Author name: Kyra

Education

Caprese Avocado Salad

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This salad is very light and full of flavor! And no cooking involved for a hot summer night.

Ingredients

2 pint cherry tomatoes (I used red and orange), halved

2 large avocados, diced

8 oz mini mozzarella balls

1/2 cup fresh basil

3 T honey

3 T white balsalmic vinegar

3 T extra virgin olive oil

1/4 tsp salt

1/4 tsp pepper

Directions

  1. Put tomatoes, avocado, mozzarella and basil in a large bowl.
  2. Heat honey in a small bowl for 15 seconds to thin out. Whisk in vinegar and olive oil.
  3. Pour dressing over tomatoes. Season with salt and pepper to taste.

This is really easy is almost too good to be true. If you can’t find white balsalmic vinegar you can use regular, or substitute white vinegar.

Diet, Eating, Recipes, Snacks

Spinach Muffins

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My grandson calls these Incredible Hulk muffins. He loves them, he obviously doesn’t know there’s spinach in them! And they are only about 100 calories each!

Ingredients

  • 2 C. whole wheat flour
  • 1 1/2 tsp. cinnamon
  • 2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/4 tsp. salt
  • 1/2 C. unsalted butter
  • 3/4 C. milk of choice
  • 1/2 C. honey (I use raw organic)
  • 1 large banana
  • 6 oz. baby spinach
  • 1 large egg
  • 1 tsp. vanilla

Directions

  1. Heat oven to 350. Either line 18 muffin pan with liners (makes 18 muffins) or spray with cooking spray.
  2. Combine all dry ingredients in a large bowl.
  3. Melt butter. Blend spinach, banana, honey, milk, egg, vanilla and melted butter until pureed. I used my ninja and it worked great.
  4. Pour the puree into the dry ingredients and mix just until combined, don’t overmix.
  5. Spoon into prepared muffin pans. Bake 18-22 minutes until firm but not browning.
  6. Cool and enjoy!

Athlete, Coaching, Diet, Eating, Fueling

Food prep for the busy triathlete

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No one is going to argue that eating well is super important. Now what to eat … thats a different blog for a different time. 😎🥳

We aren’t going to argue that food is fuel. And a lot of us understand that food is so much more than fuel. And one of the biggest things that we ARE NOT is CONSISTENT. So enter the habit of food prepping.

  • Carbs, proteins and fats provide the energy to burn
  • Micronutrients like vitamin c and magnesium support a plethora (PLETHORA) of processes that go on in the body. Like magnesium so you don’t cramp and have restless legs at night.
  • Phyto-chemicals or plant substrates do a ton of stuff like protect your DNA, protect against cancer, decrease the risk of heart disease and on and on.
  • Zoo-chemicals or animal provided substrates reduce inflammation and blood clotting, suppress cancer cell development and inhibit complications from diabetes to hit some big ones.
  • You also get some organic molecules form your food that help, such as bacteria that helps your body to produce B12.

So in order for the triathlete to achieve the following, we need to do our best to eat right. In my experience and training, the majority (75 to 90% of women triathletes aren’t eating enough calories, a different blog for a different time, and certainly not getting all the “stuff” from food that they need.

  • Fuel your body for activity
  • Provide the basic building blocks, like sodium, in order to support the activity AND do vital jobs like keep your brain cool so you don’t melt your brain and die (thats how the body thinks of it).
  • Provide the building blocks like amino acids to aide in recovery and repair. Why do a hard work out if in 10 days you aren’t going to see the results because you didn’t eat good enough to give the body what it needs?
  • Support all the hormonal functions like sleeping well, regulating metabolism, keeping that sex drive UP, supporting bone health and the list goes on and on and on …
  • Keeping you from getting sick. Let’s be real … who wants to get sick when the training gets really real? How does it feel to miss that LONG brick?
  • Keeps your brain happy
  • Which keeps the house happy
  • Insert beautiful orchestra chord.

So here are some simple ideas on how to look at food prep. WHICH STARTS AT THE STORE!

Admittedly, this one is for those that are ok with the Zoo-chemicals.

  • Hard Boiled Eggs: Cook a dozen or more and have sitting in your frig. Adding sirachi mayo or something to spice it up is a wonderful snack. And salt. ADD THE SALT.
  • NUTS: Brazil nuts for the guys which provides selenium for better testosterone levels. Ladies too. You need this. Salted almonds. Cashews. Nut butters.
  • AVOCADOS: Great source of fat and protein. Be mindful that there are some carbs in them. OH THE SALT!!! 😉
  • Cook up hamburger patties and store in the frig. Like 10 of them. Then you can add a bit of a dressing or tear up into a quick salad or mix with some sautéed veggies that you prepped.
  • Sautéed Veggies: chop up some veggies, add the garlic and onions (stupid good for female health and heart health). Add to meals when you are rolling through your day.
  • Breakfast burritos: Cook up veggies, scrambled eggs (like 12 of them), and make a whole pan of yumminess. Then package in a torilla wrap. You can add flaxseed and other goodness to kick it up a notch.
  • Cook beets like eggs and have them in the frig to eat ala cart or add to your smoothies.
  • Breakfast: handful of nuts, a bit of oatmeal, a bit of berries and add extras. Put in food prep containers and BOOM! Add hot water to eat. On the GO GO GO nutrition.
  • Purchase clean family serving dishes of meat. BOOM!
  • Get containers to put in breakfast, salads, dinner, etc.

There are so many things that you can do if you practice and get into the habit of prep prep. Plus if you are just a bit more mindful, you can involve your kids and teach them vital and precious skills for cooking and the LOVE for good food. TO LOVE THEIR BODIES. To nurture themselves. This is one of the biggest things we need to be role modeling to our little people. You can get your spouses involved. If you are a lady ironman in training, this is one great way of involving that husband that might get to feeling left out. I’m not saying give him the task of meal food prepping and all that, just a little bit of involvement will go a long way to not leaving him on the side of the street.

CONSISTENCY!!!! Being consistent and having the attitude that we need to take care of our bodies, not keep pushing pushing pushing, we will get way better results and in general be more content and happy. And everyone around you will benefit. 🙂

Plus this is more time efficient so you will rock out mid and later in the week when training and life has got you pressed. You can throw together a wonderful meal and then someone will probably rub your feet because your a super mom or dad or whatever. 🙂 <3

Diet, Eating, Recipes

Couscous Salad

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This is a super easy, delicious salad. I found it last year but forgot about it until I was going through some stuff today. Super easy to make and even my non-healthy eating hubby likes it! It definitely reminds me of all summer should be, light with fresh veggies and mint. It comes together quickly and doesn’t hang around my house long! If you’ve never made couscous, it’s so easy! I boil 1 C. of water with about a tsp. of salt and butter. Remove from heat, quickly stir in the couscous and cover it. Let it sit for about 5 minutes and it’s done!

Ingredients

1 1/2 pints cherry tomatoes, halved

1 english cucumber, diced

Juice from 1 lemon

3 tsp. salt

1 C. couscous

Zest from 1 lemon

1/4 C. extra virgin olive oil

1/2 C. mint leaves, chopped

1/2 C. parsley, chopped

3 scallions, diced

1/2 C. toasted pine nuts

Directions

  1. Put tomatoes, cucumber and lemon juice in a medium bowl with 2 tsp. of salt. Set aside.
  2. Cook couscous according to directions. Fluff it with a fork.
  3. Once the couscous is cooled down, add to the tomato mixture.
  4. Add the remaining ingredients and stir well.

Serve it cold and store any leftovers in the fridge. I wish I could tell you how well it holds up but it’s usually gone in a couple of days.

Education

If you struggle with swim anxiety

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OWS … if you struggle … Or anxiety … depression. If you have this stuff going on … read this. From my experience, education and training with all of the above.
My thoughts from Madison 70.3. The deaths. From the perspective as a mom, wife, ironman, near drowning survivor, coach and goal/dream chaser.

❤️❤️❤️ I found triathlon / ironman and it was the playground for me to heal my heart and soul. I’ve done a mass start twice. Now thats a thing of the past and while I understand it … I’m sad. That was the epic challenge that helped me to change. So … we don’t shrink away from the challenge, but you FREAKING NEED TO DO THE WORK!!!! ❤️❤️❤️

🥰 There is a line were … you have to stop, rest. HIT THE PAUSE BUTTON. You MUST take responsibility for yourself. Consider the WHOLE picture and everyone involved. #doyourwork #practice #knowthelimits (in swimming, in life, in trauma, in relationships, in the household, in parenting … same lesson)

One of the things that I help those that I coach find is limits. I do push them sometimes, when it’s safe … so they know the line. Like one of them with asthma. YEP. We push it in the pool. She needs to know the line. Know what to do. Learn. Manage. In this way they are smarter and can make good decisions. They can adjust fire and learn and grow.
I’m not the coach / person that makes everything easy and nice and hand holds all the time. To learn #graceandgrit … sometimes it has to be tough. Sometimes you have to fend for yourself.

This thing Triathlon / Ironman. IT IS TOUGH. The expectation that you can just go out and do it yourself is short sighted and … kind of uneducated. You don’t know what you don’t know. The first season is a huge learning curve. The risks are higher.

So if you struggle with some things … GET HELP!!!! Practice. Do the work. Be responsible for yourself. Shy away from the victim mode, the just get by thoughts, the self doubt, the mental thoughts that say you aren’t fast enough, you suck blah blah blah … and get to work.

AIM FOR HAVING THE BEST SWIM EXIT PIC EVAH!!! You don’t have to be Phelps fast. You need to finish that swim with a SMILE on your face!!!

SWIM CALM AND STRONG RESOURCES CLICK HERE!

#graceandgrit #swimcalmandstrong #bravesoul #doyourwork

Coaching, Swimming

Change up Your Swim Pace

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We can get pretty lazy when it comes to swimming. We show up to the pool, maybe after a struggle to find our stuff, get there, deal with traffic, deal with the pool schedule, deal with the other exercisers that you need to share the pool with …

And then some of us aren’t really paying attention when we swim. We don’t want to. We don’t like swimming. Swimming makes us feel slow, dumb, not good, inept.

So sometimes our mindfulness and effort aren’t in it all the way. We lose focus. We aren’t paying attention to our form. We aren’t giving it a good effort, or our best effort.

Here is a good workout to help with changing that up.

This workout helps build top-end speed and helps you improve your ability to change pace, which is a vital skill all triathlon swimmers need to learn.

✅ Staying in the game. Paying attention.

✅ Learning to work with your breath, have control of it

✅ Learning to pick up the effort without the heart rate and breathing becoming too labors. Calm and Strong. Not frantic.

🌟This workout helps build your race pace.

🌟This workout also helps you to control your breathing and effort.

🌟This workout will help you to learn to change up your pace, a vital skill needed for racing and dealing with the open water swimming.

On this workout, be mind full of the paddles. Reduce arm turnover and focus on good form. When using the pull buoy, this is your opportunity to focus on rotation.

Warm-Up: 200 your choice
Main Set: Changing it up-16 x 25 yards, every 4th fast-300 yards, steady swim-12 x 25 yards, every 3rd fast-300 yards, paddles-8 x 25 yards, every 2nd fast-300 yards, pull buoy-4 x 25 yards, all fast-300 yards, paddles and pull buoy
Cool-Down: 100 choice

Education

CoachingAgreement

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Coaching & Payment Agreement

Welcome to Triathlon / Running / Lifestyle / Nutrition coaching with Coach BK Kissinger and Brave Soul Coaching.  Please read the following. If anything is unclear, please ask.

This Agreement is made today between the Coach of the Program and the person named at the end of this document, [the Client]. The Program in which you are about to enroll in will include all of the following:

  1. Two 30 – 45 minute appointments each month, which will include a discussion of your progress and recommendations.

  1. Customized training plan delivered through Training Peaks/basic membership (premium options available),  membership to Coach BK’s private coaching group

  1. Run/swim video analysis, heart rate evaluation

  1. Yoga videos and nutrition/health recommendations

  1. Monthly special events like tele-classes, group seminars and/or workshops related to triathlon, health and wellness. 

  1. Discounts on shoes, nutrition, eating programs

  1. Free and discounted resources on clean eating, programs, samples.  

 SCHEDULING

As your Coach, I understand that my clients have busy schedules and I take pride in not keeping them waiting or keeping them longer than planned. Each session will end 30 minutes after it was scheduled to begin. Please be on time. If the Client needs to cancel or reschedule the appointment, the Client must do so 24 hours in advance; otherwise, the Client will forfeit that appointment and will not have an opportunity to reschedule it.

PAYMENTS AND REFUNDS

In the event of the Client’s absence or withdrawal, for any reason whatsoever, the Client will remain responsible for the pro rata share of the program that has been delivered.  Refunds, if applicable,  will be limited to 50% of remaining coaching “credit”, starting at the time of written (email) notification/request.  Please see refund policy and video on the website for further details and relational.

Coaching fee / payments are due on the established due date.  A late fee of $3 dollars a day will be accessed if payment is more than 3 days late.

The Coach reserves the right to cancel the program if at any point she or he feels it is not advantageous for the coaching program to continue. If this happens, the Client is only responsible for the pro rata share of coaching services received.

DISCLAIMERS 

The Client understands that the role of the Coach is not to prescribe or assess micro- and macronutrient levels; provide health care, medical or nutrition therapy services; or to diagnose, treat or cure any disease, condition or other physical or mental ailment of the human body.  Rather, the Coach is a mentor and guide who has been trained in holistic health coaching and triathlon coaching to help clients reach their own health goals by helping clients devise and implement positive, sustainable lifestyle changes. The Client understands that the Coach is not acting in the capacity of a doctor, licensed dietician-nutritionist, psychologist or other licensed or registered professional, and that any advice given by the Coach is not meant to take the place of advice by these professionals.  If the Client is under the care of a health care professional or currently uses prescription medications, the Client should discuss any dietary changes or potential dietary supplements use with his or her doctor, and should not discontinue any prescription medications without first consulting his or her doctor.  

CONFIDENTIALITY

The Coach will keep the Client’s information private, and will not share the Client’s information to any third party unless compelled to by law. 

ARBITRATION, CHOICE OF LAW, AND LIMITED REMEDIES

In the event that there ever arises a dispute between Coach and Client with respect to the services provided pursuant to this agreement or otherwise pertaining to the relationship between the parties, the parties agree to submit to binding arbitration before the American Arbitration Association (Commercial Arbitration and Mediation Center for the Americas Mediation and Arbitration Rules). Any judgment on the award rendered by the arbitrator(s) may be entered in any court having jurisdiction thereof. Such arbitration shall be conducted by a single arbitrator. The sole remedy that can be awarded to the Client in the event that an award is granted in arbitration is refund of the Program Fee. Without limiting the generality of the foregoing, no award of consequential or other damages, unless specifically set forth herein, may be granted to the Client.

This agreement shall be construed according to the laws of the State of KS. In the event that any provision of this Agreement is deemed unenforceable, the remaining portions of the Agreement shall be severed and remain in full force.   

If the terms of this Agreement are acceptable, please sign the acceptance below. By doing so, the Client acknowledges that: (1) he/she has received a copy of this letter agreement; (2) he/she has had an opportunity to discuss the contents with the Coach and, if desired, to have it reviewed by an attorney; and (3) the client understands, accepts and agrees to abide by the terms hereof. 

Education

Triathlon Ironman Lady Part Issues

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Hidradenitis suppurativa: Read more

  1. Skin predisposed to bacteria overgrowth
  2. Gut health off – leading to bacteria overgrowth
  3. Immune off – leading to bacteria overgrowth
  4. Skin sensitivities to certain materials
  5. Hormonal issues that can lead to bacteria overgrowth

What to do about it

  1. Garlic Pills
  2. Exfoliate. Scrub brush, Burts Bees Tomoato blend
  3. Tomato roll on
  4. Shaving
  5. Tea Tree oil / lavendar oil
  6. Wipes
  7. no under
  8. Bike shorts that don’t bug you as much, very individualized.
  9. Some times you can get “them” pop open, sometimes you will make it worse

Chaffing

Saddle Sores. Lube. Good shorts / pants

Health – what you sweat out matters. Dont eat crap, you won’t sweat out crap. Just saying.

https://youtu.be/qTG7zAQuul4

Education

What is SIBO

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Small intestine bacterial overgrowth. This happens when bacteria that normally grows elsewhere in the gut takes residence in the small intestine.

This is a serious condition that can have a big negative impact on your health, well being and obviously training and racing.

Normally: the bacteria that we are chatting about, which are of the “GOOD” kind. These friendly bacteria usually live in the colon where they help to digest soluble fiber and makes vitamins/minerals that the body needs.

In other words – which leads to …

  1. Too many friendly bacteria find their way to small intestines
  2. Bacteria flourishes and robs cells/body of simple carbs/sugars and interferes with nutrition absorption. In other words, the bacteria (now in a nutrient dense environment) complete for resources that your body needs. Overgrow can happen easily because of the nutrient rich (sugary foods) environment.
  3. Releases gasses – bloating, gas, nausea, vomiting, cramping
  4. Food / carb / nutrient absorption for the body is interrupted or negatively impacted. Especially vitamin B12.
  5. The bacteria that is eating with WILD ABANDON release gases that hurt the body by being released too far up the GI tract.
  6. Absorption problems can lead to malnutrition. Not having enough B12 is a very serious thing for the entire body. Then perhaps add that you are vegetarian. Are you actually absorbing the B12 that you might be taking? Same with meat eaters as well … where we naturally “get B12”. Fatigue, anemia, or brain fog.
  7. Fats are harder to break down . So you can become deficient in fat soluble vitamins.
  8. Carbohydrate absorption is affected as well, as the bacteria gets at it first.
  9. Contribute to Leaky Gut but causing inflammation of the tight junctions and affecting permeability.
  10. Villa in the gut get damaged further causing absorption issues.
  11. Inflammation and thinning of the mucosal lining.

SIBO IS BECOMING MORE AND MORE OF AN ISSUE

Currently 64% of folks going to GI specialists have found at SIBO is involved. They are saying that about 60% of folks with IBS are caused or can be traced back to SIBO.

Symptoms

  1. Pain in stomach, especially after eating
  2. Bloating
  3. Cramps
  4. Diarrhea / constipation
  5. Indigestion
  6. Regular feeling of fullness
  7. Gas
  8. Fatigue, anemia, brain fog

Causes

  1. Deficiency in the migrating motor complex MMC. Motility issues resulting in food and bacteria not passing through properly.
    • Series of movements/contractions to move food particles/bacteria out of the stomach and small intestines. MMC works between meals, cleaning. The moment food is in the mouth, the MMC stops. Works every 90 to 120 minutes. 2 hour process. Sweeps bacteria out of the small intestines into the colon where it belongs.
    • The MMC is most stunted by food poisoning and diabetes. In the case of food poisoning, whatever virus, bacteria or parasite gives off a toxin that damages nerves thus slowing down the MMC. It does this so your body can not get rid of it. Make sense? Smart of them. Diabetes also causes nerve damage that results in slower MMC movement/functionality.
    • Eating too frequently can alter the MMC “waves”. If you are eating you are not cleaning. This is one of the underlying reasons that intermittent fasting helps. More cleaning going on.
  2. Defect in the ileocecal valve.
    • Valve that separates the small and large intestine. This allows a “reflux” type action to happen, allowing bacteria to “flow” back up into the small intestines. Infection. Parasite. Some other issue with undigested food.
  3. Structural defects from surgery or diverticulitis
    • Pouches form in the small intestines where bacteria can make a home in and grow.
    • This causes behind this are not for sure yet, tho a diet low in fiber might contribute. Also, when the stool is hard and the colon has to over exert itself, it can weaken the intestine wall, causing pouches to form.
    • Diverticulitis is where inflammation occurs due to this bacteria overgrowth and stress on the gut lining/environment. Most cases of diverticulitis do not form in the small intestines.
    • Intestine surgery, including stomach stapling can predispose an individual to SIBO.
  4. Compromised digestion due to low stomach acid and digestive enzymes. pH issues.
    • Stomach acid can normally kill off unwanted bacteria. But when it is low it can’t do its job. So bacteria will collect in the small intestines. The use of antacids and proton pump inhibitors also contribute to SIBO, medications used for acid reflux. These medications can temporarily bring relief but long term they do not help the root cause and can make it worse. Any medication that affects the pH of the stomach acid, meaning make it LESS acidic can contribute to SIBO.
  5. Weakened immune system
    • Normally the immune system can take care of the bacteria when they grow out of place and the toxins that they produce. If they immune system is low there aren’t enough resources to handle the stress. FYI. Keep in mind that chronic stress weakens the immune system. A weakened immune affects the MMC directly or if you take antibiotics this causes a VOID in the gut where opportunist bacteria can take over and grow like wild fire. Making the whole situation worse.

SIBO IS STUBBORN AND CAN REOCCUR

Some studies show a reoccurrence rate of 45%. Relapse can happen in a few days, weeks or months. Most common reoccurrence is within a couple weeks to months where it is being show that 70-80% of SIBO cases/reoccurrence is due to MMC issues. In these cases getting rid of the overgrowth is only 1/2 the battle. Repairing MMC functionality is key.

Risk factors: Crohn’s, diabetes, scleroderma, HIV, Parkinson’s, hypothyroidism, medications that slow down the bowel, like narcotics, ? Mag low?

To test for: breathe (bacteria releases hydrogen and methane) (fasted), blood, fecal, other

Natural Antimicrobials:

  • Cinnamon
  • Coptis
  • Indian barberry
  • Lemon Balm
  • Neem
  • Oregano
  • Red Thyme

Fixing

  1. Feed the bacteria to bring them out and medicate
  2. Low residue diet, less fiber, work on root cause
  3. Lifestyle – support Migrating motor complex, between the meals activity in the gut to get food and bacteria to large intestines.
    • Several hours between meals
    • 3 meals a day
    • Eliminate snacks
    • Avoid eating at least three hours before bed

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