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Today winning meant being slow AF

There as been a lot going on in my life lately that while I have been managing fairly well, it still takes a toll. You’ve got your parenting responsibilities. For those of you who are parents, you know that sometimes raises little people can be down right taxing. This weekend and the last couple of months with my teenagers have been a challenge. And you parents know that when you have created, carried, sweated, bled, kissed and cried over those little people, this stress is a big one. Momma bear stuff.

 

Then you’ve got your “put food on the table” stressors. Running your own business and figuring out how to do that well, with more ease and what not isn’t any small feat. Being your own boss is awesome and not awesome at the same time. It’s real life stuff. Responsibility. Adulting. And the coaching world isn’t an easy one. Especially if you try to do your best all the time and try to figure out how to lead your people to doing their best as well. It’s real, raw and honest (and tough) at times. Especially considering that we attract people like ourselves. Hahahaha. OMG! 😉 just joking. Not joking. Haha. I’m one of my biggest fans yet some days I’m like … “BK seriously, get your ducks in a row, or at least in the same room.”

 

Then spice all that up with some other personal stuff of my own choosing that I’ve decided to work on and you’ve got a big tall order. I’ve had my share of tough times in life and some things to work on to get to the next best version of myself. We all do. When we start looking at those things straight on, life gets sweeter but sometimes the cleaning up and healing of things is a little challenging at times.

 

I was listening to podcast today about the 10 pillars of health. This smartie doctor guy was talking about his system that works to address all the “pillars” of health. Very interesting stuff and you know, not really a new idea. The yogi’s and eastern medicine have been working on this stuff for a long time. Here in the western world were we have our boot straps and type a/work harder mentality … the idea that in order to optimize health by working on all aspects of life, well thats not common sense to us.

 

I learned this lesson pretty well last year training for IMTX after three failed heart surgeries and deciding to have a different go of it. Not using western meds to control A-fib and working on these “pillars”. It worked really well and I was super pumped. Then came some personal stuff, again, of my own choosing … and I got in over my head for a bit. Or maybe not, but more of my energy went into the personal growth pillar for a sec while I tried to really work on some things and heal up some old wounds.

 

BOOM! And so in the sunshine I’m working with a newer version of myself and have to acknowledge that in my balancing of my life, one of my “pillars” is a little lacking. And that would be the physical one. Where I’m not as fast on the bike or run as what I use to be or what I want.

I mean seriously. Three time ironman finisher. Countless HIMs under my belt and here I am. Fluffy, slow, strong and still very awesome. I would love love love to be 15 pounds lighter. Be stronger. Look outwardly how I feel. But right now, with all that has been going on, I am in a state of physique that, while not optimal, is doing ok.

 

I had set out to do a 3 hour bike ride. Followed by a bit of running. A little bit of that motivation to do all that volume so far out from my next HIM was driven by weight lose. Maybe to beat the fat down and force it to go away. How many of us think like that? More is better right?

 

GRACE AND GRIT

 

Well, I got to thinking. What would be the most lovely thing that you could do for yourself right now. After all, the training plan says an hour bike. So two is more than enough. How about BK … you slow down and just enjoy the sun and acknowledge that fact that you can be out here. That you GET to do this. That you are healthy enough to even do an hour. Seriously. Love all the fat cells for a second and just LOVE every thing part of you.

 

GRACE: So I slowed down. Talked to all the cows. Really enjoyed the sunshine and the awesome cross wind that was blowing at a nice 20 mph. I focused on my daily reading of HOPE. And positive action, in the face of everything going on. Yep, I was a full mph slower than last weekends two hour ride which i was crazy happy with. This ride felt equally as good tho.

 

GRIT: I was kind to myself. I was strong enough today to give myself grace and the grit to KNOW that today the mph pace didn’t dictate if the workout was a success. Grit to give other areas equal merit. After all, I was well within the plan. So the box is a definite green. And thats good enough. More than good enough.

 

It is a win.

YOU ARE AWESOME!
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All about Vitamin D

Vitamin D : fat-soluble vitamin, which is actually a hormone. It is the only vitamin that the body will produces on its own.

  • ergocalciferol-D2
  • cholecalciferol-D3
  • alfacalcidol

Some Facts

  • Helps your body absorb calcium and phosphorus. This is vital for strong and healthy bones.
  • A fall in the concentration of calcium in the bloodstream is detected by the parathyroid glands, which then produce parathyroid hormone. Parathyroid hormone increases the activity of the enzyme (catalyst) that produces active vitamin D. This increase in the concentration of calcium together with vitamin D feeds back to the parathyroid glands to stop further parathyroid hormone release. The production of vitamin D is also directly regulated by calcium, phosphate and calcitriol.
  • Naturally occurring in some foods, added to others, and made by the body when UV lights hits the skin.
  • Must be activated by two produces in the body to be utilized. One is done in the liver, the second is done in the kidney. Very nutshell version.
  • Promotes calcium absorption in the gut
  • Helps prevent hypocalcemic tetany (involuntary contraction of muscles, leading to cramps and spasms)
  • Reduction of inflammation
  • Regulation of many processes such as cell growth, neuromuscular, immune function, and glucose metabolism

Huge Benefits

  • Reduces Depression: Research has shown that vitamin D can serve an important role in regulating mood and reducing depression and anxiety. In one study, scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms.
  • Helps facilitate weight loss

Some Sources

  • fatty fish (such as trout, sardines, salmon, tuna, and mackerel)
  • Beef liver, cheese, yogurt and egg yolks
  • Mushrooms provide variable amounts of vitamin D2
  • Fortified foods like milk

Vitamin D and Depression

  • Low levels of vitamin D have been associated with decreased cognitive function, specifically in the realm of mental health
  • Researchers behind a 2013 meta-analysis noticed that study participants with depression also had low vitamin D levels.
  • It’s also worth mentioning here that vitamin D is thought to be able to activate the synthesis of serotonin, a neurotransmitter and hormone that, similar to dopamine, can help to improve your mood.

Vitamin D and Hormones (sex)

  • Testosterone : Studies have found that an adequate level of vitamin D is actually pretty important for regulating this crucial sex hormone.

How Being Deficient Might Feel

  • Fatigue, aches and pains
  • A general sense of not feeling well
  • Severe bone or muscular pain or weakness
  • Stress fractures

Food*Micrograms
(mcg) per
serving
International
Units (IU)
per serving
Percent DV*
Cod liver oil, 1 tablespoon34.01,360170
Trout (rainbow), farmed, cooked, 3 ounces16.264581
Salmon (sockeye), cooked, 3 ounces14.257071
Mushrooms, white, raw, sliced, exposed to UV light, ½ cup9.236646
Milk, 2% milkfat, vitamin D fortified, 1 cup2.912015
Soy, almond, and oat milks, vitamin D fortified, various brands, 1 cup2.5-3.6100-14413-18
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 1 serving2.08010
Sardines (Atlantic), canned in oil, drained, 2 sardines1.2466
Egg, 1 large, scrambled**1.1446
Liver, beef, braised, 3 ounces1.0425
Tuna fish (light), canned in water, drained, 3 ounces1.0405
Cheese, cheddar, 1 ounce0.3122
Mushrooms, portabella, raw, diced, ½ cup0.141
Chicken breast, roasted, 3 ounces0.141
Beef, ground, 90% lean, broiled, 3 ounces01.70

Optimal serum concentrations of 25(OH)D for bone and general health have not been established because they are likely to vary by stage of life, by race and ethnicity, and with each physiological measure used [1,13,14]. In addition, although 25(OH)D levels rise in response to increased vitamin D intake, the relationship is nonlinear [1]. The amount of increase varies, for example, by baseline serum levels and duration of supplementation. Resource: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

*Serum concentrations of 25(OH)D are reported in both nanomoles per liter (nmol/L) and nanograms per milliliter (ng/mL). One nmol/L = 0.4 ng/mL, and 1 ng/mL = 2.5 nmol/L.

  • children and teens: 600 IU
  • adults up to age 70: 600 IU
  • adults over age 70: 800 IU
  • pregnant or breastfeeding women: 600 IU


nmol/L*ng/mL*Health status
<30<12Associated with vitamin D deficiency, which can lead to rickets in infants and children and osteomalacia in adults
30 to <5012 to <20Generally considered inadequate for bone and overall health in healthy individuals
≥50≥20Generally considered adequate for bone and overall health in healthy individuals
>125>50Linked to potential adverse effects, particularly at >150 nmol/L (>60 ng/mL)