So I did a big thing on the weekend! My first 70.3 Ironman event at Mont Tremblant! Finish time 7h18m 🏊♀️ 🚴♀️ 🏃 ❤️ I raced under some tough personal conditions mainly my chronic anxiety and insomnia which caused severe nausea throughout each discipline. Yes, I threw up multiple times during the day. Mostly during the run, which prevented me from running. It wasn't pretty at all. (TMI alert, was also on my period which is debilitating for me even under very restful conditions!) but I persevered! 💪 ❤️ 🥇
Lessons learned 👍 ✅ don't throw yourself under the bus with severe anxiety and worry leading up to race day. I fretted about the freezing cold water temps so much I got into a vicious cycle of insomnia that left me completely drained and physically sick by race day. Next time, I'm not looking at weather or water temps. And I'm committed starting now to really focus on mindfulness !!! (Starting with cementing a meditation practice 🙏) ✅ you are a faster swimmer! Don't seed yourself at the back ! I had to stop so many times due to being caught up with slower swimmers and being kicked and punched and pushed under water! ✅ believe in yourself! You have the ability! I still have these words from so many spectators ringing in my ears "Vous etes capable" 👊 ✅ Always remember that "Forward is a pace"
#RUNDAY . I say it over and over again, but there is no feeling I love more in this world than the finish of a race. That gut-wrenching pain train you’re riding for those last few hundred meters - that goal you’re trying to accomplish, that time you’re hunting. And when you finish, a flood of joy from the weeks, months of hard work overtake you. There is no better feeling. I encourage any and all (if you haven’t already) to try a road race or a tri. It will bring challenges, but also memories and accomplishment :) #timetotri#nationaltriathlonweek#triathlete#runner#enduranceathlete#teamusa#Ao1#audienceofone#onlythroughhim
6 milers have been my sweet spot the last few days. 18 miles deep for the week so far, trying to build my base again. When I have been running in my garage at 5 am its been 95% humidity 😰 Its awful, but that is where abs are made! 🤣 Abs are not made in the kitchen, they are made by humidity running! 😂 Also, mine disappear by like 10am. 😭 But it’s fine. We’re slowly getting there. Have a great night! 💕
To build a strong core, shredded abs you need to take the All Around Approach with your Ab routine.
Doing endless crunches, sit-ups and floor work won't help you grow. While these movements are fundamental for stability, you need specific movements that help target different spots really hard to help those muscle grow and get stronger. Diet also play a huge role in abs🙌
Here are my top 6 AB workouts that target the entire Core. These movements were fundamental to last years physique/figure competitions and to help aid me in powerlifting.
100 reps of each .. beginners starts with 4 sets of 10 each move
#1 hanging knee crunches - hitting your lower abdomen hard .. aids in posture, stability and balance
#2 decline bench leg raise - hitting the internal obliques and nailing your transverse abdominis.
#3 Hanging leg raises - this move will hit every abdominal muscle you have.
#4 cable wood choppers - a multi joint movement to really keep the midsection tight, and it aids in strength and power.
#5 GHD GHD sit-ups with or without weights - great for not only the core, but hip flexor and back strength #6 spider pushups - want beautiful side obliques .. this is the one for you.
Want to learn more .. shoot me a message
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Banded lateral knee presses are a great way to fire up the glute med and glute min which helps avoid valgus. Split squats can be some of the most challenging exercises for single leg strength but it’s important to keep the knee behind the toes and avoid excessive knee flexion. Also, you may have to work through a progressive ROM. If you have a hard time breaking parallel, start with less ROM and work your way down to parallel.
Swimming has taken me all over the world. It gives me purpose to go and see and do, and I am forever grateful for the friendships it’s has initiated along the way. Thinking of what goal to aim to accomplish next is tricky, but the best thing is the options are endless! Day dreaming of this fun week in Greece for the 30k Kalamata swim, surrounded by incredible talent and humility with valued friends.
I have tried out so many different electrolytes/hydration tabs it’s actually ridiculous. I tried @precisionhydration for the first time at @londonmarathon this year where I ran a massive PB. I was impressed by the taste and also by the different options in concentration (based on how much you sweat/how salty your sweat is) but also a capsule option to use if you are not using your own hydration (like me at London). I can honestly say that I was excited after trying Precision Hydration as I had finally found a solution that works for me. I am therefore incredibly happy to announce that I am now going to be an ambassador for Precision Hydration!
Fear can be paralyzing!
I was asked by someone very close to me the other day, how to shut out our fears and overcome them
And my response was to first simply understand them for what they are
I think it’s important to point out that most of our fears we experience today are fabricated in our own mind. A better term for what we truly experience might be “worry.” We aren’t being chased by lions and most of us don’t face potential death day in and day out
Understanding that our fears start in our mind is a very important step to overcoming them. We own them! We birthed them with our thoughts. We manufactured our fears and we have the power to destroy them!
To better understand fear, we typically experience it in these 3 categories:
1️⃣ Fear of loss. We might fear that if we pursue our dream and start a business, we will lose our steady income and benefits
2️⃣ Fear of process. Changing our diet sounds terrible because it’s painful. We fear that painful process so we never start the diet
3️⃣ Fear of outcome. We have put so much effort into this, what if we don’t meet our expectations? What if we fail and the work was for nothing?
No matter the fear category you created, there is a very simple solution: choose to focus on the opposite of your fear!
See, we get to decide how we feel. And fear is just a feeling. Our feelings are created from thought
So instead of fearing the loss of a salary and benefits, focus on the opportunity to far out earn what your job could ever provide
Instead of fearing the process of changing your way of eating, focus on how good you will feel to try new things and be healthy!
Instead of fearing bad potential outcomes, focus on good potential outcomes that made you decide to face your fears in the first place!
If you don’t want feel afraid, choose to feel differently. Direct your thoughts and focus on the exact opposite of what scares you. 👊🏻
1 9613 hours ago
Think you got it bad? So fucking what! Someone’s always got it worse.
I’ve spent plenty of time in self-pity and it got me absolutely no where! It’s a terrible place to be with no positive outcome. I used to think the deck was stacked against me. I had all the excuses in the world. Childhood obesity which led to being over 300lbs by the age of 19. An abusive childhood with no healthy parenting. Alcoholism, Type 1 diabetes and most recently depression. I could bitch and moan all day, feeling sorry for myself. Which I have done in the past. Or I can use each one of those issues as fuel to my fire. As motivation to overcome the next obstacle life will throw at me. To grow from the battle I endure on a daily basis to fight these demons. And most importantly to help the next man or woman walk through the same shit I just walked through! If you are feeling sorry for yourself take a step back and see where your lowest points in life can become your greatest assets! Have a great day and GET SOME!!! @ownthedash@team_neverquit #ultratraining#type1diabetic#sacrifice#gratitude#usmc#depression#transformation#runningmotivation#oorah
An anniversary is a great time to reflect on how lucky and grateful I am to have this face in my life, and what a journey so far!
I couldn’t wish for a more supportive, caring, and beautiful woman by my side 🌈 🙌🏽
Throwback saturday. Today, usual runcommute. A bit of rain. 14k every day of the week. But not this week. Haha It's a recovery week (for real. I need it) so I have planned to run only 3 days. Have a great day! 😁
Photo de samedi. Aujourd'hui déplacements actifs à la course comme d' habitude. Petite pluie ce matin. 14km par jour 5 jours par semaine . Mais pas cette semaine, c'est une semaine de récup. (Pour vrai cette fois-ci, j'en ai besoin.) Alors seulement 3 courses cette semaine. Bonne journée !
I’m different now. Different sport focus, different plans, and a whole lot of “Well crap.....I just don’t know anymore.” I look at this picture of me and although I wasn’t the happiest I’ve ever been in my life, I was feeling PRETTY GOOD. My work life was solid, my training was solid, I felt comfortable in my body and with the person I was. .
So much has changed since this snapshot was taken. Many many things tried to test me and convince me I was not as comfortable as I thought. And I BOUGHT WHAT THEY WERE SELLING. Ugggg “real Katie,” this dreamy sunset Katie, would have grabbed me by the face and said “WHAT THE F*** ARE YOU DOING??? DON’T BELIEVE.” and the price I pay for learning lessons the hard way is releasing control over how long it takes to get back to my roots. I’m such a control freak, even typing “releasing control” made my palms sweat LOL. .
Some days are a blur. I go through the motions. And some I see the light at the end of the tunnel. I feel like a classic rock album that is being remastered. It was always great, it just needs a little refreshing. .
Next stop: Austria 🇦🇹 @infinitetrailswch.
After a hot race is before the next. Hot weather racing is my favourite 🤙🏼☀️🔥 #fairweatherathleticism however there are a few things to consider if you want to have a good race and didn’t get a chance to acclimatise to heat x altitude.
• 🔥🚨Wear sunscreen or cover up. SPF50 or higher / sun blocker. At high altitude (+snow reflection) sun intensity can be up to 50% higher than at sea level. If you’re out for a few hours, carry extra and re-apply. Sunburn isn’t cool. Never.
• 🍉🥒 Hydrate. Hot weather x high altitude: your respiration rate goes up with elevation. Heavier breathing trying to get more oxygen in and around, higher sweat rate at effort, humidity in the valleys means less cooling off by sweating, working uphill, carrying a pack, etc. You get the drift. Water is great but ensure to have electrolytes and carbohydrates as well. Topping up the stores nicely. I personally use salt tablets / sticks during races. If you haven’t tried this in training: don’t bother. Grab the salty treats/ soup/ electrolytes/ bananas on the table. Everyone’s sweat rate and salt loss is different but if your skin is baked in a salt crust and your legs are cramping like hell, electrolytes can help (won’t offset the lack of training 😝). Drink to thirst. Swig little and often. Do what feels right for you.
• ❄️ Keep cool. Wear a cap and light colours. A buff, sweatband and white sleeves (arm ‘warmers’) are great: drench them in water at aid stations. Also apply citronella or peppermint essential oils on your buff before, nice. Not so nice in your eyes. Pour water over your head. Careful not to get your feet too wet.
• 😎 Wear sunglasses. UV exposure is dangerous for your eyes too. Good sunglasses protect your eyes from UV damage. And you squint less (hey wrinkles).
• 🤪😳 Chafing. Ouch. Sweat and pouring water over you means salt and being wet. A fabulous combo. Bit like a good scrub. Apply body glide/ Vaseline or rock tape where things touch/ rub. Boys: tape your nipples
Anything else? 😆 ah yes: have fun 🤙🏼 #wearedaybreak#highonaltitude#infinitetrailswch
18 39426 June, 2019
37hrs 48mins race time
5 epic days
599 new friends
683 chips eaten
15 carb drinks
4 energy drinks
12L unfiltered sheep poo water
1 baby wipe bath
2 river baths
1 waterproof bag of extremely stinky kit and clothes
3 times pushed to breaking point
2 post-race nightmares about bogs
2 shattered legs
1 blown mind