Sept

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3X WNBF World Champion

Miles Stovall

Balancing Life with Competitions

PCD Post Competition Depression

Chef's Corner with James LaBonte

PCD  -­‐  Post  Contest  Depression  by  Teri  Alverado

Transforma8on  Journey,  interview  with    David  Naylor

The  Drink  of  Champions  by  Hank  Uhlaender

Bike  Trip  to  Alaska,  interview  with    Whitney  Yang

Interview  with  brbrunning.com  Owner,  Lisa  Donchak

The  Dish  by  Chef  James  LaBonte

My  Key  to  GeNng  Fit  by  James  Juang

Interview  with  CrossFit  Champion,  Sarah  Spagnol

Balancing   Life   with   Compe88ons   by   3X   WNBF   World  Champion,  Miles  Stovall

Contest Conditioning MagazineSeptember 2012 Issue

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4 - 6

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10 - 11

12 - 13

14 - 15

16 - 17

18 - 19

20 - 22

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  Over  the  past  15  years  when  working  with  clients  and  compe8tors,  my  knowledge  and  client  base  has  expanded.  I  deal  with  issues  and  medical  condi8ons,   such   as   ea8ng   disorders,   thyroid  disease,   diabetes,   auto-­‐immune   deficiency,  cancer   pa8ents   and   many   more.   Like   each   of  these   complicated   condi8ons,   I   have   found   PCD  (post   compe88on   depression)   is   real.   I   am  discussing   this   topic  because   it   was   an   issue   for  me,  and  for  many  others  it  is  a  constant  cycle  that  cannot  be  broken.  

  For   instance,   you  decide  to   do   your   first  bodybuilding   show.   Whether   you’re   a   first-­‐8me  compe8tor  or  not  you  can  relate  to  this  topic.  For  a  first-­‐8me  compe8tor   and   those   who   compete  

regularly,   being   aware  and   educated   is  the  best  defense  against  PCD   and  minimizes  the  nega8ve  consequences   during   the   weeks   following   a  compe88on.  Doing  your  homework   to   help  from  spiraling  down  to  a  real  low  is  worth  just  as  much  as  all  the  8me  spent  geNng  ready  for  a  show.  We  are  all  unique  individuals  and  we  respond  slightly  different   to   exercise   and   nutri8onal   programs.  When   it   comes   to   these   two   components,   one  size   does  not   fit   all.   Therefore,  when  an   athlete  decides  to  compete  in  any  type  of  compe88on  or  challenge,  having  a  well-­‐designed  program  should  be  based  on  individual  differences  and  responses.  Some   individual   principal   differences   deal   with  body   size,   shape,   gene8cs,   past   experience,  current   health   condi8ons,   injuries   and   even  

PCD - Post Competition Depression - Can You avoid it?

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gender.  A  good  example  is  that  women  generally  need  more   recovery   8me   than   men.   Prior   to   hiNng   the  stage,  an  athlete  can  spend  countless  hours  preparing.  We   learn   how   to   u8lize   our   8me   wisely   to   get  everything   done.   It  becomes  a  part-­‐8me  job  without  geNng  paid.  Many  compe8tors  spend  countless  hours  in  the  gym  each  day  trying   to  burn  off   as  much  body  fat  as  possible  in  the  months  leading  up  to  the  big  day.  Nutri8on   changes   and   focus   becomes   a   tunnel   that  leads  straight  to  becoming   ready   for   the  big  day.  The  gym   becomes   your   second   home;   everyone   knows  your  name  and  the  encouraging  words  from  members  and   peers   boost   mo8va8on   and   help   you   to   push  harder.   Your   progress   is   acknowledged   and   no8ced.  Your   endorphins   are   s8mulated,   and   nothing   feels  be_er   than   this   journey   to   looking   your   best!   The  feeling   is   exhilara8ng   and   makes   you   unstoppable.  Aaer   months   of   discipline   and   dedica8on,   we   reach  new  levels  of  fitness;  we  start  looking  like  a  champ  and  the   feelings   of   being   ready,   or   not,   intensify.   We  con8nue   to   make   sacrifices   we   never   thought   we  could,   or   would.   We   spend   8me   alone,   become  hermits  and  seclude  ourselves.  We  make  the  choice  to  give   100%   every   day,   no   ma_er   how   8red   we   are.  Heck,  we  can  get  all  the  sleep  we  need  when  we  die,  right?   Some  of   us  burn   the  candle  at   both   ends,   and  push   the   envelope   beyond   what   they   ever   thought  they  could.  This  leads  up  to  the  day,   the  day   is  finally  here!   The   moment   you've   worked   so   hard   for.   It's  show   8me!   Your   adrenaline   hits   a   natural   high,   and  you  experience  a  rush  like  never  before.  Then  bam,  it’s  over!  We  plan,   train  and   walk   the  line  for  months   in  prepara8on   for   that  moment.   But   now   what?   What  happens   next?   What   do   we   do?   Speaking   from  experience,  whether  an  athlete  wins  or  loses,  episodes  of   depression,   following   mental   exhilara8on   of  intensive   training,   hormonal   shias  and  balancing,   are  common   and   normal.   The   problem   is   most  compe8tors,   especially   first   8mers,   are   not  aware  of  PCD.   Post   compe88on   depression   is   usually   self-­‐resolving.   Awareness,   post   compe88on   planning,  seNng  post  compe88on  goals,  easing  back   into  higher  caloric  intake  of  the  right  foods  and  being  familiar  with  PCD   works   best   in   coping   and   dealing   with   the  depression  that  may  arise.  

  What  I  have  seen  and  heard  most  is  during  the  weeks  following  a  show  has  become  almost  epidemic.  Aaer  months  of   intense  training,   including  cardio  and  die8ng   to   reach   compe88on   condi8on,   we   start   to  fantasize,  make  plans  and  talk  about  what  we  will  eat  first,   pizza,   burgers,   pancakes,   chips  and   queso,   and  let's  not  forget,  that  favorite  alcohol  beverage!  You've  worked   long   and   hard   to   achieve   amazing   results.  You're   lean   and  fit  and  deserve   to  splurge  and   relax.  It's  8me  to   celebrate   and   cut   lose.   It's  8me   to   have  some  fun  and  let  your  body  recover  and  rest  from  the  stress  you've  been  under.  We  think,   I'll  have  a  splurge  day   and   get   back   on   it.   However,   this   can   be  challenging.  You've  accomplished  what  gym  members  were  mo8vated  by  and  witnessed  as  you  went  through  your  journey  and  transforma8on.  You  became  a  quasi-­‐gym  star  and  now  it's  8me  to   take  a  break.  And,  so   it  begins.  

  It  took  me  years  to  figure  out  how  to  make  the  most  of  post  compe88on  leanness  without  going  down  the  wrong  path.  We  have  to  allow  ourselves  to  regain  some  weight.  There  is  always  a  8me  (typically  the  first  few   weeks)   aaer   a   compe88on   where   most  compe8tors  find  themselves  binge  ea8ng  and  drinking.  At   this  point,  we  feel  the  need   to  try   to   rec8fy   these  episodes   with   a   lot   of   cardio,   while   others   try   to  maintain  their   low  body  fat  while  having  moments  of  overindulgence.  The  bouts  of   feeling  guilty,   run  down  and   8red   starts   to   spin   out   of   control.   We   spend  months   preparing   to   achieve   leanness   without  planning   on   how   to  maintain   a  happy  medium.  Most  compe8tors  don’t  know  that  we  are  in  prime  condi8on  for   what   could   be   the   most   rewarding   poten8al   in  building   lean   mass.   Work   with   what   you   have  

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“There is always a time (typically the first few weeks)

after a competition where most competitors find themselves binge eating and drinking.”

achieved.   Work   to   help   yourself,   not   against  yourself.  Aaer  months  of   strict  die8ng  to  achieve  extremely   low   body   fat   levels   for  a  bodybuilding  contest,   you   are   essen8ally   priming   yourself   for  what  could  be  a  muscle  building   dream,   or  a  fat  hoarding   nightmare.   As  body   fat   levels   dip   low,  especially   into   the   lower   single  digits,   hormones  shia   drama8cally.   The   hormone   lep8n   is  significantly   lowered,   thus   triggering   intense  hunger   followed   by   an   increase   in   ghrelin  produc8on.   Making   food   choices   at   this   point  becomes   cri8cal   in   determining   what   path   you  will  go  down  post  compe88on.  When  one  a_ains  truly   shredded   condi8oning,   the   hunger   is  unavoidable.   Typically   a   compe8tor   will   know  what   their   “post   contest   binge”   will   be,   weeks  before   the   contest   even   happens.   The   list   is  usually   empty   calories,   fat   storing   foods,   which  we   know   are   non-­‐conducive   to   muscle   growth;  foods  that  will  spike  and  shia  the  once  balanced  hormones,   due   to   a   strict   regimen   and   ea8ng  regularly.   We   should   all   shoot   to   be   the   smart  compe8tor,   the   one   planning   out   their   post  compe88on   regimen   and   goals   a   few   weeks  before  the  show.

  Take  advantage  of   your   accomplishment  when  the  contest   is  over,  your  body   is  primed  to  store  all  the  nutrients  you  ingest.  Since  body  fat  is  extremely  low,  your  insulin  sensi8vity  is  very  high.  This   means   less   insulin   is   needed   from   your  pancreas   to   transport   nutrients   to   their  

des8na8on.   Greater   insulin   sensi8vity   translates  into   nutrients   being   absorbed   towards   muscle  cells   and   not   adipose   8ssue.   Since   lep8n   is   low  and   ghrelin   is   high,   your   appe8te   for   muscle  building  foods  will  be  high.  The  foods  you  should  be  focusing  on  are  typically  what  you  would  have  consumed   during   your   pre-­‐contest   phase,   but  more.  Plan  to  celebrate  your  accomplishment  and  set  your   post   compe88on   goals.  Focus  on   foods  that   are   lean   protein   sources,   fibrous   complex  and   essen8al   fats,   all   of   the   foods   that   are  beneficial  to  a  depleted  and  deprived  compe8tor.  Consuming   these   food   choices   in   the   proper  caloric  range  will   yield  a  compensa8on  effect  of  glycogen   storage.  The   influx  of   calories  will   also  elevate   thyroid   output,   which   increases   your  res8ng  metabolic  rate  and  increases  testosterone  produc8on   from   essen8al   fa_y   acids   and  addi8onal   saturated   fats.   This   cascade   of  hormonal   responses   combined   with   heavy  resistance   training   and   li_le   cardio   will   be   your  biggest   growth   spurt   of   the   year,   if   executed  properly.   If   you   fall   vic8m   to   the   post   contest  binge   fes8val   that   lasts   for   weeks,   the   exact  opposite  will  take  place  and  more  than  likely  lead  you  into  post  compe88on  depression.  This  op8on  usually   entails   the   compe8tor   ea8ng   excessive  amounts  of   refined  sugars,  processed  meats  and  carbohydrates ,   p lus   l a rge   amounts   o f  hydrogenated  trans  fa_y  junk  food,  washed  down  by   their   favorite   alcohol   beverage.   This   road   is  usually  accompanied  with  down  8me  from  cardio  and  weight  training,  which  equals  muscle  atrophy  and   fat  cell   hypertrophy.  Not  to  men8on,  water  reten8on,  muscular   cramps  and  mild  to  elevated  depression,   once   the   crazy   feeding   comes   to   a  halt.  Like  many,  I  learned  my  lesson  the  hard  way.  If   you   are   a   first   8me   compe8tor   or   have  experienced   PCD  due   to  a  binge   rebound   in   the  past,   maybe   these   words   will   help   you   be_er  understand  a  li_le  of  what  lies  within,  or  maybe  it  will  mo8vate  you  to  truly  make  the  most  of  your  hard   work,   while   focusing   on   balance   that   will  help  you  chip   away   at   the  piece  of   art   that  you  Best,Teri  Alvarado-­‐Haasewww.hydeparkgym.com

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  I   met   Hank   a  year   ago   while  working   at  Google.   He  was  not  hard   to  miss  at  the  office;  he   stood   out  because  he  was   a   man   among   men.   Not   just   physically,   but   there   was  something   else  about  him,   something   that  gravitated   people  to  his  presence.  What  was  unusual  was  that  usually  people  are  in8midated  by  someone  like  Hank,  with  his  size,  commanding  presence,   and   pit-­‐bull   like   look.   However,   there   was  something   different,   something   graceful,   something   that  communicated   peace   about   him,   as   well   as   a   gentle,  welcoming   spirit.   I  found  it  very  easy   to  naturally   strike  up  a  conversa8on  at   the   lunch  table  on  a  slow  day,  and   the  next  thing  I  knew,  he  was  asking  me  about  my  goals,  and  I  could  tell  he  genuinely  wanted   to   get   to   know  me.   There  was  no   B.S.  about  him,  and  as  I  got  to  know  him,  the  more  I  realized  Hank  has   a   very   unique   story,   one   that   has   made   him   humble,  authen8c,  genuine,  and,  a  purpose  to   live  a   life  in  service  to  

others.  

Within  one  week,  he  began  to  help  me  with  my  diet,  then  the  week  following  he  was  there  at  the  gym  with  me,  and  the  next  thing   I   knew,   I  was  commi_ed   to   a  fitness  compe88on  with  the  belief   I  could  actually  pull  it  off.    This  is  a  huge  victory   in  and  of   itself,  since  I  have  been  overweight  for  the  last  7  years,  and  I  have  tried  every  which  way  to  truly  get  in  shape  and  live  a  full   life,  a  life  where  I  was  fully  alive;   and  everything  I   tried  up  unto  this  point  failed.  It  wasn’t  un8l  I  met  someone  with  a  real   heart   that   just   so   happened   to   be  a  fitness   champion.  What  he  has  done  for  me  is  something  I  will  always  remember  to  pay   it   forward   to  others.  I   started   at  215  pounds  with  no  muscle,   and   now   I   am   195   pounds   with   incredible   visible  results.   I  have  another   3  weeks  to  go  before  the  show  and  I  am   in   the  best   shape  of  my   life,  more  alive  than  I   have  ever  been  before.  

Thank  you  Hank!  Not  as  just  my  trainer  but  also  as  my  friend.  

David Naylor’s Transformation Journey

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“I started at 215 pounds with no muscle, and now I am 195 pounds with incredible visible

results.”

As  exercising  and  physical  ac8vity  makes  a  person  lose  more  water   and   salt   through   sweat,   it   gets  necessary   to   replenish   the   lost   water   8mely.   The  need  for  water  and  minerals  is  even  more  for  those  who   have   to   perform   regular   exercising   and  condi8oning   for   events,   shows,   contests,   or   race  events.Our   body   is  made  up  of  almost  80%  water,  which  required  by   our  brain,  heart,   skin  and  all  the  other  body   parts  making  it   essen8al  for  our  survival.  But  besides  the  requirement   by   our   body   parts,   there  are   several   other   benefits   of   drinking   water  required   especially   for   condi8oning   by   sports  champs;   for   example   reducing   fa8gue,   and   in  reducing   sprains   and   cramps.   Let   us   understand  some  of  the  benefits  of  drinking  water.

1.  Reduces   fa,gue:  Water   helps  to  flush  out  the  toxins  from  our   body.  Moreover,   water   is  needed  by   our   heart  that  pumps  blood  to  different  organs  of   the  body.   If  deficient   in  water,   the  heart  has  to  work  more,  and  this  will  make  the  person  feel  more  exhausted.  Exer8on  is  frequent  for  condi8oning  by  sportsmen,  and  water   is  an  inexpensive  solu8on  to  it.2.   Regulate   body   temperature:   Water   makes  sportsmen  feel  more  energe8c  during  exercising  by  regula8ng  the  body  temperature.3.  Control  weight:  Drinking  water   suppresses  the  hunger   and  reduces  the  appe8te,   thereby   making  the  sportsman  eat  less,  which  automa8cally  induces  weight  loss.4.   Increase   efficiency:   Water   is   essen8al   for  proper   brain   func8oning.   So   at   8mes   of  condi8oning   by   sportsmen,   it   helps  to   keep   them  more  alert,  concentrate  and  think  be_er.5.   Correct   bowel   movements:   Water   prevents  cons8pa8on  and  helps  in  diges8on,  and  because  of  it,  the  metabolism  of  the  sportsman  is  also  raised.6.  Reduces  cramps  and  sprains:  Water   reduces  the  joint   and   muscle   s8ffness   by   keeping   them  lubricated;   so   a   sportsman   will   likely   get   less  cramps  and  muscle  sprains.7.   Healthy   skin:  Water   hydrates  the  skin,   which  increases  the  elas8city  of  the  skin  and  also  keeps  it  moisturized.8.  Reduce  headache:  Shortage  of  body  water  may  cause  dehydra8on  which  consequently  gives  rise  to  headache  and  back  pain.   Drink  plenty   of  water   to  prevent  headache.  Addi8onal  benefits  of  waterBesides  the  aforesaid  benefits,  water  also  prevents  illnesses   helping   us   to   remain   healthy;   from   the  preven8on   of   forma8on   of   kidney   stones   to  comba8ng   flu.   Drinking   plenty   of   water   also  reduces  the  risk  of  bladder   cancer  as  it  dilutes  the  concentra8on  of  toxins  in  the  urine.

Hearrully,

Hank  Uhlaenderwww.contestcondi8oning.com

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The Drink of Champions 

What   type   of   involvement   have   you   had   in   the  areas  of  fitness,  sports,  and  exercise  in  your  life?Growing  up,  my  parents  emphasized  the  importance  of  exercise  to  keep  your  mind  and  body  healthy.  I  swam  for  7   years,   got   my   black   belt   in   Tae   Kwon   Do,   played  volleyball,  basketball,  and  track   in  school,  and  I  dabbled  in  jazz,  tap,  and  ballet  dance.  

Who   are   your   health,   fitness,   and   athle,c   role  models  and  why?My  family  is  100%  my  inspira8on  for  ea8ng  healthy  and  exercising   regularly.   Just  as  an  example,  my   father  who  will  be  66  this  year,  goes  to  yoga  and  pilates  everyday,  walks  18   to   36  holes  of   golf   several  8mes  a  week,  and  goes   to   the  gym   for   4   to  5  hours  a  week.   He   is  much  healthier  than  people  half  his  age.  And,  my  brother  and  sister  always  watch  what  they  eat,  and  consume  lots  of  leafy   greens,   quinoa,   and   natural   juices.   We   almost  make  it  a  compe88on  in  our  family  as  to  who  can  be  the  healthiest.  

Tell   about   us   your   leadership   role   in   health   &  wellness  at  work?At   Google,   I   am   the  Wellness  Champion  of   the  Aus8n  office.   With   this   8tle,   I   am   given   the   opportunity   to  ins8tute  programs  and  classes  that  I  believe  will  benefit  Aus8n  Googlers.  So  far  I  have  set  up  weekly  yoga,  Cross  Fit   bootcamp,   and   zumba   classes.   I   also   started   a  wellness  library  where  colleagues  can  check   out  books  about  mental,  physical,  and  spiritual  health.  In  general,  I  promote  any  healthy  ac8vi8es  and  wholesome  ea8ng  consistently.  

What  would  you   consider   the  peak  of  your   sports  career  so  far?Hands  down  my  par8cipa8on  in  Texas  4000,  the  longest  annual  charity  bike  ride  in  the  world  from  Aus8n,  Texas,  to  Anchorage,  Alaska.   The   bike   ride   takes  70  days  and  each   person   rides   a  total  of   4,000  miles.   This  was   the  most  challenging,  and  most  rewarding  experience  of  my  life.  Although   there  were  days  where   it  was  rainy   and  cold   or   days  without  enough   food,   but,   we  mo8vated  each  other  as  a  team  of  27  people,  and  remembered  the  fact   that   the   $370,000   we   were   raising   was   going  towards  cancer  research.  

As  if   riding  4,000  miles  was  not  enough  of  a  challenge,  I  was  also  the  first  woman  to  successfully  complete  what  is  called  the  "Dease  Lake  Challenge",  which  is  206  miles  of   the   hilliest   roads   in   Canada.   Since   you   have   to  complete   all   206  miles   in   one   day,   before   it   gets   too  dark,   everything   you   need   to   eat   or   drink   (at   least  10,000  calories  worth)  must  be  kept  on  your  bike,  and  water   can   be   taken   from   the   creeks   along   the   way.  Finishing  206  miles  in  one  day  and  4,000  miles  in  70  days  will  always  be  two  of  my  most  cherished  memories.  

When/what  is  your  next  adventure?I  recently  did  my  first  Olympic  triathlon  in  Marble  Falls,  Texas.   I   would   like   to   do  a  Half   Ironman   in   the   fall   of  2013.  

What   keeps   you   mo,vated   to   exercise   and  compete?If   I   don't   exercise,   I   am   less   produc8ve  at  work,   I   feel  sluggish,  and   I  have  a  lot   less  energy.   I  am  the  type  of  

Interview with Whitney YangBike trip to Alaska anyone?

“My family is 100% my inspiration for eating healthy

and exercising regularly.”

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person   that   needs   structure   and   goals   in   my   life,   so  compe88ons  help  me  keep  mo8vated  and  always  work  towards   an   ul8mate   goal.   While   the   feeling   of   the  physical   ac8vity   itself   is   not   always   pleasurable,   I   am  addicted  to  the  feeling  of  achievement.    What   type   of   die,ng   have   you   endured   for  compe,,ons?As  a  girl,  I  constantly  have  friends  who  are  on  low-­‐carb  diets  or  who  only  eat  1,200  calories  a  day.  This  type  of  ea8ng  is  not  sustainable  or  healthy  when  training  for  an  athle8c  event.   I've   had   to   learn   to   eat   for   energy   and  frequently   throughout   the   day.   I   also   consume   good,  well-­‐rounded  recovery  meals  in  order  to  build  up  muscle  and  lean  out  my  body.  

Lastly,   tell   us   about   your   spontaneous   ea,ng  compe,,on?I   went   with   four   other   colleagues   from   work   to   The  County   Line,   a   BBQ   restaurant   on   the   lake   in   Aus8n.  

There   was   a   sign   that   read   "Who's   Your   Daddy  Challenge",   on   the   sign   outside,   and   when   we   were  seated  at  our  table,  we  asked  about  the  challenge.  The  waiter  told  us  that  you  had  to  eat  the  following   in  one  hour:  Two  full  racks  of  ribs,  a  loaded  baked  potato,  cole  slaw,  baked  beans,  stuffed  pork  and  sausage,  mushroom  appe8zer,   half   a  loaf   of   bread,   and   a  fruit   cobbler   ala  mode  -­‐  about  12  pounds  of   food.  I  don't  know  what  it  is  about  compe88ons,  but   I   can  never  refuse  a  challenge.  So,  even  aaer  ea8ng  a  substan8al  breakfast,  lunch,  and  snack,  I  decided  to  take  on  this  challenge  to  see  how  far  I   could   get.   Aaer   one   hour,   I   was   only   lea   with   two  pieces  of   ribs   and   a   few   pieces  of   pork.   Although   I've  never  trained  for  an  ea8ng   compe88on,   I  am  confident  that  aaer  a  century  bike  ride  I  will  be  able  to  ride  to  the  County   Line   and   be   the   first   person   to   complete   the  challenge.  

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First  off,  what  you  inspired  to  become  a  runner?

The  deeper   I   get   into  this  sport,  the  more  I   realize  that  mo8va8on   is  not   just   one  thing.  Rarely  can  mo8va8on  be  summarized  into  a  pithy  elevator  pitch.  Mo8va8on  is  mul8-­‐layered,   difficult   to   describe,   and,   most  importantly,  changes  over  8me.  I  run  for  many  reasons.  And,  my  mo8va8ons  for  running  will   inevitably   change  in   the   future   as   well.   However,   the   reason   I   started  running  was  humility.  The  Badwater  Ultra  marathon  is  a  135-­‐mile   footrace   in   Death   Valley.   The   race  occurs   in  July,   when   temperatures   regularly   reach   up   to   120  degrees,  and   it  starts  at  Badwater,  the  lowest   point   in  the  Western  Hemisphere.   It   finishes  about   halfway   up  Mount  Whitney,  the  highest  mountain  in  the  con8guous  United   States.   Cumula8vely,   the   course   boasts   19,000  feet   of   eleva8on  gain   and   snakes  through  some  of   the  most  treacherous  desert  in  the  world.  Runners  have  to  run  on  the  white  line  to  the  side  of  the  road  to  prevent  the   soles   of   their   shoes   from   mel8ng.   I   had   the  opportunity   to   crew   for   a   runner   who   par8cipated   in  this   outrageous   excuse   for   a   weekend   ac8vity.   Just  watching   him   run   this   race   was   transforma8onal.  Aaerwards,  a  half  marathon  didn’t  seem  like  something  worthy  of  being  called  a  challenge.  A  runner  would  have  to  run  ten  back-­‐to-­‐back  half  marathons  to  approach  the  distance  that  Badwater  covered.

When   did   you   compete   in   your   first   race?  What  race  was  it?

When  I  move  to  a  new  place,  the  first  thing  I  do  is  find  a  running   route.  And,  when  I  wake  up  the  next  morning,  I  run   that   par8cular   route.   It’s   out   of   fear   that   these  rou8nes   are   established,   I   fear   that   if   I   don’t  immediately   find  a  place   to   run   near  my   new   home,   I  will   never   start;   I’ll   tumble  off   the   fitness   bandwagon  and  immediately  start  gaining  weight  and  losing  muscle.  This  seems  like  an  exaggerated  fear,  but,  in  my  mind,  it’s  very  real.  This  fear  is  also  the  reason  I  signed  up  for  my  first  ultra  marathon.    When  I  graduated  from  college  and  moved   out   towards  Sacramento,   I  was   afraid   that   if   I  didn’t  act  quickly,   the  new   lifestyle   I   was  living   would  preclude  running.     So,   I   signed   up   for   Lake  of   the   Sky  

Interview with Lisa Donchak, runner and owner/author of brbrunning.com

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Trail  Run  in  Lake  Tahoe,  which  is  36.4  miles.  Having   just  acquired   a   car   and   moving   to   a   wild,   rugged   part   of  northern   California,   it   seemed  like  a  good   idea  to   visit  one   of   the   most   beau8ful,   pris8ne   geographies  California  had  to  offer.  When  I  signed  up  for  the  race,  all  I   knew   was  that   it   was   36.4  miles,   and   close   to   Lake  Tahoe.  All   I   knew   about   Lake   Tahoe  was   that  a   lot  of  people  went   there  for  vaca8on.  I  figured  it  had  to  be  a  decent  des8na8on.  The  race  turned  out  to  be  a  disaster.  The  farthest  I   had  run  prior   to   this  ultra  marathon  was  26.2  miles;  and  I  had  run  a  single  unsupported  marathon  about  a  year  prior.  Since  then,  my   longest  distance  was  around  20  miles.  And,  I  didn’t  realize  that  Lake  Tahoe  is  7,000   feet  of   eleva8on.  I   realized   I  made  bad  decisions  all  around.  Around  mile  30,   I  crested  a  hill.  Before  me,  Lake  Tahoe  was  spread  out   below  me,   like  a  gli_ering  blue  penny.  A   single  white  sailboat,  as  8ny  as  the  head  of  a  pin,  balanced  carefully  on  the  surface  of   the  lake.  A  few   miles   later,   a   rainbow   appeared   over   a   lake.   I  finished  my  first  ultra  marathon  second  to  last.  I  couldn’t  have   been   more   thrilled;   I   successfully   completed   an  ultra  marathon.   In   my   mind,   this   didn’t   make   me   an  ultra  marathoner,  or  even  a  runner.  But,  it  did  make  me  someone  who  had  run  an  ultra  marathon.  Truth  be  told,  I   had   read   very   li_le   about   running   strategies   before  running  my  first  ultra  marathon.  I   think   this  turned  out  to   be   helpful,   because   it   meant   I   didn’t   know   how  undertrained   I  was  for   the  race.    Most  running  experts  would   have   probably   recommended   I   drop   out   of   the  

race.What  do  you  most  enjoy  about  compe,ng?

Running,  to  me,  is  puNng  one  foot  in  front  of  the  other,  and   doing   that   over   and   over.   Everything   else   is  secondary.   There   is   no   “secret   sauce”   for   running.    There’s  only  star8ng  and  finishing.Distance  running   is  not  super  compe88ve,  at  distances  longer  than  a  marathon;  there  really  isn't  a  pressure  to  finish   fast.  You  win   if   you  finish.  The  compe88on  is  not  

against   other   runners,   but   against   you   as   well   as   the  course.

What   challenges  do  you   face  running  and   how  do  you  overcome  them?

Let's  be  honest,   running   is  boring.   It's  long,   lonely,  and  repe88ve.  My  mom  once  said,  "Anyone  can  do  anything  for   20  minutes."   When   I   struggle   to   find   mo8va8on,   I  think  about  that  quote.  In  running,  20  minutes  is  a  slow  two   miles.   I   can   definitely   run   two   miles.   I   focus   on  doing   that   for   the   next   20   minutes.   Aaer   that,   well,  there's  probably  another  20  minutes.

I  have  to  ask   you  about  the  100  mile  run,  how  did  you  prepare  for   this?   How  oaen  do  you   train?    What  does  your  training  typically  consist  of?

(You   can   check   out   my   training   doc   here.   And,   read  about  the  100-­‐mile  race  here.)

Training's   really   just   about   puNng   in   the   miles.   Not  necessarily   quickly,   but  consistently.  The  100-­‐mile   race  was  something  that  caught  me  by  surprise.  I  ran  my  first  ultra  marathon  in   2009,   and   I've  been   building   a  fairly  solid  founda8on  since.  I  ran  my  first  50-­‐mile  race  in  April  of  2011,  and  I  had  a  fairly  respectable  8me  for  a  first  50  mile   race,   fast   enough   to   qualify   me   for   a   fairly  pres8gious  100-­‐mile  race  (although,  not  the  one  I  ended  up  running).

I   thought   a   50   mile   race   would   be   enough,   but   that  qualifica8on   8me   would   keep   coming   back   to   me.  Someone  in  the  world  thought  I  could  finish  a  100-­‐mile  race.   I   figured;   why   not   give   it   a   shot?   The   months  leading  up  to  the  100-­‐mile  race  didn't  seem  par8cularly  unusual,   although,   retrospec8vely,   it   was   a   fairly  grueling  race  schedule.    Star8ng  in  March  of  2011,  I  run  a   marathon   or   ultra   marathon   race   at   least   once   a  month.   This   included   four   marathons,   four   50ks,   and  four  50-­‐mile  races.  There  was  one  month  where  I   ran  a  50-­‐mile  race,  then,  the  next  weekend,  I  ran  a  marathon,  and   that   was   pre_y   tough.   Everyone   has   their   own  strategy.   For   me,   the   key   was   finding   a   good  combina8on  of   weekly   base  mileage,   as  well   as   longer  runs  on  the  weekends.  

What   are   some   notable   compe,,ons   that   you  have  done  in  your  career?

“Starting in March of 2011, I run a marathon or ultra

marathon race at least once a month.”

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Qualifying   for   the  Boston  Marathon   (3:35:05)   was  very  exci8ng   for   me.   I'm   not   a  fast   runner,   so   this  was   an  accomplishment  I  am  very  proud  of.

What   about   nutri,on,   how   do   you   eat   to  compete?

I   eat   standard   foods   including   lots   of   fruit   and  vegetables,   lots  of   protein  (including   fish   and   chicken),  and   some   carbohydrates   (whole   wheat   wraps,   for  example.).   Inevitably,   someone   will   ask   about   carbo-­‐loading   the   night   before   a   race.   The   goal  with   carbo-­‐loading  isn't  to  eat  a  lot  of  pasta.  Ideally,  you  should  be  ea8ng  about  the  same  amount  of  food  you  would  eat  on  any  normal  day.  The  key  is  to  have  a  higher  percentage  of  that  come  from  carbs.

Any  advice   you   would   offer   to   someone   training  for  their  first  race?

Don’t   give  yourself   any   excuses;   just   keep  puNng   one  foot   in   front  of   the  other.   It  may  be  boring,   slow,   and  inelegant,   but   at   the   end   of   the   day,   that's   how   you  build  the  base  mileage.

What  will  your  next  compe,,on  be?

The   Inca  Trail  Marathon,  which   is  26.2  miles  along   the  Inca  Trail,   finishing   in  Machu  Picchu,   Peru.   The   race   is  July   5th,   and   the   challenge  will   be   the   al8tude   -­‐   the  middle  of  the  race  crests  around  13,000  feet.

For   more   informa8on,   visit   Lisa   Donchak’s   blog:  brbrunning.com

Intro:This  is  a  fun  and  simple  dish  you  can  cook  with  anyone  and  for  anyone.  The  Dish  is  not  only  100%  vegan,  but  it’s  also  gluten  free,  nut   free  and  dairy   free,  specifically   for  the  many   Americans  who   struggle   with   food   allergies.    From  top  to  bo_om,  the  dish  is  well-­‐balanced,  low  in  fat,  low  in  sodium;  and  each  por8on  side  contains  the  proper  protein  and  carbohydrates  intake  for  a  light  and  healthy  dinner.

Descrip,on  of  Flavors:Once  you  cut  into  the  moist  black  bean  cake,  you  will  get  a   savory   punch   from   the   onions,   peppers,   and  southwestern  spices.  And,  when  you  combine  that  with  the   sweet   potato   puree   and   a   smoky   note   from   the  chipotle,  you  get  the  sweet  and  savory   combina8on  that  everyone   craves,   along   with   an   added   kick   of   smoky  heat.    When  you  get  a  bite  of  the  crisp  crunch  of   fresh  and  pickled  vegetables  from  the  slaw,  it  acts  as  a  textural  difference  with  a  kick  of  acidity   that   really   cuts  through  the  richness  of  the  rest  of  the  dish.    The  spring  mix  acts  a  palate  cleanser,  crisp,  clean  and  fresh,  which  finalizes  the  dish  to  perfec8on.

The Dish: Black  Bean  Pa*es  atop  a  Smokey  Chipotle  Sweet  Potato  Puree  and  Crisp  Spring  Mix  Topped  with  a  Turnip  Jalapeno  and  Picked  Radish  and  Slaw

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Ingredients:1  cup  black  beans1  small  diced  yellow  onion1  small  diced  red  pepper2  tbs  minced  garlic1  tsp  ground  cumin1  tsp  chili  powder  1  large  sweet  potato1  tbs    minced  chipotle  pepper  in  adobo1  cup  spring  mix½    oz  lime  juice  2  small  radishes1  turnip1  tsp  your  favorite  type  of  oilSaltwhite  pepperblack  pepper¾  cup  red  wine  vinegar1  cup  of  water2  tbs  of  pickling  spice1   tbs  of  sugar   in  the  raw  or   1   tsp  of  your   favorite  ar8ficial  sweetenercilantroany  fresh  herb

Instruc,ons:Black  Bean  PaNes:    Drop  the  raw  black  beans  in  Boiling  Water  for  1  ½  hours,   or   un8l  the  beans  become  soa.   In  a  sauté  pan  on  medium  high  heat,   add   1   tsp   of   oil,   ½   of  your   onion,   the   small   diced   red   bell  pepper   and  cook  for   one  minute.    Add  minced  garlic   and  cook  for  2  min  or   un8l  garlic   turns  golden  brown.    Stain  beans  and  add  them  to  this  mixture,  sauté  together  for  4  minutes.  Next,   transfer  the  mixture  to  a  large  bowl   and   refrigerate   it   for   15   minutes.   Once   the  mixture  is  cool,   simply  mash  it   together   with  your  hands  while  leaving  just  a  few  beans  whole.    If  your  mixture  is  too  wet,   you  can  add  some  corn  starch,  (1  tbs  at  a  8me)  un8l  you  are  able  to  form  paNes.  Bake  the  paNes  on  a  non-­‐s8ck  cookie  sheet  (using  either   non-­‐s8ck  spray   or   parchment   paper)  at   350  degrees  for  12-­‐15  min,  or  un8l  the  paNes  are  crisp  on  the  outside  and  heated  in  the  middle.Smokey  Chipotle  Sweet  Potato  Puree:  Cube  sweet  potatoes  and  boil  them  in  lightly  salted  boiling   water   for   10-­‐15   minutes,   or   un8l   the  potatoes  are  soa.     In  a  sauté  pan  on  medium  high  heat,  add  1  tsp  of  oil,  ½  of  your  onion  and  cook  for  

one  minute.     Add   the  minced  garlic   and   chipotle  and  cook  for  2  min,  or  un8l  the  garlic  turns  golden  brown.   Add   the   potatoes   to   the   pan   and   toss  together   while   cooking   in   order   to   marry   all   the  flavors   together.     Blend   the   mixture   well   and  season   while   blending   with   a   pinch   of   salt   and  white  pepper  for   taste,  put  back  the  sauté  pan  and  return   to   low   heat.     Once   again,   if   you   need   it  thicker,  add  the  corn  starch  slurry  and  for  a  thinner  mixture,  add  water.  Spring  Mix:  Soak  the  spring  mix   in  a  bowl  of   ice  water   for   10  min  before  pla8ng  to  ensure  the  maximum  bite  and  crispiness  to  the  dish,  as  well  as  beau8ful  and  bright  colors.Turnip  Jalapeno  and  Pickled  Radish  Slaw:Start   by   boiling   red  wine   vinegar,   water,   pickling  spice,  and  sugar.  Once  the  mixture  comes  to  a  boil,  stain  the  liquid  over   the  radishes  (which  should  be  cut   into  1/16   inch  slices)   in  a  heat   resistant  bowl.  Next,   julienne   the  raw   turnips   and   jalapenos  and  set  aside  in  a  separate  dish.    Aaer  the  parsnips  have  pickled  for  20  min  or  so,  pull  them  out  and  julienne  them  as  well.  Combine  all  the  julienned  vegetables  and  add  a  pinch  of  salt  and  pepper   to  taste,  as  well  as  some  lime  juice,  then  toss  gently  and  refrigerate  un8l  ready  to  plateTo  Plate:  Place  the  sweet  potato  puree  down  and  spread  in  a  circular  mo8on.  Next,   take  your   spring  mix   out   of  the  ice  water  and  pat  it  dry  with  paper  towels.  Lay  the  spring  mix  over   the  puree  and  lean  your   black  bean  pa_y  against  the  greens.  Top  the  dish  off  with  the   julienne   vegetables,   and   your   choice   of  chopped  herbs  for  garnish  placed  around  the  plate.  This  is  just  one  pla8ng  design,  be  crea8ve  and  have  fun  with  pla8ng  this  dish  how  you  see  fit.  In  Closing:In  today’s  culture,   it   is  not  only   tough  to  s8ck  to  a  healthy   diet   and  stay   away   from  processed  foods,  but  many   Americans  struggle   from   food   allergies.    This  is  what   drives  me  to  cook  healthy  meals  from  scratch,  using  only  the  freshest  ingredients,  perfect  for  my   family,   friends  and  clients.    Un8l  next  8me  and   the   next   dish,   remember,   get   healthy,   get  happy,  and  most  importantly,  get  cooking!Cheers,

Chef  James  LaBonte

I  was  a  thin-­‐boned  teenager,   95   lbs  at  5'10”;  and  I  was  isolated  from  my  peers  due  to  my  extreme  slim  stature.    But,  I  had  a  dream.    A  dream  that  one  day  I  could   be   Lean,   Strong   and   Muscular,   and  comparable  to  my  peers.

I  started  to  pursue  my  dream  age  16  with  a  lack  of  fitness  knowledge,  on  and  off,  for   almost  20  years.  Oaen  8mes  I  did  crunches  in  hopes  of  “toning  up”  my  abs,  as  well  as  isolated  leg  exercises  in  hopes  of  “toning  up”  my  thighs  and  calves.  My  physique  did  improve,  but  not  good  enough  to  impress  myself  or  anyone  else.  My  method  was  unsuccessful,  because  I  was  wrong  about  the  “toning  up”  concept.  

Aaer   many   years,   I  found  out   that   right   aaer   you  exercise  the  8ghtness  of  the  muscles  you  feel  is  the  “residual   tension”   caused   by   blood   pumped   into  the  muscle.   It   does  nothing   to   “burn   off”   the  fat  that   it   is  covering   it.   My   lack  of   knowledge  about  FITNESS   had   come   to   an   end.   And,   my   useful  knowledge  about  FITNESS  had  started  to  blossom.

Three  years  ago,  I  searched  for  a  new  and  different  alterna8ve.   That   alterna8ve  began   to   change  my  life   forever;   a   life   that   I   can   proudly   share  with  everyone.   How   I   changed   from   a   thin   boned  teenager   to   a   LEAN,   STRONG,   and   MUSCULAR  person.  The  key  to  success  is  how  much  knowledge  you  have  in  FITNESS  and  to  apply  it.

My Key to Getting Fit

“Getting FIT involves two important factors: DIET and

TRAINING!”

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Fitness  is  all  about  living  a  healthy   lifestyle,  building  confidence,  and  enhancing  a  posi8ve  self-­‐image,  all  the  while  inspiring  others.    Also,  it   is  about   feeling  great   physically,   as   well   as  aesthe8cally   sa8sfied.  GeNng   FIT   involves   two   important   factors:   DIET  and  TRAINING!

For  my  diet,  I  simply  do  my  best  to  eat  more  meals  in  less  the  amount.     The  idea  is  to  keep  my  blood  sugar  level  as  steady  as  possible,  without  much  of  a  glycemic   fluctua8on.   When   the   blood   sugar   level  fluctuates,  that  is  when  the  body  will  learn  to  store  fat   as   a   survival   mechanism.   Therefore,   I   don’t  allow  myself   to   starve  oaen,   and   I  never   overeat.    When   I  order   something   at   a  restaurant,   I   always  tell  them  to  put  “less  oil  and  less  salt”.  When  I  cook,  I  prac8ce  on  using  “less  oil  and  less  salt”.  Over8me,  it  has  made  a  great  difference.   Last  but  not   least,   I  drink  a  lot  of  water.  Water  speeds  up  my  metabolic  rate  greatly.

For  my  training  that  I  use  to  get  FIT,  I  always  prefer  to  use  free  weights  than  machine  weights,   simply  because   using   free  weights   recruits  more  muscle  fibers.   I   usually   aim   for   6-­‐8   repe88ons   to  exhaus8on.     I   8me   myself   for   1-­‐2   minutes   to  recharge   in-­‐between   sets,   20-­‐30   minutes   a   day,  5-­‐10  sets  combined,  and  2-­‐4  days  a  week.   If  I  could  

go  longer   than  40  minutes   liaing  weights  without  feeling   exhausted,   I   would   know   that   I'm   not  pushing  my  body  hard  enough.  I  push  myself  to  go  heavy   and  to  maximize  the  muscular  contrac8on  in  every  repe88on.   INTENSITY   is  the  key!  I  make  sure  that   I  rest  each  muscle  group  for   at   least  48  hours  aaer   liaing,   because  muscles  don't  grow  while  we  are   working   out.   Muscles   grow   while   we   are  sleeping,   especially   when  we  are  geNng   sufficient  sleep.

Lastly,   with   resistance   training,   I   focus   more   on  doing   COMPOUND   movements.     Compound  movements   are   the   exercises   that   involve   more  than   one   muscle   group,   such   as   bench   presses,  shoulder   presses,   pull   ups,   rows,   deadlias   and  squats.  My  objec8ve  is  to  burn  more  calories  from  working  more  muscle   groups  simultaneously,   and  to  speed  up  my  overall  metabolic  rate.  When  I  raise  my   metabolic   rate,   my   body   becomes   more  efficient  in  burning  fat,  even  when  I  am  sleeping  or  idle,  and  even  when  I  am  not  working  out.

My   dream   has   always  been   to   excel   in   FITNESS,  because  I  have  always  wanted  to  improve  my   thin  boned   stature.   With   the   right   knowledge   and  training  that  I  gained  three  years  ago,   I  have  spent  only   a   minimum   8me   in   the   gym   and   gained  

maximum   results.   Once   again,   my  KNOWLEDGE   of   FITNESS,   followed  by   the  right  training,  was  the  key   to  my   success.   Most   importantly,  having  this  opportunity  to  share  my  exper iences   and   hop ing   my  experiences  would  benefit  others  is  more  rewarding  than  my  success.

*I'd   like   to   thank   my   personal  trainer,   Clark   Shao,  who   helped  me  reach  my  fitness  goal*

Regards,  James  Huang

What  compe@@ons  have  you  done  in  the  last  few  years?I  did  the  CrossFit  Open  and  placed  in  the  top  25%  of  woman  under  40  in  the  Nor  Cal  Tough  Mudder.  I  also  did  the  Nike  Women’s  Marathon  in  2010  in  San   Francisco.   For   this   compe88on,   there  were  no  rankings,  and  I  did  it  just  did  for  fun.

What   inspired   you   to   get   started   with   CrossFit  compe@@ons?I   absolutely   love  running,   and   I  was  looking   for  something   that   would   encourage  me   to   sustain  strength  and  fitness.   A   co-­‐worker   recommended  CrossFit.  

What  kind  of  transforma@on  did  you  go   through  with  CrossFit?I  became  much  stronger   I  had  been  before.   But,  the   toughest   part   was   the   mental   challenge.   I  reduced   my   body   fat   percentage   by   16%,   and  went  from  being  'healthy'  to  sub  at  20%  body  fat,  which  for  a  woman  is  considered  athle8c.  

Do  you  belong  to  or  lead  any  clubs  pertaining  to  health  and  fitness?I   belong   to   CrossFit,   specifically   the   Nor   Cal  CrossFit  division.  

What  is  your  favorite  liH  and  why?The   Back   Squat   is   my   favorite,   and   its   my  strongest   lia.     Second  place  I  would  choose  the  Snatch  because  it's  the  most  technical  lia   and  I'm  

Interview with CrossFit Competitor:Sarah Spagnol

“For this competition, there were no rankings, and I did

it just did for fun”

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always  amazed  I  can  actually  do  it.  

What  about  die@ng?  What  is  your  favorite  healthy  food?  And,  what  is  your  favorite  cheat  food?I  combine  the  Weight  Watchers  diet  with  the  Paleo  diet  that  includes  lots  of  lean  meats,  veggies,  fruits,  as   well   as   healthy   fats   and   oils.   I   also   try   to  consume   processed   carbohydrates   and   grains  sparingly.  My   favorite  cheat   food   is  frozen  yogurt  with  a  lot  of  cookie  dough  on  top  :)

What   type   of  music   do   you   jam   to  when   you   are  working  out  or  doing  cardio?

I   listen   to   a   lot   of   HARD   rock,   namely   the   Rage  Against  the  Machine  sta8on  on  Pandora  Radio  

Who  are  your  health  and  fitness  role  models?Some   role  models  I  look  up   to  are  Jason  Khalipa,  Neil  Maddox,   Alex   Rollin  (my   coach),  Julie  Foucher  (CrossFi_er),  and  Annie  ThorrisdoNr.

When  and  what  is  your  next  compe@@on?I  will  probably  compete  in  the  open  next  year

There   is  a  fine   line  between   obsession   and   focus  when   it   comes   to   compe88ve   bodybuilding   and  other   fitness  related  sports.     Having   competed   in  both  bodybuilding  and  men’s  fitness  for   almost  25  years,   I   have   experienced   both   sides   of   the  spectrum.     For   the  most   part,   it   has  affected  me  posi8vely,  but  also  unfortunately,  nega8vely.    Many  years  of  adjustments,   self  analyzing  and  tolerance  

has   a l l owed   me   to   ba lance  something  so  incredibly  fragile  ...  my  life.

If   there  is  one  thing   I  have  learned  never  to  forget,  it   is  to  never   forget  who  I  am  and  what  I  am  about.    I’ve  accepted   this  driven   sport   into   my  life  as  an  extension  of  me,  but  not  as  a  defining  factor  of  who  I  am.    I  have  never   lost   focus   of   my   values   and  contributories,   I   make   sure   to  always   keep   a   close   connec8on   to  my  self  respect  and  dignity.

But,   how   do   I   control  and   protect  my   life   from   a   narcissis8c   and  compulsive   spiral   out   of   control?    How  do  I  protect  and  respect   those  around  me   that   mean   so  much   to  me?    How  do  I  prevent   crossing  the  line  emo8onally,  and  preven8ng  self  absorp8on  and  conceit?

Compe88ve   bodybuilding   and  fitness   related   events   are   animals   in   and   of  themselves;   they   require  much  physical  a_en8on,  nutri8onal  genius  and   generally,   a   lot   of   posi8ve  strokes.    Ideally,  we  all  want  things  to  run  smoothly,  for  everything  to  fall  into  place  as  planned,  and  for  everyone  to  accept  what  we  do  and  how  we  look,  but   unfortunately,   that’s   not   always   the   case.    Gearing   for   the   stage   involves  months  of   severe  prepara8on   and   dedica8on,   pillaging   8me   from  

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Balancing Life and Competitions

“How do I control and protect my life from a

narcissistic and compulsive spiral out of control? ”

your   daily   schedule.   This,   in   turn,  interrupts   the   flow   of   family,  friends,  and  work.

With  carbohydrate  depriva8on  and  extreme   body   fat  reduc8on,   it   is  easy  to   lose   emo8onal  control.     This   is  where   the   root   of  many   p r ob l ems  exists.  But,  they  can  be   controlled   by  e a s i n g   i n t o  n u t r i 8 o n a l  restric8ons   sooner,  during  your  off  season,  and  staying  within  close  proximity  of  your  stage  weight.

I  have  found  this  method  to  be  less  shocking   to   your   body   and   much  more  adaptable.     And  by   a  simple  explana8on   of   this   restric8on  process  to  your  peers  and  family,  it  will  at   least   give   them   insight   into  your   mood   swings,   lethargy   and  lack   of   tolerance.     If   you   assure  them   that   this   process   is   only  temporary,   you   should  be   able   to  gain   some   understanding   and  compassion.To   help   ease   the   stresses   and  t ens ions   i nvo l ved   i n   s t age  compe88ons,   I  have   forced  myself  to   stay   ac8ve,   engaged   in   my  hobbies,   domes8c   responsibili8es,  and  extracurricular  ac8vi8es,  all  the  while   trying   to  maintain  a  balance  between   everything.     I   try   to  maintain   an   emo8onal   stronghold  and  focus  that  keeps  me  grounded  during   my   pre-­‐contest   and   post-­‐contest   prep.     Of   course,   this  involvement   also   includes   the  support   of   family,   friends   and  peers.

Being   single   is   a   lot   easier   than  juggling   a   family   in   terms  of   8me  m a n a g e m e n t ,   a n d ,   8 m e  mana g emen t   i s   o f   u tmo s t  importance   and   should   never   be  

taken  for  granted.    

The  reality  is  that  total  dedica8on  is  required  for  this  sport  and  it   is  vital  to   stay   on   top   of   all   areas   of  prepara8on,   but   keep   in   mind,  prepara8ons   should   return   to  normalcy  as  soon  as  possible.    

This  means  to  give  everything  a  rest  for   the  remaining  hours  of  the  day  and   go   about   your   life   without  obsessing  over   the  whole  process.    Not   everyone  is  interested   in  your  prep,   so   involving   your   family   or  peers,   in   some  cases,   could   cause  irrita8ons,   and   even   cause   a  nega8ve   impact.     If   you   have   a  strong   support   group   behind   you  through   this   en8re   journey,   then  consider  yourself  very  lucky.

Compe8ng  in  mul8ple  shows  a  year  can   impact   you   emo8onally,  physically,   and  financially.     Ten   or  more  years  ago,  compe8tors  rarely  d id   mul8p le   shows   a   year .    Normally,   they   would   prepare   for  one   big   show,   compete,   analyze,  and   then   start   necessary   changes  during  the  off-­‐season.     Today,   I’ve  

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“With carbohydrate deprivation and extreme body fat reduction, it is easy to lose emotional

control. ”

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witnessed  compe8tors  compete  in  3-­‐5   shows  in  only  one  season.      Not  only   is  this  stressful  for   the  body,  but   it   takes   it   to   a  whole   new   level   of   reasoning.    Winning  streak  or  redemp8on?    I  have  seen  both  and  I  have  experienced  both  as  well.    

The   ques8on   to   ask   is  why   am   I   compe8ng?   Do   I  totally  love  it?  Am  I  capable  of  winning  my  next  show,  or  am  I  proving  that  I  can  do  be_er?    People  compete  for   several   reasons,   but   the   important   thing   to  remember   is   that   you   need   to   compete   from   the  heart,  as  well  as  gain  a  posi8ve  experience  from  each  show.    If  you  are  bea8ng  yourself  up  emo8onally,  and  leNng  this  process  affect  your  daily  life,  then  you  may  want  to  stop  and  re-­‐evaluate.      This  sport  is  definitely  an   elec8ve   sport,   and   the   experience   should   be  upliaing,   teach  valuable  life  lessons,   and  give  you   a  sense  of  fulfillment.    When  it  becomes  a  nega8ve  and  emo8onal  drain,   it  could  easily  wreak  havoc  on  your  personal  life,  affec8ng  those  around  you.

So,  how  many   shows  are  ok  to  do  per  year?    This  is  a  personal,   as  well  as,  8ming   issue.  But,   remember   to  

choose   your   shows   carefully   and   strategically.    Natural   athletes   rely   on   cunning   food   prepara8on,  crea8ve   workout   regimens   and   careful   supplement  planning.    Our  bodies  are  easily  broken  down,  and  the  reality  is  that  recovery  takes  longer.    

Repe88ve   deple8on   could   be   rendered   counter-­‐produc8ve  and  leave  you  open  for  injuries.    This  does  not   hold   true   for   every   athlete,   and   resilience   to  mul8ple  contests  per  season  may  prove  to  be  okay.    

Again,   choose  your   shows  wisely   and  allow   yourself  enjoyment   through  this  en8re  experience.  But,   keep  in  mind  that   there  is  a  collabora8ve  effort  with  your  family   and   friends,   and   a  pleasant   respectable  aura  from  them  during  this  process  will  make  it  easier   on  everyone,  including  you.

Best,  Miles  Stovall  www.milesstovall.com