courage: Through action, a reminder that you can do hard things. Step by step (Pg 149 Building Our Courage Muscles).
💡THIS is how we nourish our full self - in community, in nature, in connection with the land and nourishment (Pg 205 Nourishing Your Soul-Self). This is big living.
In supporting my athletes reflection this week (anything I do with others, I practice myself too) I’ve been asking them the same question:
“What are you most proud of yourself for in 2022” and “what do you want to be most proud of yourself for in 2023”.
Rather than measuring ourselves by the weight, time, placement, or miles. This question goes deeper. It gets to the core of not just what we do, but WHO we are in the process of doing it.
If you look back on what made you proud, it often reveals something —where you derive meaning— that’s where the real answers are.
The moments where I was most proud myself, they weren’t the podiums, or the # of copies of books I sold. They were the individuals I interacted with when consulting, moments of relational connection, the breakthroughs in overcoming and working with myself in writing, in listening to my body in uniquely programming my training to match the emotional demands, it was following through on my commitment to myself.
⚡️What action are you taking that will make your future self proud?
Fall Transitions - Seasonal Eating Benefits, Training Goals, and Meal Prep Ideas
The change in season is a time of mixed feelings, melancholy, bittersweet gratitude yet longing for continuous sunshine, while also looking forward for new.
As a fire-y, 'on' type who thrives on long, hot summer days, being in my bikini all I can, the abundance of summer fruits and veggies, boundless outdoor activities and pool days - the change of seasons means layers, closed pools, being inside, dark bike rides to the gym in the morning and home at night rather than the joyous birds and beams of sunshine awakening me each morning.
It means slowing down. Something previously fought and routinely neglected.
This year, I'm embracing this opportunity for different training, goals, programming, bed times, and priorities. Rather than fighting the lack of light, using it to my advantage to optimize what my body needs to get where I want to go and what best serves me now.
Now begins the time of using the season and it's circumstances to get into a natural rhythm of what I should be working on:
More rest and recovery - lifting, mobility, biking inside on a trainer, sleeping, resting, brain time, writing reflections, creativity, and less of the constant head-down grind.
Enjoying the weather in new ways (no more scorching hot runs) through lower intensity activities (hiking, camping, cooler biking)
Improving on weaknesses and imbalances through skill work
What better way to start this phase today than in the kitchen.
Food - I can get behind that.
One thing that gets me in the mood for fall - food and flavors. Warmth, comforting, grounding meals. I may have OD’ed on the squash - butternut, spaghetti, acorn, delicata, kabocha yellow, (never mind all the carrots and sweet potato)
Fall Meal Prep
Consider this Sunday's meal prep as a fall welcome party in the kitchen. Tunes on. Zoned out, yet so in.
Freezing: Preserves freshness and nutrients, cheaper when in season. Frozen fruits for the fall for smoothies: pawpaw (I’m on a roll with this new discovery), peaches, asian pears, as well as veggies (yellow squash, zucchini)
Greens: A staple for me. Carrot tops, bibblettuce heads
Snacks: Pre/intra workout, munchin, for throughout the day. Peppers, carrots (raw, dipped in pesto, almond butter, sweet potato/squash bread, energy balls.
Sweet potato/delicata squash bread: Baked at 350 for 30 mins
Wet ingredients: cooked sweet potato/squash mashed, vanilla extract, two eggs, coconut oil, maple syrup
Dry ingredients: grated ginger, pumpkin spice, cinnamon, mix of almond flour/buckwheat flour/ground oats, salt, baking powder/soda
Chocolate Energy Balls:
Ground dates, almond butter, oats, salt, sesame/sunflower seeds, cacao powder/nibs, coconut oil - rolled into balls for pre/intra workout snacks
Nuts: Salad toppers, snacks
Squash seeds and sliced almonds, roasted at 350 with olive oil, sesame oil, cumin, salt and pepper
Dinners: Burgers, lettuce, dressings previously made (garden herbs, avo, tahini, evoo), spaghetti squash (going to freeze and save for later if needed), acorn squash
Burgers: 2 things I’m working to incorporate more of 1. Sprouting 2. Flavor …these burgers had both
1. Sprouting converts the carbohydrate from starch to sugar allowing the body to use it more efficiently… nutrients are more bioavailable, less work for your body, improves digestion and quality of protein, and increases B vitamin content and fiber
Combined sprouted mung beans in the pressure cooker, pressure cooked sweet potatoes, mashed with fork and combined with below items
2. Flavor! Warmer flavors for the fall - basically everything I had in the garden blended - hot peppers, chives, ginger, mint, cilantro, parsley, thai basil, with a hot thai curry mix, 3 eggs, almond flour, salt, turmeric,
Made 12 burgers (6 for this week and 6 frozen for later when I'm in a pinch)
Drinks: Kombucha (lavender basil, lemongrass ginger)
Lemongrass, grated ginger
Lavender and basil leaves
Just let is hang in there for a bit, strain
Benefits
Seasonal eating is so key. This is the kind of thing that was made to happen naturally - it's our superpower to get through the winter healthy, our greatest weapon - however through our conventional food system, we don't tune into it.
However you slice it - from scientific research, hunter-gatherers, or ayurvedic perspective - it’s a change in diet that has immediate effects on our health, the economy, planet, and businesses.
When we don't tune into this, it disrupts our body, ecosystem, economy and our ability to sustain off our community
In addition: it’s cheaper when everything is in abundance (all of this was $18 and many of these items will last me much longer than a week), fresher, supports local economy, and higher nutrient content.
Microbes
As changes happen with the new season, so do the microbes in the digestive system, manufacturing enzymes that change seasonally to help with the digestion of seasonal foods to boost immunity needed in the winter *(like the starch-digesting enzyme, amylase, as diets increase with the more harvest tubers and grains)
Microbes are connected to our nervous, cardiovascular, immune, digestion, endocrine, and muscular system - helping to breakdown toxins, increase number of immune system cells, regulate blood pressure, breakdown and rebuild hormones, promote healthy metabolism, inhibit growth of disease and adherence to pathogens in the gut.
Because 60-70% of the immune system is located in the gut, foods our most intimate contact with our external environment (through soil of locally grown foods).
Microbial diversity with the seasons allows the environmental microbiome to directly effect the human microbiome - providing us the vitamins needed, supporting the immune system, as well as the community and earth.
Put all this together - it not only allows me to train better, thus perform better but that of those around me - the community and planet.
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Nationals: Cleveland Adventures
I definitely haven't given this trip the attention it deserves, as a lot of incredible moments came out of Cleveland. From the food, to the road trip memories, how I grew as an athlete, and where it is taking me - here’s to taking a moment to give it the needed attention. Further, how it's opened doors for much more to follow.
Each shot depicts an aspect of the race and adventure. A mix of the science in sport that I geek over, race results (plain and simple), but also the pure stream of thoughts that flow.
Cleveland - Nationals - 8.10.18 - 8.12.18
racing
The Swim
Let's fast forward past the moment when there was an E.coli outbreak and the swim almost didn’t happen, to the unbelievable morning sunrise and Lake Erie swim. For some reason when it comes to the swim, it's hard for me to get up and go, or really judge my pace. I'm used to the black line and going all out…and that's far from the case in open water. Usually, people get super intense, warm up and sprint. Usually, I like to do the opposite of what everyone else does. This means taking it easy and bringing it home. When it comes to triathlons, so much of it feels like fun rather than racing, so a major area of improvement learning how to switch gears (as opposed to admiring the sunrise, not wearing a wetsuit, making friends, and barely getting to the starting line in time). This was one hell of a wonderful swim (and that's probably not what I should walk away saying…so there was more left in the tank here). Considering this is my strength, I realized that I need to race this harder.
Time: 26:24/100yd
Pace: 1:23
Place: 5th in AG, 22 Gender, 123 Overall
The Bike
Now, a week before this race I bought and was fitted for a new bike (s/o to Rocktown for whipping this up quick and being one hell of a help still!). So this was the first time I really got to whip her out….and the feeling was nothing short of what I imagine flying feels like. For the first time, I wasn't the one getting passed by everyone. That was quite the feeling. Coming right off doing the Half, this felt like a piece of cake. Hit my targets, never went as fast, and nothing feels more liberating than riding your bike on the highway with 4 wide-open lanes of road to yourself. Win: first time averaging +20 mph and not getting by everyone!
Time: 1:10:17
Pace: 21.22 mph
Place: 8th AG, 75 Gender, 503 Overall
The Run
This hurt. I thought I bonked. I truly thought I had hit my end here. I spotted a disappointing pace on the watch and that was the last time I looked at it the rest of the race. I was thirsty. Feeling the heat. Overcome with depletion. There were these 2 massive hills on the loops and I savage mode went into full swing. This is testament to how important it is to not match physiological sensations to performance because little did I know that I was holding my fastest pace to date.
Time: 42:57
Pace: 6:54/mi
Place: 7th AG, 58 Gender, 428 Overall
FOOD
Most of this trip revolved around the poppin' vegan scene (who would have guessed!?). Needless to say, I think my performance in food selections overshadowed my racing. The pictures/comments say it best.
Winners:
FUN
All around, I walked away asking myself, how can I do this all the time? Experience this world through triathlons, my plate, meeting new friends, and exploring with great company. So effortlessly living out my lifestyle of swimming, biking, running, sustainable living, nutrition, health, science, entrepreneurship. It's all coming together so organically as I continue simply training, improving myself, sharing my ideas and skills, and getting after life with no reservations.
Overall: 5ht place in the US for the Female 20-24 category. Left with lots to improve on, zest for this life, valuable learnings, and a major itch for more.
Next stop: Switzerland. To be honest, not sure how this whole thing works but evidently a top 18 finish secures you a spot on Team USA for World’s. I’m just out here doing what I love and making it happen.
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Recaps, Reflections, Realizations: Processed throughout the race of triathlon and life (Rev 3 Half: Williamsburg/RVA Adventures)
There's been a lot of time spent putting in the work. This isn't always documented.
Part of me adores documenting the process and derives immense much joy from sharing the beauty of those moments.
Part of me loves the process so much, I want to BE in it. Not sharing, simply being. IMMERSING. 100%. Because of the life it gives me. I soak it in, am one with that, as it feeds my soul, rather than capturing it all.
Then there's the part of me that loves the opportunity for education. The knowing of the value to my experiences and sharing; the rigor and education I've dedicated to areas; the platforms enabling me the ability to empower communities, connect with others, mutually raise each other. There's a balance to it right? I've never really been the best at that (I've accepted I'm better at the extremes…but even the extremes balance one another out). Slight tangent. Continue on. *so that's something maybe that will be eventually shared - the programming, the scheduling, the growth, the knowledge, the intention, the journey…but that's not what I'm going for now*
What I want to share now:
My dad told me this story from when I was young - for some reason it's stuck. I was probably about four. We had the dishwasher repairman over, and doing the only thing I know how to do, I went over to strike up conversation and show him my Barbie.
"Oh my daughter has lots of those too!" His comment left me in shock.
Unaware of my possibilities, I ask what any other child living under a rock would - "You mean, you can have more than one Barbie??!"
Somehow, up to this point, I was unaware of all that could be, yet entirely content with what I did possess. Still, I had no idea what was possible. A simple conversation, and I was soon awakened - the possibility of more than I had ever realized.
Last weekend - I had a Barbie moment. Let me get to that later
(TL;DR: scroll to the bottom)
I'm still on a race high.
Training and competing leaves me elated, ecstatic, my thoughts come quickly and together, there's this energy in my veins where I effortlessly create, everything flows and connects. It's the most euphoric feeling. This mind-body-soul-energy alignment.
It's not always this way - to reach these points comes with it emotions, injuries, disappointment, pain, commitment, but damn that's what makes it so sweet. I've learned to embrace it all, feeling gratitude to experience the spectrum of putting your heart into something.
Short and sweet race recap: (skip if sports are of no interest)
- Simply put, I signed up for the half ironman in the winter because I felt like I needed to be a better person. I'm all-around more focused, excited, energized, and harder working when I'm committed to an athletic pursuit. It was time to light my ass on fire. I had a nice rest and I was ready for the next project (usually my intellectual creation is followed by athletic goals). This then translates to other areas of my life (for another time - further reasoning of why I train/race).
- Most of all, while physically I went into this at a great place - not racing to finish, but to actually do business - I was naive as anything. That's the best part about it... I didn't really know what to expect or what my goals should be, I had areas to improve and "beginners mindset", but that's the adventure/keeping the fun in it (honestly, I still don't know a lot)
- I had some pretty severe knee pain that was bumming me out going into this..so there was that fear I'd be in agony for 70 miles...fear that I put in all this work to be not be able to give it my best..which all-around hurts. Up until every component of the race I was unsure what would this would entail, and so fortunately I was able to put that behind me and leave nothing undone without pain being an inhibitor.
- Focus #1: I knew I wanted to have a balance between being super competitive, but having fun. Putting everything into it, but being relaxed. Not take myself too seriously, but also doing business.
- (the lesser) Focus #2: Let's be real. There were splits I wanted, numbers to hit, places to get.
- Swim: Expected it to be a lazy river as the current would carry me to shore. Well, the current changed and we ended up fighting our entire way. Warm as hell - 85 degree. Open water was freeing, freaky and fabulous. Watch clocked a 1:14 swim, which felt smooth and putting me first out of the water for women and 4th overall (but that means nothing, as swim-wins never win).
- Bike - Unreal ride through the plantations and farms of Williamsburg. Finally hit the numbers I wanted. Usually get smothered - which wasn't as bad as usual so that was nice. Couldn’t wait to get my ass off the bike and hit the run. (Huge area of improvement and now I'm itching for a new bike hehe)
- Run - Felt like I was flying. Fueled like a maniac - drinking at every mile, salt, Gu's every 4 mi, serious flooding of nutrients as I wasn't about to let that be my breaking point. Max and average HR within 10 bpm. Super steady, went my 1/2 marathon PR (~7:50 pace). Realized how much I missed the hell out of racing, kept great pace, and was impressed how much I could do without music.
- Traveled alone, made some cool buds, a nice little adventure (and racecation in RVA with Kase!)
- Recovered incredibly fast: account that to foam rolling, stretching, napping, Normatek and Chipolte. Back in the game by Tuesday.
- Ignorance is damn bliss.
- I went into this race asking two things of myself: give it my best and stay positive. And damn if nothing else, I would be happy if I accomplished those two things. The balance between being competitive and giving my all, but staying lighthearted and fun has been a personal focus of mine - to not take things too seriously. Needless to say, I did just that.
Now, getting to the sweet point of all the "OH HELL YES":
I really took this past year of life on a whim, yet very intentionally. So much (too much) time was spent (...ok still is) dwelling on making sure that there was a purpose to every action. So many wtf moments…where I was just moving in directions of where I felt pulled, but didn't have a plan. This often results in guilt for lacking purpose…as I wasn't doing everything I could to better the world and do my best..like I was possibly wasting my time.
Looking back though, this wasn't wasted and I was preparing myself for better (and I know I'd feel this way in hindsight..but I couldn't help it at the time). It's hard to know the output, but I've really become OK and trusting of uncertainty.
Do I wish I was a little less hard on myself - yes. But would I have made it here if I wasn't?
Do I sometimes wish I wasn't so hungry to hustle - yes. But this previous break of "hustling" like I usually do was experimenting with balance, learning how to be "off" and growing differently.
Things started mattering to me that didn't before - rest, down time, time with friends, pausing, doing less.
So organically though, everything unfolds perfectly and continues to compound on my passions - truly a testament of going after what you love with 100% heart and conviction, knowing when to let things come, but putting in that WERK in every way. While I'm never certain what the future holds or what's next, I know for damn sure I'm going to keep following those tugs, as it always leads to living the fullest experiences of life and serving others. At this moment, there's this indomitable belief that these experiences will continue to build on each other.
In the purest sense - I'm going after what I love and it's led to developing my lifestyle - as I go in every direction so fully and deeply, and racing being one part of that. I'm excited to unravel this more.
Now, as I promised - the return of the "Barbie moment":
Well...Nationals BABY! It just so happened that Rev3 Williamsburg was a regional qualifier for Nationals this year - and snagging a first place age group finish happened to score myself a spot.
The beautiful naivety of it all. So here I am 2.5 weeks out equally excited to keep training and programming as much as I am about the food scene in Cleveland. Traveling, racing, and getting after something. The best part - until this point, like when I was four, I didn't even realize all of this was "a thing".
…it made me think..what else is out there I'm not doing or I haven't pursued because I didn't "realize it was a thing"?
So here I am, not waiting to be shown and told what's possible - but making all I want "a thing". Mostly, because everything I've desired in life has consisted of "things" that don't yet exist. Barriers broken.