Author name: Kyra

Education

#41 Personality Quirks Yoga Chakra and Energy – Straight Talk

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[podcast src=”https://html5-player.libsyn.com/embed/episode/id/4779630/height/90/width/480/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/” height=”90″ width=”480″]great-chakra-pic

Coach BK records and attempts to recreate a chat with a client about OCD and how many we can look at this a bit
different.  Thoughts about how, just maybe, there really isn’t anything wrong.  That perhaps the mental aspects of these personality quirks can be more balanced out with a different perspective, different actions.

The yoga system of chakras has some interesting things to say about how we act and what to do about it.

 

 

 

 

 

 

Athlete, Running, Triathlon

#40 Spartan meets Endurance with Chris Russell

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[podcast src=”https://html5-player.libsyn.com/embed/episode/id/4778216/height/90/width/480/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/” height=”90″ width=”480″]spartanbkCoach BK and Chris Russell wit RunRunLive.com and author chat about Chris’s experience as an endurance athlete and doing a Spartan Beast.

 

Coach BK – Braving Karma Coaching   www.BonnieKissinger.com

Athlete Health Assessment:  www.bonniekissinger.com/aha

Chris Russell   http://runrunlive.com/

Eating, Education

Paleo and Whole30

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whole30-vs-paleoWhole30 and Paleo are two eating programs that are very similar.

In fact, in a nutshell, Whole30 is simply a more strict version of Paleo.

Both programs focus on consuming whole, clean, natural foods. Both Whole30 and Paleo ban eating:

 

 

  • processed foods
  • grains
  • dairy
  • alcohol
  • legumes

Whole30 vs. Paleo: On The Subject of Sugar

The major practical difference between Whole30 and Paleo is that Whole30 doesn’t allow any kind of added sugar, while Paleo only rules out refined sugar (so for example, you can have honey with Paleo, but not with Whole30).

As a side note, one other small difference is that Whole30 advises against trying to imitate your favorite baked goodies or junk food with approved ingredients (so imitation pancakes would be off the list). However, it’s common (and encouraged) for Paleo eaters to recreate their favorite sweets with ingredient adjustments.

Difference Between Paleo and Whole30: The Form
The biggest difference between Paleo and Whole30 is the form of how each diet is carried out.

Whole30 is designed to be a very strict 30 day program to cleanse and reset your body. While some of the habits you gain from Whole30 will hopefully be maintained, it isn’t intended to be a permanent practice. Most of the benefits from Whole30 diet come from learning about your relationship to food and discovering how to modify unhealthy eating habits.

Paleo, on the other hand, is a long-term eating lifestyle. Since it’s designed to be long-term, rules are a bit more relaxed. Many Paleo eaters also think of Paleo as a loose template – some will add in dairy or or alcohol here and there. Paleo is more a general mindset, and with so many modifications, people often define a Paleo lifestyle differently.

Many individuals use Whole30 as a launching pad into a more long-term Paleo lifestyle, or to reset their eating habits when they’ve strayed too far from the Paleo practice.

Ultimately, the two programs resemble one another very closely. The main difference lies in the diet’s form.

Education

#38 BasePerformance / BaseSalts – the magic behind this product

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Coach BK and Tony Demakis chat about the important of fueling for the endurance athletes, what the BasePerformance products offer and tips on how to logistically fuel yourself for the longer races and feel great!

Coach BK does free athlete health assessments.  Online form and a 30 minute chat to zoom out, take a look at your health, your athlete performance, your goals and give you tips on how to make your next set of goals and dreams happen.

Athlete Health Assessment:  www.bonniekissinger.com/aha

Base Performance Products  https://www.baseperformance.com/

 

Podcasts, Triathlon

#38 Ironman Wisconsin and similar – All the info you need to know to have a great race

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🔆Ironman Wisconsin and Similar Races!  IM Chatt, IM Lou, Placid

I love this race.  It’s tough with a hilly bike ride with 6000+ feet of gain.  And a run with some gain in it as well, with 4000+ according to my Garmin from 2013, but that sounds crazy.  A truth, the elevation gains are something people debate.  It’s all over the place.  But regardless.

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YOU DO NEED TO BE PREPARED FOR SOME HILLS

The expo, layout and all of that for this is just amazing balls. The people in general and those on the bike route are simply amazing. You have wonderful people making cookies for the homes along the way and it turns into party time.  Even for those that are members of the precious Back of the Pack, you will have music, cowbells and cheers.  The venue is wonderful, in the Monona Terrace.  The bikes are on the roof in the parking lot.  You ride down a helix. You run up.   Spectators get to cheer their heads off for you from up top. They get to see a ton of the swim start.

The podcast below has a ton of info so make sure to check that out too!!!

Swim

The swim is now not a mass start, like most swims now.  So … you need to prepare yourself to:

🔆Swim straight

🔆Swim strong

🔆Swim swim long

🔆Get use to your wetsuit if needed, learn to put it on well.

🔆Run before you swim

Pool. Drills.  Gym.  Strength.  Yoga.  Range of moment.  Pool.  Mental Grit.

Bike

This is where most of the money is at.  There is a lot of rollers and hill work.  And good decisions to be made.

DO NOT SKIP DRILLS ON THE BIKE, INTERVALS

🔆You need to have your bike set up well.  Hydration.  Fueling.  Gearing like the rear cassette.  Etc.

🔆DRILL WORK to work on efficiency.  The pull up, maximize each stroke, but DO NOT be quad heavy

🔆Intervals

🔆Strength training. A lot of it.  HIIT!!!!

🔆Learn to shift well.  Like how to NOT drop a chain

🔆Practice tough hill repeats, and KNOW KNOW KNOW how to get up those tough hills.

🔆Know bike etiquette.  How to bike so you are safe and safe around others.  Like what to do when you drop a chain going up a hill at 5 mph.

🔆How to maximize the rollers

🔆Solid hydration and electrolyte plan

RUN

This run is awesome.  And is interesting, there are a lot of parts to it.  In town.  In busy areas.  In dark places.  Up.  Down. In boring places.

🔆Train for hills.

🔆Strength Train

🔆Solid hydration and electrolyte plan

🔆Nutrition nutrition nutrition

NUTRITION

🔆How to handle yourself on the normal day

🔆How to handle yourself when things go sideways

🔆What to do different due to the extra effort needed to get up hills

🔆Plan.  Practice.  For that BEST FINISHER PICTURE.  EVER!!! This is where to do it!!!

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Coach BK and Coach Andrea chat about Ironman Wisconsin, what it is all about, tips and tricks, and how to navigate the pre-race, dinner and race.

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Athlete, Coaching, Running

Conversations of two Ironman Idiots training for another long a$$ race

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So this all started out with us finishing Ironman Wisconsin 9/11/16. And having signed up for a 50K/50miler a month later. (Inner voice of reason: who the f does that?)

One of us is more of an idiot than the other. “How do you say this”, she asks. There IS a substantial difference between 50k and 50 miles. Just saying.

Raven, idiot #1, is the coach too.

Jade, idiot #2, she’s stubborn. And going out of town for a work conference. Where Millers Meadow is, decent technical single track.

So. On the way to the trails to get some running in ….

Jade: I’m gonna take the mountain bike to Millers Meadow tomorrow and try out the single track.

Raven: yeah. Good luck with that. You really need to be careful. You’re two weeks out from your 50 miler.

Jade: ah. I’ll be alright.

Raven: Whatever. Don’t call me when you’ve broken your arm or face. You really need to keep your hands and feet in the vehicle! Keep your eyes on the open space.

I’ll be fine.

Uh hu.

Jade: Look. I was trying to be good. Thought that would be better than going out with my friends and getting shitfaced.

Raven: At this point, I think it would be be smarter to get shitfaced with your friends than try out the single track for the first time. Whatever.

At running trails.

Raven: Lets just go get those southwest egg rolls.

Jade: Wouldn’t take much.

Raven: Ok. Let’s go.

Hahahaha. Three loops in. Done. Clothes changed in the park parking lot. When did I become the person that’s ok being mostly naked in public. That triathlon thing has broken me.

Egg roll bound. End of the story ….

featuredImage.jpgRaven, idiot #1, flings southwest sauce shoveling a stolen fry in her mouth. She looks down, sees the glob of sauce on her BRAND NEW iPhone 7 and breathes a sigh of relief that it didn’t drop on the IMMoo jacket.

 

Education

Triathlon Off Season Tips and Tricks – #1

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Coach BK chats about things to do to:

Drop 5 to 10 pounds

Heal up an injury

Develop more strength

Improve performance in one discipline

Develop a stronger yoga practice

Weight train more

 

Coach BK offers free athlete health assessments.  Online comprehensive questionnaire and 30 min phone chat.  Totally worth your time if you are reaching to move forward.

www.bonniekissinger.com/aha

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