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Miles Stovall 3X WNBF World Champion

Balancing Life with Competitions

PCD Post Competition Depression

September 2012 - Issue

Chef's Corner with James LaBonte

Contest Conditioning Magazine September 2012 Issue 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  Owner,  Lisa  Donchak The  Dish  by  Chef  James  LaBonte

9 10 - 11 12 - 13 14 - 15

My Key  to  GeNng  Fit  by  James  Juang

16 - 17

Interview with  CrossFit  Champion,  Sarah  Spagnol

18 - 19

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

20 - 22



PCD - Post Competition Depression Can You avoid it?

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  


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.  

“There is always a time (typically the first few weeks) after a competition where most competitors find themselves binge eating and drinking.”

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  


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   c a r b o h y d r a t e s ,   p l u s   l a r g e   a m o u n t s   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-­‐Haase


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David Naylor’s Transformation Journey 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  

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

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.  


The Drink of Champions

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  water Besides  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  Uhlaender


Interview with Whitney Yang Bike trip to Alaska anyone? 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.  

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.  

“My family is 100% my inspiration for eating healthy and exercising regularly.”

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.  

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  


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?

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.  

I went   with   four   other   colleagues   from   work   to   The   County   Line,   a   BBQ   restaurant   on   the   lake   in   Aus8n.  


Interview with Lisa Donchak, runner and owner/author of 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  


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  

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

“Starting in March of 2011, I run a marathon or ultra marathon race at least once a month.”

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 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  

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).

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


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.

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

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

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.

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.

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:

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 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.



1 cup  black  beans 1  small  diced  yellow  onion 1  small  diced  red  pepper 2  tbs  minced  garlic 1  tsp  ground  cumin 1  tsp  chili  powder  1  large  sweet  potato 1  tbs    minced  chipotle  pepper  in  adobo 1  cup  spring  mix ½    oz  lime  juice   2  small  radishes 1  turnip 1  tsp  your  favorite  type  of  oil Salt white  pepper black  pepper ¾  cup  red  wine  vinegar 1  cup  of  water 2  tbs  of  pickling  spice 1   tbs  of  sugar   in  the  raw   or   1   tsp  of  your   favorite   ar8ficial  sweetener cilantro any  fresh  herb


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  plate To  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 15

My Key to Getting Fit 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.  

“Getting FIT involves two important factors: DIET and TRAINING!”

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.


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   e x p e r i e n c e s   a n d   h o p i n g   m y   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


Interview with CrossFit Competitor: Sarah Spagnol 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.  

“For this competition, there were no rankings, and I did it just did for fun” 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   18

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  :)

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

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


Balancing Life and Competitions h a s a l l o w e d   m e   t o   b a l a n c e   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?

“How do I control and protect my life from a narcissistic and compulsive spiral out of control? ”

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  

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  


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

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   m a n a g e m e n t   i s   o f   u t m o s t   importance   and   should   never   be  

With carbohydrate  depriva8on  and   extreme   body   fat   reduc8on,   it   is   easy   to   lose   emo8onal   “With carbohydrate control.     This   is   deprivation and extreme where   the   root   of   m a n y   p r o b l e m s   body fat reduction, it is exists.   But,  they  can   easy to lose emotional be   controlled   by   control. ” 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   taken  for  granted.     within  close  proximity  of  your  stage   The  reality  is  that  total  dedica8on  is   weight. required  for  this  sport   and  it  is  vital   I  have  found  this  method  to  be  less   to   stay   on   top   of   all   areas   of   shocking   to   your   body   and   much   prepara8on,   but   keep   in   mind,   more  adaptable.     And  by   a  simple   prepara8ons   should   return   to   explana8on   of   this   restric8on   normalcy  as  soon  as  possible.     process  to  your  peers  and  family,   it   will  at   least   give   them   insight   into   This  means  to  give  everything  a  rest   your   mood   swings,   lethargy   and   for   the  remaining  hours  of  the  day   lack   of   tolerance.     If   you   assure   and   go   about   your   life   without   them   that   this   process   is   only   obsessing   over   the   whole  process.     temporary,   you   should   be   able   to   Not   everyone  is  interested   in  your   gain   some   understanding   and   prep,   so   involving   your   family   or   peers,   in   some   cases,   could   cause   compassion. To   help   ease   the   stresses   and   irrita8ons,   and   even   cause   a   t e n s i o n s   i n v o l v e d   i n   s t a g e   nega8ve   impact.     If   you   have   a   compe88ons,   I   have  forced  myself   strong   support   group   behind   you   to   stay   ac8ve,   engaged   in   my   through   this   en8re   journey,   then   hobbies,   domes8c   responsibili8es,   consider  yourself  very  lucky. and  extracurricular  ac8vi8es,  all  the   while   trying   to  maintain  a   balance   Compe8ng  in  mul8ple  shows  a  year   between   everything.     I   try   to   can   impact   you   emo8onally,   maintain   an   emo8onal   stronghold   physically,   and   financially.     Ten   or   and   focus  that   keeps  me  grounded   more  years  ago,  compe8tors  rarely   during   my   pre-­‐contest   and   post-­‐ d i d   m u l 8 p l e   s h o w s   a   y e a r .     contest   prep.     Of   course,   this   Normally,   they   would   prepare   for   involvement   also   includes   the   one   big   show,   compete,   analyze,   support   of   family,   friends   and   and   then   start   necessary   changes   during  the  off-­‐season.     Today,   I’ve   peers.


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.    

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.    

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.

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.    

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

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


Contest Conditioning Magazine September 2012  

3xWorld Champion Bodybuilder Miles Stovall PCD - Post Contest Depression The Dish by Chef James LaBonte

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