Gary’s Fitness Blog

This week has been a highly stressful week for most Americans as we watch the financial stability of our banking system challenged, as we fear our retirements being pushed back or dissappear, as our small businesses worry about payrolls and slowing business and as we watch our government operate as usual (ineffectively and unintelligently).

It’s been tough as I see clients come in to the personal training studio with all their built up anxiety, hoping for some type of escape from their day.  But it isn’t easy to escape the stressors because everywhere we turn the news cycle is focused on the worst and we are all curious what will happen.  In fact, as I type this I have C-SPAN on in the background listening to the represenitives speaches as they prepare to vote in a couple minutes.

The one thing that my clients and I agree on is that after each workout, they feel a little better then they did as they walked into the door.  The reason: Exercise is a great release for acute stressors and a hedge against future stressors.

How does exercise help relieve stress?

When you look at the common stress response that the body goes through, we have two natural responses when encountered with a stressor.  We can choose to either fight or flee.  This flight or fight response is the first step in the General Adaptation Syndrome, which is a model of the entire cascade of changes and responses that the body goes through as a response to the stressors.

While this reaction was a positive response and reaction in our earlier history (for safety and survival), it poses many problems related to our current lifestyles.  The biggest problem is that while we are getting this injection of adrenaline and cortisone into our system, we are often left “reactionless”.

By involving ourselves in an exercise session while stressed, we allow our bodies to use that heightened state opposed to allowing it to cascade further and ultimately become a liability to our immune system and mood states.

This theory of exercise improving mood and relieving stress has been tested in many research projects and laboratories over the years.  While I was in graduate school, the impact of exercise on mood states was something that I did a lot of literary research on.  Specifically, I was interested in what types of exercise would prove to be beneficial for reducing stress or improving mood.

Here are some lessons that I learned:

• Make the exercise aerobic in nature.  For example, jogging, walking, circuit training, swimming, etc.
• If possible choose an activity that is rhythymic in nature.   This helps facilitate a “moving meditation” component.
• Don’t go all out.  While you want the intensity to be enough to allow you to start breathing deeper and to build a sweat, you don’t want to completely fatigue your body - which often leads to lessened mood states opposed to improved mood states.
• Don’t make the exercise session competitive.  The competition can be stressful itself, there is no need to add on to the pile.

Those guidelines leave the door open for many different activities, so I suggest you chose something you find enjoyable.  If you read this blog, then I’m guessing you like to run, swim and/or bike - all of those can be great options (if you don’t have to deal with stressful traffic).

The goal of the exercise session is to counteract the negative impact that the stressor caused through the flight or fight response.  While exercise is a great method to do this, another method that I’ve discussed over the years is by eliciting the Relaxation Response.  The great thing is that use can use exercise to elicit this reponse (which maybe the reason exercise works in the first place).  Read my post, “Mental Training for Endurance Athletes” to get more ideas on how these two can work together.

How does exercise hedge against stress?

As mentioned above, the response to an acute stressor is rapid.  The repsonse involves activity from the cardiovascular, respiratory, hormonal and muscular systems (more become involved soon after).  The idea about exercise acting as a hedge is similar to training for a 5k run.  The concept is that when you are in better shape (physiologically), that stress response is not as dramatic to the system.

In some cases, there is research that shows that the body not only responds better to the heightened state resulting from the stressor, but that the response to the stress is not as elevated in the first place.

Most of the research that I’ve in this area measures fitness in terms of cardiovascular and respiratory fitness.   In fact, a lot of the reseach is done with cardiovascular patients with a history of ischemia and their responses to psychological stress before and after a conditioning program.

Because of the research, I would again suggest that the best training methods would be to include regular aerobic exercise (with your Dr’s consent).

Final thoughts on exercise and stress reduction:

One of the individual’s that lead me into this interesting field of study and topic was Wes Sime, Ph.D. Dr. Sime had a doctorate in exercise physiology and clinical psychology (he liked school!).  And it was interesting to listen to stories of how he would use knowledge from both disciplines in his sport psychology and consulting work.

Today I continue to hear more and more stories of psychologists and psychiatrist prescribing exercise as a way to help manage mood states and to reduce stress.

When I see a client walk into the studio stress out, I realize that I can help make their day a little better (as long as we don’t ruminate about the issues together).  By inserting a little more cardio into their program, less rest between their strength training, and constantly getting them to focus on the task at hand - they’ll be able to walk out with at least a half smile on their face.

Links to Individuals that research around this topic (that I have learned a lot from):

1.  Wes Sime, PhD (was at University of Nebraska - Lincoln)
2.  Bonnie Berger, EdD (did a lot of the exercise type and mood state research, Bowling Green State)
3.  James Blumenthal, PhD (Behavioral Medicine, Duke)
4.  Herbert Benson, MD (Mind Body Institute, Harvard)
5.  Robert Thayer, PhD (his book Origins of Everyday Moods jump started me some, Cal St. LB)

– Back to your regularly scheduled crisis! —

The subject of when to eat and how often to eat is a common question that we get as trainers and coaches. There is a lot of discussion in the media about this topic that often leads us to believe that there is a magical formula to meal timing as it contributes to weight loss or weight management. So what are the facts?

Bottomline: There is no way to lose weight if you don’t create a calorie deficit. The timing of those meals may be helpful, especially if you look at behaviors and food cravings.

A common theme that I see in many people’s behavior patterns is that they eat very little in the morning before they head off to work, they grab a smaller quick lunch (if time allows) and then they find themselves needlessly tired and hungry by early afternoon. This hunger craving might be alleviated by a trip to the vending machine for a quick “satisfying” treat (like snickers, right?), followed up that evening by a large dinner at a restaurant or home.

I have been through these cycles and patterns too. The two sabotaging behaviors in this scenario are:

1. Eating too little during the first half of the day.

2. Which leads us to choose poor foods during the afternoon and overeat at night.

A commonly heard meal timing theory is that you can’t eat after 9pm (or any other time you may have heard). The issue isn’t so much that you eat after a specific time of day, it is likely due to the fact that you are overeating to make up for what you feel you didn’t eat earlier that day.

Another issue with late night eating is related to the behaviors that are associated with those hours of eating. Eating at late hours can often be done while sitting around trying to relax from a hard day of work, family (and hopefully exercise). Again, this situation is the perfect setting to mindlessly eat foods that are not as healthy and to mindlessly consume too much of them.

In the most recent Issue of Fitness Matters, put out by the American Council on Exercise (ACE), they tackle the meal timing discussion. Their suggestions:

1. Let hunger be your guide (but don’t eat mindlessly)
2. Eat a healthy breakfast - with whole grains and fruit
3. Create a calorie deficit - through consuming fewer calories than expending (add exercise)

So should we be concerned about when we eat during the day, while trying to lose weight?

My answer would be yes and no.

Yes - Because it appears to be beneficial to consume high quality foods earlier in the day so that we don’t overconsume later in the afternoon and evening.

No - It is ok to eat foods later in the day, as long as that food is part of a normal meal plan and not the result of mindless consumption or binging episodes to manage emotions or boredom.

My Challenge to you:

1. Over the next 5 days commit to eating a breakfast with at least 1 piece of fruit.

2. During those 5 days keep a food log. Watch your own patterns and see if you find yourself eating food without even thinking about what you are eating.

Resources for more information:

Books:
1. Mindless Eating: Why We Eat More Than We Think - a great book that discusses the topic of why we overeat

2. In Defense of Food: An Eater’s Manifesto - my favorite book on nutrition lately. It just breaks down the subject into something as simple as “Eat Food. Not Too Much. Mostly Plants.” Simple, yet complex in execution.

Web Links:
1. Thoughtful Decision vs. Decisions Made Without Thought - a post I wrote in January of 2006 discussing my own struggles with becoming “aware” of what I feed myself and why.

2. Fit Day.com - a free website to help you journal your food intake.

3. Meal Timing - Zone Diet Webiste - interestingly, they suggest an 11:00pm pre-bed snack

4. Tri Fuel - Meal Timing, Composition, and Amount - article by Ellen Colemen, RD, MA, MPH, I’ve always enjoyed her stuff on nutrition for runners and triathletes

5. Men’s Health - Meal Timing Examples - just a sample of three scenario’s, not for everyone but gives an idea

The picture above is from this past weekend. The weekend was a good reminder as to what balance can create for your health, sometimes fitness, but may not be a positive factor for performance. Read On.

This past weekend Nikki and I spent Saturday afternoon through Sunday afternoon at the Boone Creek Anglers Club. It was a short retreat with the other trainers and families from Fitness Plus (the studio we personal train at). It was a great way to spend some time socializing, relaxing, hiking and just being around nature. We often take little trips outdoors in order to get away. Thankfully, we live in Kentucky where there is a lot of natural beauty to be explored. (Even though people say that we should still be living out west if that is what we truly desired… take a look for yourself. Pictures here.)

The whole experience allowed me to solidify some thoughts that I have been having on what type of year I would like to have in triathlon, running and competing.

The process of an active lifestyle:

Last year around the New Year, I wrote a post discussing the benefits of setting up process goals. It sounds easy, but often we fall into the outcome based thinking. As I approached Ironman Wisconsin in September, I felt that pressure to become more and more outcome focused. Some of that pressure was from others always asking what my goals were, some of the pressure was within in my own mind deciding what would be and what would not be successful.

I feel like I succeeded in fighting off those pressures and just allowing my training plan take care of itself and allowing the race to happen. (You can read my race report if you want.) The interesting thing for me was what happened after the Ironman. I quickly became dissatisfied with my accomplishment and found myself looking for how I could “better” my efforts this year. And by better, I mean, how can I prove myself to others and myself again.

By November, I was making plans to do two and possibly three ironman distance races in 2008. And my training plan was beginning to be sketched out. But that is not what I want to be about. I can’t force myself to be happy only by beating “x” or even out-doing myself. Triathlon, running and all the activities that I’ve competed in over the last 9 years has been about a lifestyle.

I find it interesting that on January 1st, 1999, I sat down and wrote down on a piece of paper

“complete a marathon”

And nine years later, I fully anticipated completing a couple marathons and iron-distance triathlons in the same year. There could be a lot said about the change in lifestyle that has occurred during that time!

This year I have decided to revive my commitment to the lifestyle, the daily process of being active. I’m not 100% sure what that means right at this moment, other than it means I will seek balance in my activities and I won’t target an A race.

Why? Well my thinking is this; when I have an A race chosen each day is geared towards one single day of the year. This reality alone makes it difficult at time to chose activities that will increase my enjoyment, because the activity chosen is the one that will prepare me to do that race better.

I will still race, but hopefully no race will become more important than another. Nor will any race become more important than my Saturday rides. There might be a lot of peace available for myself if that is true.

The bottom line is that I’m taking the “Basic Week” idea to a lifestyle extreme of having a noncompetitive anticipation as my end. The reality is that is where it all began 9 years ago. As an 11 hour Ironman athlete, that is really where it is anyway!

Balance and Athletic Success:

My perspective of this as a coach is that this is not an optimal strategy that results in the best possible race. When it comes to health and fitness there is a level of balance that we all can achieve; when it comes to race performance, there is often little room for balance. The best athletes are those with a life that has little balance involved in it. If you have any questions about this, watch the documentary “What it takes“.

I received the documentary (along with the trainer version and Showdown) for Christmas. It is a very inspiring and interesting video, but you don’t see much balance available for those at the top end of the sport. They live swimming, biking and running.

Many of you are probably saying, “yeah but”. Yeah but, I don’t want to be the best. Yeah but, I’m an age-grouper not a professional. Yeah but, etc….

The truth is that at the long end of the tail, there is not much balance - even for the “everyman”. I personally will not be a top professional in Hawaii, I know that. But even when I compete against myself, I realize that to become a much faster Ironman than 11 hours, I’m going to have to sacrifice a level of balance.

In 2008 I will likely not become a faster Ironman athlete, but I will be very active. That’s the point.

The group from Mideast Multisport did a beginner’s triathlon clinic this past weekend and the number one response that I saw was - “We want to know more about nutrition”. The topic is very large and extremely polarizing. The other aspect to the topic of nutrition is that when you get down to the area of creating meal plans and specific requirements, you really should consult a sports dietician. (In fact, if someone other than a dietician is doing this, they are likely stepping “outside the bounds” of required licensing.)

With all of that said, when I hear people talk about nutrition and their needs I commonly hear a couple issues:

1. They are only concious about their nutritional intake while consuming sports drinks and other sports nutrition products. They just want to “fuel” the workout.

2. They want the details, details, details, yet lack a proven track record to show they can manage the basics, basics, basics…. a great interview that I just listened to recently was with Faris Al-Sultan on Competitor Radio, he makes a few funny comments regarding age-groupers and nutrition.

Focusing on the Basics - my experience with CSA since May

This may seem too basic for everyone here, but when it comes to nutrition I have to allow myself to keep it very simple. If I make it too complicated than I start to obsess about details regarding everything I eat and then I have a mind that continually crunches kcals, grams of pro/carb/fat, good fats, bad fats…. and on and on.

To be honest, I used to like doing those calculations, especially when in an academic setting. And there’s still a glimmer of interest that resides in my head to move on to get my Ph.D. in that area, but all that data never seemed to make my diet and behaviors improve.

This season’s quest for sticking-to-the-basics was kicked off by an article I read in the Chevy Chaser Magazine back in March. The magazine had a great article discussing the idea of community supported agriculture (CSA) and the local farms that have CSA programs. After researching a few of the farms at localharvest.com, Nikki and I sent an email to and eventually signed up for the “mini-share” at Elwood Stock Farms.

The idea behind a CSA is that you purchase a share in a local farm, in return you get a share of the current harvest each week. The benefits are pretty amazing from our point-of-view:

• You get locally grown vegetables / fruit
• The cost is cheaper than purchasing organic foods at chain stores (nice little yuppie organic/whole food stores too)
• You are forced to eat a variety of produce
• The volume of produce is enough that we have to eat them regularly
• We support a local business and economy

There are a lot of good things to say about CSA’s and while this is our first year of participating in a program, we are already discussing what we will do in the “off” months here in Kentucky.

How this relates to sports nutrition.

It all goes back to the basics. If you have trouble maintaining a normal diet, is it reasonable to believe that you can carry out the habits of an “optimal” diet for performance. The study of human behavior shows that drastic changes are not likely sustainable. Eating a well balanced and healthy diet is similar to the first suggestion I give to people about how to improve their training - do it everyday. Eating a “perfect” diet for 3 days a weeks, 2 weeks a month or even 4 months a year is not a beneficial in the long term as eating a sensible diet everyday, all the time. Just like working out for 30 hours in a single week doesn’t mean much if it takes 3 weeks to recover.

The CSA program allows us to focus on one of those sensible and healthy habits - eating plenty of fruits and vegetables. We try and combine that aspect of our meals with adequate (and lean) meats, limit as much “extras” as we can, this leads to a eating style that helps us support our health and training.

It’s not fancy, it is not a strict meal plan (couldn’t do it if it was), but I feel satisfied this summer with how my eating habits have improved. Do I eat perfectly? Nope. As most of you who have read my blog over time know, I still have a sugar craving quite often, but I’m not obessing about it as much. We are becoming entrenched in the basics, the fundamentals, once that becomes a way of life (or more so …) the other details can be addressed.

I figure by nailing the basics, I have a leg up on 75% of my age-group competition anyway…!