Periodization and Transition Phases - Approaching the Final Cycle of Business School

(Mostly) Mind (this week)

"The dream you are living is your creation. It is your perception of reality that you can change at any time. You have the power to create hell, and you have the power to create heaven. Why not dream a different dream? What not use your mind, your imagination, and your emotions to dream heaven?"

- Don Miguel Ruiz, The Four Agreements (Love More, Fear Less - it's inspirational as hell)

I often think of my life in terms of macro/micro training periodization cycles - here's a very simple picture to visualize how training periodization works (simply put, purposeful waves (gotta love me some water analogies). There are cycles of grinding and maxing out, testing your limits - but in order to grow and optimally perform, these challenging times must be followed my rest, relaxation, and recovery. 

In life, these 'down' periods (transition phases) take the form of reflection, allowing one to process absorbed knowledge and experiences, sometimes realize what you've even accomplished, and take a moment to learn from the past. If you push too far without this, a lot of the hard work and training will go to waste, you risk injuring yourself, you burn out, and you simply become over-trained, not yourself and no longer involved and benefiting from the process.

I'm fortunate to be in school where this type of transition phase is worked into my schedule (aka SPRANG BREAK!!). While many chose to take exotic trips or raging cruises - what I needed for a break was time to simply pause. This week was an active recovery week.

Of course, no surprise...I walked into this week with ambitious intentions - the business plans I would write, the personal projects I'd complete, etc. Yet, the moment I finished those final exams and completed the long trek home...all I could do was sleep (and eat). I had no idea how (unnecessarily) exhausted I was.

Three years ago when I was forced to do nothing but think during my hip surgeries, something I never paused and stopped to do, I promised myself that I would intentionally plan time for this in the future, as it is essential for growing (or else, like stated early, you burn out, or get sick, off-track, etc. and eventually are forced to stop).

Often times my greatest ideas, insights and intuitions come to me after I've taken a break for a few days. Like a taper from training - at first I feel 'off' or may question if I've even put in my best work, if it was good enough, could I have done better. Will it pay off in the end? In sports and life, there's uncertainty at this point because the work's behind you. However, along the way you trusted in the process, so shouldn't you believe in the outcome?

At about Day 5, as in training, I hit this point where everything starts to come together. The accumulation of learning, work, and experiences..my training…and I realize "I still got this"…I'm on the right track. I'm thinking like myself. This "performance test" comes in many forms, often life challenges, ideas or direction for what's next.

When training, it's hard to stay in your own lane. We all have different goals - if you train or do the same as the person in the other lane, you will likely perform the same as them. If that's your goal, then that can be a beneficial training strategy...however, today that's not my goal.

There's plenty to learn from those around you. Those you surround yourself with can serve as motivation, challenge you to be better, or simply be there to keep you on track and remember your goals. However, when your goals and dreams differ from the focus of those you are around, it's easy to lose sight of what you came here to do.

After any test of performance, it's essential to redirect your focus and make changes to the next cycle of your program according to what's working and what's not working (and also what you may want to try experimenting). As I head into my last "cycle" of this semester, the final weeks of grad school, it's a time to refocus and align with my goals. Following what I love, doing what aligns with my long-term goals, serving other's, and fearing less.

"Imagine living your life without fear of expressing your dreams. You know what you want, what you don’t want, and when you want it. You are free to change your life the way you really want to. You are not afraid to ask for what you need, to say yes or no to anything or anyone."

It's only after these tests you realize it was pretty damn irrational to have ever worried or questioned yourself. I believe this emotion does serve a purpose those - because without out any sort of discomfort, we would just casually go about things, perhaps not attentive, without anticipation, never feeling the extremes, no satisfaction or appreciation.

"Imagine living your life without being afraid to take a risk and to explore life. You are not afraid to lose anything. You are not afraid to be alive in the world"

This is why I've grown to love the process of business creation - it's often a game, an internal sport. There are no rules when you it comes to your original ideas, no process on how to take principles and concepts and turn them into creative advancements, no one to tell you what's the right way to go about it, no one is making you do it...there's only the optimal level of intrinsic motivation to create in a flow state...there's no wrong, there's only learning.

It's a game, because most of the time while there is a process and plan to the madness...I have no idea what I'm doing or what's going to happen until after I perform. 

Meals 

Spring Break involved lots of meals full of wholesome and fresh food from our greenhouse and chickens. I discovered the magic of frozen avocado's in smoothiess and experimented with improptu recipes when my friend and fellow foodie from school (s/o to Kristen) stopped through for a couple days to join me in eating and exercising all day.

If there's one thing for you to takeaway - I ask you to never waste a rotting avocado again. Dice and pop in the freezer for later use. Thank you.

Moves

Lots of yoga took place this week (where I was introduced to this week's quote)...a time for releasing and re-centering. I couldn't pass up the free time to create and introduce a new lifting phase, and I enjoyed two long, adventurous, warm, sunny bike rides on the C&O Canal. 

Here's one of my favorite, fun workouts that kicked my ass: 

Full Body Barbell + Dumbbell Blast (45 minutes)

• 10x each exercise, 3x each cycle
• Followed by 1 minute sprint

1. LEGS

• Squat
• Deadlift
• Reverse Lunge
• Sprint: 1 min banded jumping jacks

2. ARMS

• Push up
• Row
• Chest Fly
• Sprint: 1 min hops over barbell

3. CORE (I used a TRX and was in pushup position)

• Circles (5x each direction)
• Knees to elbows (Oblique crunches)
• Pikes
• Sprint: 1 min elliptical 

4. ARMS 

• Chest Press
• Delt Row
• Rev Fly
• Sprint: 1 min hops over barbell

5. LEGS

• Hip Trust
• Squat Pull-Through
• Lateral Lunge 
• Sprint: 1 min banded jumping jacks

It's as hard as you want to make it depending on the weight and type of each exercise. The point is to move everything, keep your heart rate up, and challenge yourself...so it's a flexible workout format to switch in/out whatever you'd like. 

More

Of course, much more has occurred these past months besides the thoughts between these two ears, what I (primarily) share to be occurring in the kitchen, and my gym chronicles.

I continue to be surrounded by loyal friends (and jeez..realize how lucky I am) and family who I cherish and share many special moments and relationships. I included some of the fun...but of course photos don't always do it justice. 

make it a great week! - ap

Counseling from Children, The Science of Seasonal Eating, Business Movement 101 and Weekly Lesson One-Liners

 

 

Mind

"There are hundreds of paths up the mountain, all leading to the same place, so it doesn't matter which path you take. The only person wasting time is the one who runs around the mountain, telling everyone his or her path is wrong" - Hindu Proverb

The pressure of providing content, staying connected and actively scrolling through social media for enjoyment is real. It's pretty pathetic this is the challenge our generation faces on a daily basis.

When you are constantly posting (or keeping busy with the posts of others), you aren't present in what you are doing. I love to share experiences, and perhaps offer something that I am experiencing that will be helpful to someone else...but it's also important to recognize that being present in your own life is more important than that. 

I'm finding that balance. 

*Read this excellent article inspiring continuing that topic* It's absurd this is actually a problem faced these days but nonetheless it can't ignore that. It's a longer read but definitely eyeopening! 

The real content: A couple messages gather around this theme of paths (whether it's in what you do each day, how you choose to live your life, or in work)

The paradox of opportunities: One of greatest beauties of life derives from the vast amount of possibilities and boundless directions. It's this same beauty that also bears one of life's greatest challenges. While so free, we can become overwhelmingly restricted...as if there's a perfect path to be chosen. In business terms, "opportunity loss". Some struggle with finding something to do and where to work ...a difficult decision nonetheless...however for myself, it's choosing between everything I want to do. I don't know if it's any better but it's an ambitious problem to have and keeps me hungry and on my toes.

The MA program fills our days with opportunities for networking, learning and career advancement. Lunches with corporate executives, board of directors and professionals (which are all super awesome!) however it was the counseling from a 10 year-old that I want to share. 

At last Friday's Wake Soccer game, we made friends with some kids (clearly I'm winning for grad school social activities). Who I really was talking to was myself, 12 years ago - hyper, full of energy, understanding of others, confident, bold, and dreaming. 

My teammate had her dog (in a dress)...so like every other person...I figured these young girls were going to stop by, pet the dog, and leave. Like most people.

..the rest of the soccer game was spent having all kinds of conversations ranging from school to life plans with elementary schoolers. 

When kids ask you what you want to do with your life...there's this sense that you need to over-simplify things so they understand...and here's how I found myself explaining what I wanted: "I want to be moving around where people are fun and doing crazy things, I want to create solutions that change the world, and lead people toward a healthier and more improved life through health and food"

And here's where 10 y/o me comes in - she starts doing the "twitchy jumpy thing" as she excitedly exclaims that she holds the answer. She so confidently tells me I need to be a counselor, that I love helping people, that I need to own a healthy store where I have solutions for people revolving around food and exercise.

(And so we began bouncing and talking about farmers markets and haircuts and essential oils - so innocently and unconcerned with how we just picked up a completely new conversation and never finished the other. That's also how I knew it was me)

It's funny how I spend hours with all these career experts - asking them where I should go, what I should do. Yet I meet this 5th grader at a soccer game and she had the answers. The answer being that we each have it inside of us - and that there are many paths to get there. Her understanding and genuine energy was so pure and unpolluted by the outside influences, ego, and norms that society inadvertently places on us. We go out searching for all these answers, waiting for someone to confidently send us in a direction and validate that our choice is the best one - yet, kids - with their unbrainwashed wonder, clear lens for dreaming, and invincible sense of possibilities - are often the greatest reminders of what we really want to do. 

Meals

What's in season?

• Apples, cabbage, tomatoes, collards, cucumbers, green peas, herbs, corn, kale, lettuce, 'shrooms, bok choy, blackberries, pumpkin, raspberries, peas, spinach, sprite melons, sweet potatoes, turnips, zucchini, beets!
• RIGHT NOW..is the peak of the best of the best selection...this summer to fall transition is the only time of year where you'll ever have such a wide variety

Is it important to eat certain foods during specific times of the year? 

There's a whole area of study stemming from the understanding on what to eat and when but here's what you need to know...

• Fruit's and veggie's beautiful spectrum of visual appeal come from their pigments (like our skin colors). Just like we have shades, so do plants. Chlorophyll (greens), Flavonoids (blue, red, cream), and Carotenoids (orange/yellow). Each are special in their own way, providing unique and different nutritional benefits (hence, why we are told to "eat a rainbow" b/c of the diverse essential vits+mins and nutrients necessary from all of them)
• Carotenoids (organge/yellows) bring this to the table: Vit C, Beta-carotene, Vit A, Potassium, Lycopene, and Antioxidants
• We are creatures of habit. We get in routines and purchase the same foods every week. Technology has enabled us to eat whatever we want, whenever we want. However the combinations of vits+mins and nutrients that our body craves for optimal functioning constantly change throughout the year.   
• Eating seasonally: It tastes better, it's cheaper, it's sustainable..even nutritional analyses have shown significant antioxidant content differences (freshly harvested, rotated...more bioavailable nutrients)..combat flu season with a simple coordination of your diet. 
• Also next time your fake tan goes wrong and you'll look like this - just say you over did it on the fall vege's carotenoids

Moves 

Ironically, it's the fitness junkies who can be the most sedentary. A 3 hour workout does not give you a free pass to sit all day. Being that I'm in class from 8am-5pm, I'm experiencing this corporate-like culture. I experienced this, gained perspective, and am now changing it. So I left off last time switching things up: had an epiphany, made some changes. Here are the few major ways to inject a bit more movement, improve your level of work, and elevate your well-being: 

• Combat the movement discouraging clothes - so long heels, restrictive skirts and even those damn tote bags. 
• Biking to school - Active commuting gives a major boost to psychological well-being (school or work, this is important for us all), including happiness and ability to concentrate. Well-being is found to be higher for people commuting by active travel like walking or public transport compared to driving (and obviously the physical benefits follow, as well as increased creativity)
• Sitting on the floor - Chairs are a luxury and not doing us any good ...instead of going into depth on this, you can follow the link to read more. 
• Cut the Commute? - I recently came across this....startling (but not surprising) that the simple act of community is killin' us. Cutting you commute is equal to the equivalent of making $40,000 more in yearly salary! Right now I am paying that much...so I'm pretending that by walking/biking to school they balance each other out :) (I'm not even considering what it would be if I was actually commuting ..that's a whole other story...)

More

For the sake of entertainment, wonder and to reassure you that there is never a dull moment - my attempt to recap the past three weeks through the wisdom of one-liners: 

-When attending a career fair: professional frat party - packed, sweaty and thirsty for conversation...yet crucial for networking

-When at a Wake Saturday football game: proof of what the power of free food/drinks and Harambe can do

-When attending your professor's husband's concert: if there is no divide between the band and audience, it's acceptable to go on stage

-When recovering from an unfortunate butt dial: nothing...just never take your phone into the bathroom

-When surviving your first financial case competition: 48 hours of Finance requires 96 hours of recovery...never underestimate the importance for a platform of creativity 

-When competing in grad school field day: competitiveness and sun-burn susceptibility doesn't change with age 

make it a great week! - ap

Swervin', Stories, and Skillets

MIND

"Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive" - Howard Thurman

One of our first courses is on leadership. We were assigned a project called a "Reflected Best Self Exercise", a way to understand our strengths and contribution through a story-telling, feedback-seeking approach and analysis. Strength-focused development and performance has been all the hype in the large body of leadership development research and growing more popular in business and management theory. 

By reaching out to people who know us well (and can provide honest opinions), it allows us to expand our understanding of who we are and what we do when we are at our best.

Reaching out to people and asking them to write three stories about you is one of the most uncomfortable and burdensome feelings. Seriously...who has time the take precious energy, emotion, and moments from their day to sit down and write three stories about me?

I'd see email notifications and would get nervous...oh god did they have anything to say? What if this cost them too much time?

........ I would get stories back and not only be blown away with the thought, thoroughness and detailed kindness in each response that truly gave me perspective and served valuable in understanding myself – almost EVERY email ended with something along the lines of “I actually really enjoyed doing this!”

Not only were these individual responses incredibly special to me, but for others as well.

I realized...we shouldn’t wait this long to hear how we’ve impacted the lives of others and where we best add value. 

Never would I put this upon anyone to write about me had I not been forced to for class.

This gave me an idea.

SO for the next year, once a week I am going to send someone three stories.

I want to not only help others find their strengths, but also reap the value as the one writing - to reminisce, grow a sense of gratitude, and adopt a mind frame looking at the world in terms of what others have done for you.

MEALS

It took me 4 weeks to realize that we don't own a stove-top pan/skillet/anything except for a pot. Got a cast iron pan, a tray and a pot 'doh. 

I'll mention the two cast-iron pan recipes because it was super easy to do and clean up (score.) Side note: I apologize in advance for the vague directions (i.e. dash, scoop, sprinkle) I tend to eyeball when I cook ...so from here on out I'm going to do a better job with taking notes so I can replicate and share :)

1. Breakfast Cake

• Set oven to 350, put the pan in with a scoop of coconut oil
• Combine 1/4 c Almond Flour, 1/2 scoop Vanilla Protein Powder, 1/2 tsp Baking Soda, dash of salt, and some sprinkles of ground flax seed, with the liquid mix of an egg, a couple splashes of almond milk, tiny scoop of melted coconut oil, and a squirt of agave,
• When the oven's ready, pour it in the pan, put a handful of frozen blueberries on top and cook it for......honestly…I'm so bad…don't even know how long I cooked it for..I just smelt it and knew it was done. Let's say about 20 mins 

• Trader Joes has this incredible PB that has flax, chia seeds and is crunchy! Opened up a fresh jar and put a very generous "scoop" on top

2. Sizzlin' Breakfast Hash

• Roast chopped cabbage and potatoes drizzled with olive oil at 400 until crunchy (usually around 20 mins)
• In the pan coat with olive oil, drop in a handful of kale, add the roasted veggies, crack an egg, top with sliced tomatoes and put in the oven for another 10 mins
• Enjoy warm! (I topped mine with salsa for a little kick)

MOVES

Kickin' off the week, Hayley and I head out for Barre...pull out of the street and get a flat tire.

We sure as hell didn't wake up at 5:30 for nothing. And what else was there to do while waiting for AAA than get that werk done.

*Cue spontaneous, full body kettle-bell, dumbbell, and stability ball circuit in the parking lot. 

4 exercises, 4x - one for legs, one for arms and one for core...each round followed by a lap around the block. 

We were wet. It was bad-ass. But it reminded me of a story my dad told me growing up..and soon I realized I'm not near as a bad-ass. 

MORE

The flat tire was a slight reminder of an important lesson. As a kid, each morning my Dad would get up before 3am for work so he could drive and hour and half and get their before 6am…over an hour before he needed to be there. Why? The reasoning for this is you never know what is going to happen. Being late is the one thing you can control. We can't control how others act, traffic, situations around us but we can control being on time.

One morning on his way to work he got a flat tire. At 4:30 am he pulled over on the side of the road, fixed his flat and still got to work before everyone else. No one would have any idea that before they even arrived he had changed a flat and still got there early to get started on work.

....SO while Hayley and I may not have changed the tire ourselves (however, she did do a workout, meet with AAA, get taken to the tire shop, get a new tire, have breakfast and coffee (team effort), and be at school by 9), and I'm clearly not a grade-A bad-ass - it did remind me of the lesson to always do everything in your power to control what you can - being early and prepared, showing up with character, taking care of yourself, constantly improving yourself. With all the unexpected occurring day-to-day there are things we can control in our lives and that is where champions are made.