Clearing

This fall, why not take on a wee challenge with me:). You know those boots you haven’t worn in the past 4 winters? How about that box (or 10) you’ve been meaning to sort through in your basement? How many photo’s do you have collecting on your phone?:). What about that shed/back closet/pantry/fridge door/ etc?:)

When we change, it can be very helpful to clear past things that no longer work for us. This can feel emotional and that is normal as “we”, our ego selves, that is, attach ourselves to things that become representations of ourselves. Change is difficult for the ego. Yet change is also necessary when we grow. Honouring these changes through regular clearing may be helpful in releasing old allegiances. Too many ties to too many things, especially things that are outdated clogs up our “circuitry.” “Who are we?”, the mind wants to understand. The actual act of clearing things can be very powerful to align your subconscious mind with current identity - the person you are NOW, today.

The physical act of clearing can provide a chance to honour the versions of us that helped us get where we are now and also who we are consciously becoming.

Clearing helps us gain mental focus and clarity, by removing ‘ties’ that the subconscious mind see’s us as no longer needing. And that allows us to focus our mind more clearly on what is truly important to us now.

Even better! Once we create extra space, we have room to grow into future versions of who we are want to be.

This month, I invite us all to partake in a little ritual of Daily Clearing. 5mins per day. Here are some suggestions:

-Phone photos

-Social media accounts / people you follow

-Closets

-Kitchen cupboards

-That back shed;)

-Car

-Emails

-Computer Files

And so much more…

This may even be a time to let go of relationships that are no longer contributing to your health and well-being. This may be completed symbolically, using journalling, or in your inner vision, using higher self imagining conversation, or this might happen through face to face meeting. Forgiveness and compassion for yourself and others is the most soothing way we can move through these changing relationships and changing seasons.

Be prepared! Once you start releasing…more of what today’s version of you can come in streaming so this can also be a VERY good moment to get CRYSAL CLEAR on who you are now and the version of you, that you are loving into existence with every thought, act and experience. I recommend you have this in your mind, journal, vision board, fridge etc before beginning. WHY are you clearing these worn out things associated with your past? WHO have you become that you admire? And What VISION will you be creating space for? Write those out before beginning. and then…set your timer once a day for the 30 days:)

5 mins starting on the first of the month (or any day;).

Are you ready?

I want to hear about your experience!

Much love and happy clearing!

xo

Sarah

Motivation for Sport & Life!

What Is Hypnotherapy?

“Whatever the mind can conceive and believe, can be achieved.

— Napoleon Hill

WHAT IS HYPNOSIS?

Hypnosis is a state of deep relaxation that enables you to access your subconscious mind - home to your inner thoughts, fears and deepest emotions. 

Hypnosis is a naturally occurring state. We are in a hypnotic state many times throughout the day. When we are driving home but don’t remember the drive there, when we are solely focused on one task at the exclusion of all else, when we are in a flow state, and during those final moments before we drift off to sleep.

During this relaxed state we are able to quiet the conscious, critical thinking mind and access the powerful subconscious mind. It is a very pleasant and peaceful state, very similar to the calming feelings experienced during meditation.

WHAT IS HYPNOTHERAPY?

Hypnotherapy is the process of using hypnosis to achieve a beneficial result, such as a pain relief, removal of negative behaviour patterns or freedom from phobias.

Hypnotherapy combines hypnosis with professional Coaching tools to help clients reach any goal they can conceive.

Hypnosis in its essence is accepting a suggestion.   

You cannot accept any suggestions that you do not agree with and wish to accept.  You cannot be hypnotized unless you wish to be.  All hypnosis, therefor, is self-hypnosis. 

I recently completed a series of hypnotherapy sessions with Sarah to work on (mostly) focus and balance in my life. I went in with an open mind and a positive outlook, but I was still surprised at how effective each session was. The tools and strategies I learned from both the hypno experience and discussions with Sarah will be valuable for years to come. On top of that, each hypno session is like a power nap that makes you feel rejuvenated and fresh for the rest of the day! Highly recommend opening yourself up to this experience.

-Matt O'Meara, B.Sc., R.Ac.
Registered Acupuncturist

WHAT CAN I EXPECT IN A HYPNOTHERAPY SESSION?

The majority of session time is focused on future-based performance and positivity coaching and counselling, to help you get very clear with that it is that you want more of in your life.

During the hypnosis portion of a session, the Therapist will facilitate hypnosis and lead you through a specific and therapeutic, guided visualization focused on achieving your desired outcome. You can simply sit back and enjoy a relaxing guided visualization, allowing your subconscious mind to accept your own suggestions so you may achieve your desired goals and outcomes.

During the session, you will receive many powerful tools and exercises to use every day, as a way to accelerate the process and re-enforce the changes you are creating.

Hypnotherapy, in contrast to many traditional forms of Therapy, is future based and the time is spent focused on the future and the positive outcomes that you desire. Clinical Hypnotherapy is ‘solution-based therapy’.

Hypnotherapy is very positive and powerful and lasting changes can happen very quickly!

WHO CAN HYPNOTHERAPY HELP?

Anyone and everyone! If you are ready to make a change in your life or if you have a goal, then you can achieve it with Hypnotherapy…and fast.

Hypnotherapy can help with everything from improving physical and mental health to overcoming fears and phobias, releasing limiting beliefs, improving performance, healing from illness and injury, improving interpersonal relationships, getting stoked on life!…and everything in between. 

Hypnotherapy can help you:

• Overcome fears and phobias

• Quit undesirable habits

• Release limiting beliefs

• Manage anxiety & depression

• Overcome obstacles

• Quit smoking

• Lose weight

• Improve feelings of well being

• Improve sleep

• Improve positive outlook on life

• Improve healing from illness or injury

• Improve performance

• Improve interpersonal relationships

• Improve self esteem & confidence

And so much more. Hypnotherapy can help you achieve anything you want more of in your life. With Hypnotherapy you can become the person you wish to be!

Sarah x

Amazing Energy Systems!

Part 1:2

Next up in this series : Zone Intensity Training & How You Can Create Your Own Training Zones!!

The human body is an amazing machine! We have multiple energy systems within our bodies that provide fuel for our activities so that we can run, spin, jump and play at a range of speeds and durations. Although we are always using a combination of energy systems to move our bodies, there are two main methods that your body uses to produce ATP (energy currency of the body!) Aerobic and Anaerobic. The actual processes involved to create energy so that we can move our bodies, are highly complex, but this overview will give you an idea of what your body is up to on those runs and rides;)

Aerobic: means “with oxygen”. This energy system fuels your lower intensity, long duration, endurance workouts. The lower the intensity and the longer duration, the more it becomes fueled by the aerobic energy system. While you are sitting there reading this you are primarily using your aerobic system. The aerobic system is efficient and at low intensities you can go on and on and on without running out of steam (in theory). The aerobic system is fueled primarily by fat and research tells us that, in theory, we have enough stored energy in the form of fat to run, on average, 26 consecutive marathons!

Anaerobic: without oxygen. This is your higher intensity, short duration, energy system and it is made up of two systems: Lactic and Alactic. Too fast and too intense for the aerobic system to keep up with your energy requirements, these system use glycogen (carbohydrates stored in muscle) and other substrates as their fuel source. These fuels are finite and produce by-products that will build up and leave you feeling fatigued with increased effort so that you can only maintain high intensities for a limited period of time. Activities lasting less than 10 seconds are fueled predominantly by the Anaerobic Alactic system, where those lasting 10-60seconds are Lactic system driven. Beyond this the percentage begins to shift to greater and greater support from the Aerobic system. With an effective training program, the body actually learns to process and use these bi-products to produce additional ATP (energy) so that you can tolerate higher intensities and longer durations of high intensity work.

More Terms:

Aerobic Threshold. AKA Top of Zone 1 in a 5 zone training intensity system. The point/pace at which the body shifts from near pure reliance on the Aerobic energy system as it requires additional support from the Anaerobic system. You get what you train, and when you spend significant time training below your aerobic threshold (Zone 1 upper limit), some amazing adaptations occur in your body! Consistent Zone 1 training results in: increasing capillary networks, improving the bloods oxygen carrying capacity, increasing mitochondrial activity (energy producing factories in our cells), improving fat utilization and much more. The more effectively you train your aerobic system (below Z1 intensity), the better your body will become at using fat as a fuel source, allowing your muscles to spare precious, limited glycogen for your endurance events. WOW!

If you are training for an endurance event lasting more than 2.5 hours, training your aerobic system correctly is critical for your performance. In fact, 80-90% of your weekly training time should be spent in this Zone, below your Aerobic Threshold (yes, you read that right, total up your minutes and avoid wasted training time above Z1 in the 'grey zone'). Unfortunately, many athletes train too fast and end up training at too hard of an intensity during their Z1 workouts and therefor they will never reap the powerful, transformative benefits of true aerobic training. It can be hard to relate running and riding slower with getting faster, I get it. But man oh man, when you feel how transformative aerobic training is for both your endurance AND endurance pace, you will be a convert. Note: BE CONSERVATIVE during Z1 training so that you don’t mistakenly run above your aerobic threshold. No heavy breathing, no burning legs, should feel ‘easy’. Run slower if you are unsure and train on your own to avoid pushing too hard. 2-4/10 for intensity on the Rate of Perceived Exertion Scale.

Lactic Threshold aka Anaerobic Threshold. AKA Top of Zone 3 in a 5 zone training intensity system. A heads up that lactic acid has a bad wrap. Despite the rumours, it is not, in fact, lactic acid that creates fatigue in our muscles with sustained high intensity efforts. It is actually, hydrogen ions that create an acidic environment resulting in muscle fatigue. Lactate (it is not an acid) actually comes to the rescue and acts as a buffering agent to decrease this acidosis. As the effort increases, lactate floods the bloodstream to buffer the acidosis. Eventually, the production of hydrogen becomes greater than the bodies ability to process it and acidosis sets in. This is known as Lactate Threshold or Anaerobic Threshold, which correlates with an increased breathing rate, heart rate and burning sensation in the muscles. If this threshold level is exceeded, you will only be able to sustain the pace for a few minutes. Lactate Threshold usually correlates with the pace and average heart rate that you can sustain at hard effort for approximately one hour. 7-8+/10 on the RPE Scale.

VO2 MAX. This is the maximum amount, or volume, of oxygen that you can use at one time. We all have genetic potential/limitations but VO2max can be improved through training. Amazing adaptations occur in the cardiovascular system as the result of VO2max training, which contribute to a higher VO2max, speed at VO2max, improved endurance and the potential for a higher lactate threshold. WOW! 8-10/10.

Next up, let's chat about how to create and use Heart Rate, Pace and Power Training Zones!

Need a training plan to go along with all that new exercise physiology knowledge? I'm here for ya!  Check out my Self Directed Training Plans on the Training Peaks Store!

Train smart and have fun!

Cheers,

Sarah Seads

How To Transform Your Body

You have body composition goals.  I am here to help.  Step 1: Education.  Step 2: Action.  Step 3: Patience.  Let's get to work on Step 1...

Gaining Muscle

Gaining muscle takes work. In order to build muscle, the body needs an overload stimulus, sufficient calories, optimal protein and carbohydrate macro ratios, nutrient timing and adequate recovery. Gaining muscle not only increases muscle tone and strength, but also improves metabolism so that we are burning a higher amount of calories every minute of the day. Strength training itself also burns a great amount of calories and results in a significant ‘after burn’ of increased metabolism for the hours following a training session. This combined increase in metabolic rate results in an improved body composition (as more fat is lost). If you want to lose fat- don’t underestimate the power of pushing hard in the gym- cardio alone is NOT the best way to do it. 

Gaining muscle takes time, consistency and patience – months and years (not weeks and days). Genetics play a role of course, women usually have significantly less testosterone than men and things get even crazier with menopause, which makes building and keeping muscle more challenging. Initial gains in strength (first few weeks weeks) come from neuromuscular co-ordination, or ‘smarter’ muscles. The neural pathways become stronger, the number of muscle fibres being recruited increases and the synchronicity improves first. Once this has been accomplished, muscles begin to grow (6+weeks) by increasing the size of the muscle cell fibres. Here are some tips to work on when your goal is muscle gain:

• Calorie budget – if you are at your ideal weight but want to lose fat and gain muscle, work with a maintenance budget. If you have signficant weight to lose, work with a moderate caloric deficit budget (-250-500 calories per day). If you are at or close to your ideal body fat percentage and only want to put on muscle then you need to create a calorie surplus of +250-500 calories per day along with optimal levels of protein grams/timing.

• Macros – hit those protein targets daily no matter what your goal is and aim to get 20-30 grams with each main meal (see Creating Your Own Nutrition Budget post to determine your own targets). Next, focus on your nutrient TIMING , because when you eat, not just how much, can make big differences in your gains. Women in particular (and older women even more so) should focus on getting a mix of protein (15g) and carbs (30-60g) before hard workouts to ensure there are adequate amino acids (protein building blocks) and energy ready to go. Nail your post workout refuelling window (within 30 minutes) – 15-25grams of protein mixed with 30-60 grams of carbohydrate in a liquid form if possible. Whey is more easily utilized by the body to build muscle - if you are vegan, you will want to aim for MORE protein or add BCAAs to your fuelling. Have a good carbohydrate snack or meal before your workout so that you can work HARD and make those gains. Research has shown that eating 10-15grams of protein before bed, can increase protein synthesis and help you get those gains (while you sleep! as long as you are doing the next step..).

• Get consistent- strength train 3 days per week and include exercises for all of the major muscles, focusing on compound exercises that use more muscle mass. Include exercises for each major movement 3 days per week- Hip extension (single and double leg exercises) Push (chest and shoulders), Pull (back and shoulders), Rotation (back/core) Extension (back) and Flexion(core). Variety can be beneficial to access different muscle fibres and in different movement patterns- so long as you include exercises for the entire body and add extras for the areas you want more gains in.

• Train smart - muscles are stimulated to grow through protein synthesis when they are challenged in a variety of ways: mechanical tension (muscular force ie GO HEAVY), metabolic stress (maintain constant tension on the muscles ie PUMP), and muscle damage (eccentrics, superslows, deep ranges). A variety of repetition ranges have been shown to effectively increase protein synthesis and muscle growth using the methods listed above. If you are working on creating 'tension' the reps will be lower and the weight higher, vs 'stress' the reps will be higher but no breaks between lift and lower vs 'damage' the reps will be mid range, but focus ondeep range of motion and/or slow lowering (eccentrics).

• Work hard- log your resistance training workouts and aim to beat your last workout numbers each week. It may not happen every time, but it will happen often, especially if you are new to consistent/smart strength training. Reaching to the next level = overload = adaptation = gains. This reaching can be accomplished by increasing reps or increasing weight or decreasing rest etc.

• Be patient! If you are pushing to fatigue/failure, completing multiples sets over multiple days and following optimal macro nutrition timing, you will see results. But including these techniques will cover all of the basis. Everyone responds differently to strength training, however, and so you need to experiment to find out what works best for you.

And for those of you who need help adding calories to make those gains...

• Tips For Increasing Calories In:

• Boost the calories in your meals by adding healthy fats (nut butters, homemade dressings, dairy, avocados).

• Increase portion sizes slightly and add min-meals containing protein and carbohydrates as snacks.

• Consume a meal containing 50-100grams of carbohydrates combined with 15-25grams of protein within 30 minutes of your workouts to assist with recovery and protein synthesis.

• Add healthy ‘liquid’ meals to boost daily calories – smoothies with fruit and yogurt or skim milk/natural protein powder. Add milk, juice and healthy liquid calories to your daily menu.

• Create your own calorie and macronutrient budget using the steps in this post or call me and I can do it for you (Nutrition services!)

Losing Fat  

Losing fat takes time, consistency, time and consistency and time.  We know that lasting results come from gradual weight loss over the long term.  We know that dramatic changes and drastic caloric restrictions rarely result in long term weight loss and maintenance.  And that IS the ultimate goal. In fact, the slower it comes off, the longer it usually stays off.

We also know that there are just as many health risks associated with being underweight as there are with being overweight.  Learn what a healthy body weight and body composition is.  Learn how many calories and nutrients your body needs to thrive and perform the way you ask it.   If you haven't already, be sure to read this post about weight management, healthy body composition and creating your ownnutrition 'budget' to reach your goals in a safe and healthy way.  When focusing on fat loss through nutrition and exercise, there are a few keys things to work on: 

• Calorie budget- eat a little bit less each day and each week, over the long term. Too drastic a deficit and the changes will not be sustainable.  You must be able to maintain this budget a year from now...and beyond.  Start with a small caloric deficit andsee how your body responds when followed consistently (2 weeks).   A 250-500 calorie deficit per day is a good place to start. If you have more to lose, you may be able to create a larger deficit but if you have only a small amount to lose you will need to be careful not to cut your calories to low (see the risks of caloric restriction in this post).

• Macros – hit your macro’s. Protein, Fat and Carbohydrates are the foods we eat that provide us with calories, energy, buildingblocks and more.  Again, read this post to find out how to do this.  Make sure you are consuming enough PROTEIN and eating real, quality food 80-90% of the time to stay within your budget and get as much nutrient density as possible. 

• Do the 'YOU' Diet.  I don't write meal plans or recommend rigid diets for my clients.  The key to long term success is learning to include portions of the foods that you and your family enjoy within your budget. Use a food log to learn the caloric and nutrient value of the foods you commonly eat- you may be suprised.  Find a balance that works for you and learn to include portions of the foods you LOVE within your budget.  

• Work HARD in the gym. Read about the benefits of strength training in regards to body composition, above. If you want to lose fat and keep it off over the long term, pushing hard in the gym/home with your strength routine is one of the secrets to success.

• Move – how many minutes you spend sitting versus moving every day will have a great impact on your caloric expenditure. Get a FitBit. Track your steps. Get up every 30 minutes from your computer. Get a stand up desk. Avoid sitting for hours on end. Go for a coffee walk rather than sitting down with a friend. Make more time for movement and park as far away as possible. Any time you are not sitting is a good use of your time.

Tips for decreasing calories in: 

• Follow the Nutrition Keys daily and weekly. Set a daily intention and visualize the nutrition keys that you will use each day.

• Log your food ‘live’ as the day goes, rather than waiting until the end of the day. Or, even better, enter your meals before you eat them, to see how they will fit into your budget

• Increase the size of your breakfast and lunch-never skip or skimp on these meals. Research repeatedly shows that this will prevent overeating later in the day.

• Choose high protein snacks, quality (natural) fats and fibrous fruits and veggies to keep you feeling full longer.

• Use most of your carbohydrate calorie budget for the meals before (and during endurance sessions over 2 hours) and immediately after your workouts to make the most of this fuel. You will be able to work harder during your training sessions and see even greater results with correct nutrient ‘timing’.

• Limit ‘liquid’ calories- alcohol, lattes, sugary drinks and sports drinks and choose water, herbal teas or whole fruits and vegetables alongside protein for snacks.

• Emphasize nutrient rich food choices and plan your meals around lean protein and vibrant, colourful vegetables and fruits-5-10/day.

• Decrease the amount of empty calories in your diet: limit processed foods, fast foods, junk food and alcohol. This is one of the the easiest ways to create a deficit (or surplus!). Eat 80-90% REAL food every day.

• Keep the ‘non real’ foods that you enjoy in your diet in the 10-20% range rather than cutting them out entirely (it won’t work long term, I promise). Learn to choose smaller, snack sized portions of these foods so that they fit within your budget. Cutting them out entirely is a sure fire way to set yourself up for ‘breaking’ and failure down the road. Enjoying them in small amounts, takes away some of the lure and doesn’t make them seem so ‘special’ and tempting. Finding a healthy balance over the long term is the secret to success, happiness and ‘guilt free’ eating!

• Focus on portion control: Avoid overeating by eating slowly, using smaller plates, and starting with a smaller serving size. Put your fork down between bites and pay attention to the taste and smell and experience of eating your meals. Do not eat until you are full, eat until you are no longer hungry.

• Set yourself up for success: Plan healthy snacks that contain protein and fruits and veggies to avoid overeating later (busy days, on the road etc). Yogurts, cheese, hard boiled eggs, bananas, mandarin oranges, cut veggies, home made energy bars etc.

• Drink plenty of non-alcoholic fluid per day- water, herbal tea, soups etc all count as fluid. 

• Pay attention to ‘why’ you are eating, as part of your logging. Are you hungry? If so, how long has it been since your last meal? Did you eat a good sized breakfast and lunch? Did you have enough protein, fruit & veg and water? Are you eating because you are tired? Stressed? Emotional? Food is for fuel. It will not solve problems, although it may seem like a remedy in these difficult moments. Create a list of healthy alternatives to help you move beyond emotional eating habits - so that you can nurture your body AND mind and feel good about your choices in the future. Emotional? Practice mindful breathing, take a 5 minute walk outside, pour a hot bath, call a friend or do a 15 minute yoga practice. Leave the kitchen and go outside if you need to. The more you practice these alternatives, the more they will become automatic choices. 

Ultimately you are in charge of the nutrition and activity choices you make each and every day and you can choose to stay within your budget or go over or under it, any day you like. No stress needed, at all.  You are in charge and no one says you have to be a slave to your nutrition or your fitness plan.  But do please remember that YOU are making choices every day that effect the direction, speed and ultimately the destination of your health journey.  The more frequently you choose to take actions are inline with your nutrition and training plan, the faster you will reach your weight and body composition goals. But you don't HAVE to do it every single day.  It really is, up to you.

PS: I often hear people saying 'It isn't FAIR' that so and so can eat XYZ and reach their body composition goals'...or 'so and so NEVER works out and...' or ' I used to be able to eat XYZ and I had no problem.'.  Don't waste your energy, time or emotional resources comparing to others or the past.  Get clear on your goals, look to the future,  figure out your current budget and take consistent steps to stay within it.  Focus on YOU, and what you can do each day to work towards your personal health goals.  Because, you really can reshape your bodyby personalizing your nutrition and training plan...to YOUR needs.  Forget about what everyone else is doing...DO YOU.

Let me know if I can help!
Cheers,

Sarah x