Don't Go Alone

Seems like a lot of times when we set out on our health journey, there’s a certain amount of shame that comes along for the ride. Ever feel that way? I know I have.

I can’t remember how many times I showed up at work, boldly declaring that “Today is Day One!” At first my coworkers applauded my efforts, but after hearing me repeat my proclamation over and over, they eventually went into ‘smile-&-nod’ mode. To me it felt like their smiles were concealing thoughts like “How long will he last this time?” or “I’ll believe it when I see it.” After awhile I stopped making bold proclamations, deciding instead to cover up my struggle and go it alone. I mean, this is America right? Home of the rugged individualist! This’ll totally work! But it didn’t. Instead, I found myself in a state of confused isolation.

In reality, people in our lives probably want to see us succeed, but feel powerless to help or offer encouragement. I mean, weight is a pretty personal thing in our culture, and you don't want to hurt someone’s feelings by saying something inappropriate, right? So they remain politely quiet, but we misinterpret their silence as a kind of judgement. And we soldier on alone.

This is a dangerous place to be. How dangerous?

Did you know that the UN has condemned the use of solitary confinement as a means of punishment? Do you know why? Because they consider it a form of torture. Studies have been done that show that some lasting mental damage can be caused after as little as a few days of social isolation.

Now, if all that is true, why on earth do we tend to isolate ourselves when we’re going through something as challenging as changing the trajectory of our weight, our health, and ultimately our life? Wouldn’t it make more sense to attempt something like this with the support of other people? And what if you could do it with other people who are likeminded, and maybe even going through the same things you’re going through?

It’s made a difference in my life. Knowing that there are people looking out for me makes a difference. Knowing that there are people I’m also looking out for makes a difference. Knowing that we’re all in this thing together? Makes all the difference in the world.

It’s one of the things I love about our program, this emphasis on healthy community. Simply put, we are confronting reality, tackling our individual weight issues, and creating health.

And we’re doing it together.

Are you about to start a new chapter in your story? The part of your story where you confront reality, take on your weight issue, and create health in your life? Are you about to do it alone?

Don't do it! Our healthy community has made a lasting difference in the lives of thousands of people.

And it can make a difference for you too.

Reach out! Email me at DavidJamesPhillips[at]Gmail.com, and see if our community is a fit for you.

-David

From Dream to Reality

One week.

In one week, I'll be in Banff, Alberta, lining up to race the 2016 Tour Divide.

All the training is behind me now.  My last long ride was last weekend.  My last weight training session was Wednesday.  My last threshold workout on the trainer was yesterday.

The last of the shopping is done.  I made my last trip to my LBS yesterday (brake pads and tire sealant), and when I got home, UPS had delivered my last last-minute purchases (a replacement Craft ultralight mesh vest and a Veleau tube).

All that's left is to tear the bike down, replace all the worn parts, check my pack list, squeeze everything into a box, and show up at the airport.

"After" photo by John Schilling. Thanks John!

To say I'm distracted is an understatement.

And yet there was a time when none of this would have been remotely possible.

I've been dreaming about the Tour Divide since I read about it in 2008, but as recently as 2012 I was so out of shape that I got winded riding the short loop at McDowell Mountain Park.  It's three miles, and I had to stop three times because I thought my lungs were going to explode.  I was also seriously overweight, with a BMI teetering on obesity.  Tour Divide was little more than a pipe dream.

Then my wife clued me in to Take Shape For Life - she's a TSFL Certified Health Coach - and I started to get serious about getting the weight back into a healthy range.  Over time I worked on my overall fitness, until voilá - I was finally in a place physically, mentally, and emotionally, where I could seriously think about doing this thing.

Now I'm a health coach too.  Together, my wife and I help others pursue optimal health, so they can turn their dreams into reality.  Maybe ultra-endurance cycling isn't your thing, but whatever it is you dream about - whatever is on your "wouldn't it be cool if I could do that..." list - we can help.

It's never too late to be what you might have been.  -George Eliot

It's true.  I'm living proof.

-David

Tour Divide - Weighing In

Happy Thanksgiving everyone!

As we emerge from our tryptophan-induced naps, I want to revisit something I wrote about back in September. I had mentioned my plans to drop some weight at the beginning of my Tour Divide training process, instead of trying to do it along the way, or (shudder) wait until just before race day. Not long ago, I read an interesting piece on the Carmichael Training Systems blog that does a great job explaining why I approached it the way I did. In particular, it articulates why it's important to view shedding unnecessary weight as its own training phase, instead of trying to drop pounds while building mileage:

Fall (read: off season) is also a great time of year to focus on weight loss because if this isn’t a focused race season for you then you can make changes to your caloric intake and nutritional composition with little to no risk to your training quality. Many athletes try to restrict calories and lose weight in the spring, but that creates a conflict between your nutritional needs for high-quality training and the caloric restriction necessary for weight loss. It’s better to focus on weight loss during the period of the year when your training goals are less specific.

Couldn't have said it better myself. The conflict they talk about is exactly what I wanted to avoid, and why I focused on weight loss before the real training mileage began. Well, I'm happy to report that I dropped ten pounds since that post: I'm currently 175 lbs, which, on my 6'3" frame, puts me at a BMI of about 22. Still five pounds away from my ultimate goal of 170 lbs, but good enough for me to transition out of "meltdown" mode and firmly into "mileage" mode.

See, the program I use to burn unnecessary fat doesn't allow for prolonged periods of exercise. I know it seems counter-intuitive, but there are some very good reasons for this that have to do with stress hormones, glycogen reserves, and other things that impact the way our bodies burn fat. As such, my exercise had been limited to an hour a day for the time I was on program. The hardest part of shedding weight is allowing for the passage of time. Just allowing the program to do its thing.

Patience. Ugh.

But in all seriousness, the program works - if you let it. And it's only taken a few weeks to achieve something that could very well have gone unaddressed. If you're interested in freeing yourself of unnecessary poundage the way I did - whether we're talking 5, 15, 50, or more - check out my contact information in the sidebar. I'm happy to talk you through the program and how we can make it work for you.

[Side-note: if your reaction to my suggestion is "but it's the holidays..." then I have a challenge for you. Food-wise, 'the holidays' consists of two or three meals over the span of a month. This being the case, are you really going to sacrifice a month's worth of potential progress because of a couple of 'off-program' meals? Check out my wife's blog on the subject for some additional food for thought. And even if you want to wait until the new year to get started, let's talk now and set you up for success come January 1.]

Now that I've transitioned back into a weight maintenance phase, I can build mileage in earnest. I'll write more about my approach to training later. Right now I have to get the bike ready to ride in the morning. It's gonna be a beautiful day.

-David

Tour Divide 2015 - On The Weigh Down

There's a whole slew of things to consider when preparing for a multi-day bikepacking event like the Tour Divide.  First there's the stuff - the bike, the bags, the apparel, the sleeping system.  Then there's the course - maps & GPS, grades & profiles, water & resupply.  Then there's physical and mental training - making sure the body and mind are up to the task of pedaling the bike day after day after day.  It's a lot to get your hands around.

But there's one thing that often gets overlooked: weight.

I'm not talking about the weight of the bike or the weight of the gear.  Most of us obsess about that stuff.  How many of us have weighed our kit and wondered if anyone out there makes a lighter rain jacket?  Or a lighter sleeping bag?  We dream about how much weight we could save if we upgrade to a titanium frame.  Or a lighter seat post, handlebar, or derailleur.  Even now, I'm contemplating buying titanium pedal spindles so I can shave 70 grams off my rig.

70 grams.  For the love.

But what about the elephant in the room?  In all of that weight-weeny furor, it's easy to overlook the heaviest - but most important - piece of gear.  I'm talking about the weight of the rider.

Hold on, you say - does rider weight really matter?  Uh, yes it does, and it matters more than you may think.  This year's Tour de France winner Vincenzo Nibali struggled with his weight in the months leading up to the big race, so much so that his doctor speculated he would not win unless he got serious about shedding those last few pounds.  Nibali set a goal, achieved it, and won the Tour.

Now, I concede that the Tour Divide is a whole other kind of race.  But losing weight still makes a difference, whether it comes from the bike or the rider.  Some studies have shown that losing body weight may make a greater difference than shaving grams off the bike.

This is tough.  You've been living with yourself for a long time now.  So long in fact that you've come to believe you're normal.  Sure, it'd be nice to lose a few pounds, maybe even uncover that six-pack you had in high school.  "But who am I kidding" you say.  "My body is what it is."  So you focus your training efforts on building aerobic capacity and endurance, because deep down you don't really think changing your body composition by burning fat is sustainable or even possible.

Lose weight?  Like, a significant amount of weight?  Probably not gonna happen.

Are you listening to yourself?  You're about to attempt the world's toughest bike race!  If you don't think you can set a physical goal and hit it before race day, then brother, stay home.

As I write this, I'm 6'3" and about 185 lbs.  That works out to a BMI of about 23.  According to the National Institute of Health, the "healthy range" for BMI is anywhere from 18 - 25.  So I'm good, right?

Yes and no.  Yes I'm a healthy weight for life in general, but as far as I'm concerned, I'm still too heavy to sustain race pace - or even touring pace - for days on end.

That's why my goal for race day is 170 lbs.  That works out to a BMI of approximately 21.  Well within the healthy range, and not even that big a jump on the BMI scale.  But think about it - how much money would you have to shell out to drop 15 lbs off your rig?  Is that even possible?

I think it's a given that dropping weight has benefits with regard to wind resistance and the power required to pedal at speed.  However, the other significant benefit - maybe the most important one in a multi-day bikepacking event - is wear and tear on the rider.  Knees.  Ankles.  Saddle pressure.  The less body weight you carry, the longer you'll be able to stay on the bike.

Reducing body fat is part of an overall strategy for creating health for my life in general, but it is an essential ingredient when it comes to optimizing my chances for success in the Tour Divide.  Dropping weight in the weeks leading up to race day is a losing proposition, so I'm doing it now.  Achieving target weight this far out will have a positive snowball effect on subsequent training as well, allowing me to build my body and my mind with confidence as I gear up for the big day.

Can I do it?  Time will tell, but I'm confident that I can.  If you've read the "about me" sidebar of this blog, you already know I'm a health coach with Take Shape For Life.  My wife and I have had tremendous success with TSFL in the past, and are dedicating our lives to helping others transform their lives too.  I believe in TSFL because I know it works.

And it can work for you too.

So here's the pitch.  If you're gearing up for a major life event, or if you simply want to create health in your life for its own sake, contact us - we can help.  If you're reading this in September 2014, you can even join us in our Thin It To Win It Meltdown Challenge.  I can't think of a better way to kick off the fall - and head into the holidays - than making health a front burner priority.  Creating optimal health starts with burning off unnecessary fat reserves as you learn new habits of health.

Where you go from there is up to you.

-David

Does This BMI Chart Make Me Look Fat?

I was checking out the BMI tables on the National Institute of Health website recently (nerd alert).  For a lot of years, I thought the whole BMI thing was bunk, mainly because it kept telling me I was overweight.   These days when I talk to folks about the connection between health and weight, I often encounter a familiar resistance.  "It doesn't apply to me because I have a muscular build" or "I have big bones" or "I'm husky" or "those charts are crap."

Hey, I've been there.

Now that I have a 'normal' BMI (per the NIH), I've come to realize that the BMI tables are not crap.  But first let's look at how the NIH defines "overweight," and "obese."  The NIH website says "Overweight is having extra body weight from muscle, bone, fat, or water.  Obesity is having a high amount of extra body fat."  Interesting, but what does this mean?  It means that the NIH has already accounted for muscular builds and big bones.

Certainly there are exceptions: the BMI chart doesn't apply to Arnold Schwarzenegger or Dwayne 'The Rock' Johnson.  Indeed, the NIH states that the BMI chart "... may overestimate body fat in athletes and others who have a muscular build."  Conversely, "It may underestimate body fat in older persons and others who have lost muscle."  But I'm not Arnold, and chances are, if you're using performance enhancing substances to shed & shred, you're probably not reading this blog anyway.

But how athletic can someone be before he trips into the obese column?  To find out, I toodled on over to the CrossFit Games website, and had a look at the leaderboard.  Have you seen these people?  Lean.  Cut.  Probably the fittest humans on the planet.  How do they stack up on the BMI chart?  Of the top ten men on the leaderboard, most had a BMI in the 25-30 range; only one had a BMI over 30.  Women trended even lower.

So what does that mean for you and me?  It means that if you have a BMI of 30 or more, you're carrying too much fat, period.  And if you have a BMI of 25 - 29.9, you're probably still carrying too much fat.  Unless of course you're competing in the CrossFit Games.  Then you're probably okay.

Big deal, you think.  What difference does a little extra fat really make anyway?  I'm healthy, right?

For now, maybe you're right.  But what about later on?  What quality of life to you want to have later in life?  How do you want to live in ten years?  In twenty?  In fifty?

The NIH answers the question Why Is A Healthy Weight Important?  "Reaching and maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions.  If you are overweight or obese, you are at higher rise of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers.  That is why maintaining a healthy weight is so important: It helps you lower your risk for developing these problems, helps you feel good about yourself, and gives you more energy to enjoy life."

Why should you pay attention to the BMI tables?  Your future depends on it.  Your doctor and your insurance underwriter use it when they assess you.  You should too.

Be honest with yourself.

Use the BMI calculator.  Find out where you are.  Figure out where you want to be.

Now do something about it.

You are the dominant force in your own life when it comes to creating health.  No one is going to do it for you.  "My doctor will save me" you think.  But your doctor can't do any more than manage symptoms as they appear.  There is no magic bullet.  The little daily choices you make today will do more for your health, now and in the future, than anything your doctor can prescribe.  Ever.

Not sure where to turn?  Join me!  My wife and I are FREE Certified Health Coaches with Take Shape For Life.  We can help you quickly and safely attain a healthy weight, and learn the habits necessary to maintain it for the rest of your life.  Contact us and let's create health in your life too!

DavidJamesPhillips@Gmail.com