Horrible… I feel like shit – both, mentally and physically. To make my bitching and complaining more constructive, let’s look at the numbers: To say that I am disappointed is an understatement. Alright, sentimental things […]
Category: Health
EXPERIMENTS WITH WEIGHT LOSS: WEEK 3
THERE IS NO EVIDENCE THAT CONSUMING LOW GI FOODS ARE MORE SUPERIOR TO WEIGHT LOSS TO EATING HIGH GI PRODUCTS.
EXPERIMENTS WITH WEIGHT LOSS: WEEK 2
THE HIGHER QUALITY OF YOUR LIFE – THE BETTER FORM AND HEALTH YOU CAN OBTAIN. It will be harder to lose weight for people who constantly stress about money. The more financially and socially stable […]
EXPERIMENTS WITH WEIGHT LOSS: Week 1
Alright, back to my weight loss. Below is the report for the first week of “dieting”. My goal for the first week and thereafter was to lose 1 kg. To accomplish that, I started the […]
EXPERIMENTS WITH WEIGHT LOSS: WHAT TO EXPECT in THE FIRST WEEK
Sympathetic Nervous System Stimulation [1st day] The first thing that will happen when you cut your food intake, your body will activate the sympathetic response. You might feel more energetic and more focused than typical. […]
EXPERIMENTS with Weight Loss: FASTING
After a long run on Saturday morning, I decided not to have breakfast. Why? Because I over ate the night before, so I thought I would give my body a break. I ran 21 km […]
STRENGTH and PHYSIOTHERAPY Exercises
FLEXIBILITY EXERCISES: LOWER EXTREMITY STRONGER LEGS: YOGA FLOW SEQUENCE Band resisted row with calf raise Why? Row with calf raises is to improve mid back strength and calf strength simultaneously. Mid back strength is important […]
Emotions
What is emotion? According to the Oxford English Dictionary its: “a natural instinctive state of mind deriving from one’s circumstances, mood,[…]
KNOW YOURSELF
The Hardware Mother Nature equipped you with two kinds of processors (brains): rational and emotional. Throughout the evolution, emotional one was the first to develop, followed by the thinking brain. They’re in the constant battle […]
PHYSIOLOGY
Strong emotions have significant impact on our health. Negative emotions and toxic relationships are strongly correlated with chronic diseases. The ones who learned to manage their emotional lives calmly and mindfully are on the path […]
MENTAL PERFORMANCE
Students who are anxious, angry or depressed don’t learn. People who experience these feelings don’t absorb information efficiently, struggling with remembering information and solving complex problems. Marshmallow challenge In 1960, psychologist Walter Mischel performed a […]
Sleep
Sleep – is a primary need. If you don’t sleep, you die. Three main pillars of good health are: nutrition, exercise and sleep. This post discusses the importance of sleep, why you are experiencing difficulties […]
Turn Up The Heat! Low Carbohydrate Diet and its impact on recovery and performance in athletes
Long-Term Low-Carbohydrate, High-Fat Diet Impairs Performance and Subjective Well-Being in a World-Class Vegetarian Long-Distance Triathlete The aim of this case study was to report on the performance outcomes and subjective assessments of long-term low-carbohydrate, high-fat […]
FOOD ADDICT. PART 2: 10 KG OF STRESS
Since about March 2020, I’ve been using food to cope with stress. I ate when I was not hungry. I ate much more than I needed. People who knew me always admired my “clean eating” […]
FOOD ADDICT. PART 3: WHAT I’VE DONE TO HELP MYSELF
I was trying to break my food addiction with the thing that created it – my mind. I read, I listened, I watched. I took notes. I meditated on it. Nothing had worked and it […]
Food Addict. Part 1: The pre-story
I am the fattest that I’ve ever been I am the fattest that I have ever been in the past three years. It bothers me. Not so much the weight but the psychological side of […]
Give
Money, clothes, cars, houses… I need, I want, I have to… It is toxic. Everything goes in and nothing comes out from living a such self-centered lifestyle. Dude! The world does not revolve around your […]
What are you made of? DEXA Knows
RED-S For the past several months I’ve been experiencing serious performance decrease in my sport, especially in cycling. Trying to find the root cause I stumbled on such an interesting term as RED-S. According to […]
Stop the Leaks: Energy Drains & Vampires
So many young healthy people complain about feeling tired on High energy levels will not only increase vitality, but also make you more influential and authoritative. The higher your energy the more attractive you become […]
Body & Mind Tempering
I am a strong believer in the power of mind. Strong mind as important as a strong healthy body. It is what makes elite the elite, either in sport, business or life in general. Below […]
Followup Appointment: Back to Business
Today I met with my surgeon to see how the recovery is going. I was secretly hoping to hear it goes better than expected and I can return to my training. X-Ray pictures, then range […]
Госпитализация в США. Операция в Канаде. Процесс и стоимость.
Друзья, после падения с велосипеда на IRONMAN 70.3 Lake Placid, New York я получал вопросы по поводу процесса госпитализации, стоимости и реабилитации. Ниже я ответил на интересующие вопросы. Почитайте, сравните, задайте вопрос. После падения приехала […]
The Bus
Always in car. So convenient, so comfortable. I can’t remember when was the last time I took the bus. Took the bus today. The first time since I arrived to Canada, the first time in […]
5/1 Human Design: The Science of the Self.
Your body is A-MA-ZING. It’s the ultimate bio-machine ever created. Designed by trial and error, perfected by time. Enclosed system, a mini world inside of every one of us. So complex and difficult to understand, […]
Nutritional Support for Exercise-Induced Injuries
Injuries happen and nutrition is one of the methods to counter the negative impacts of an exercise-induced injury. Typically injury result in reduced activity and training. While some injuries are minor, such as a bruise […]
OVERTRAINING: §1 A New Chapter
– I can not continue like this… ENOUGH!– I am sick to my stomach. Few days ago, after the awful bike performance, I said to myself ENOUGH! I decided I will do something different. I […]
OVERTRAINING: §2 Count your Losses
Training Peaks Metrics If you can’t measure it, you can not manage it. Luckily we live in the world where we have access to technology that allows us to measure different body metrics. This is […]
Meal Examples
Pre-Exercise During Exercise Post-Exercise
OVERTRAINING: Treatment Prescription
Treatment Plan: The goal is to move the body from sympathetic (fight of fly) state to a parasympathetic (rest & recover). Herbs & Oils: Cleavers Tea. 1 tablespoon of herb to a 1 cup of […]
STRONGER LEGS: YOGA FLOW SEQUENCE
Do you hate running? I know you do, you chubby panda. Take off your running sneakers and step on your yoga mat. Below I present the sequence of yoga poses that is alternative way to […]
Race Weight Cut
There are so many ways to loose weigh: fast & slow, simple and overly complicated, cool and “sexy” & long, boring… People find motivation from all sorts of things and reasons that are uniquely different […]
FLEXIBILITY EXERCISES: LOWER EXTREMITY
All the stretches I’m going to show, are the basic stretches that you need to maintain on a regular basis. Ideally this routine will be done at least twice a week. Start on all fours […]
90Min Bike, May 14, 2019. ~Heat Training. Failed~
IRONMAN Marbella 70.3 is over and Kona race is in 2 weeks. I took about 10 days of recovery and this is the first somewhat serious bike workout. Since Hawaii race will be done in […]
Food Intolerance Test: Creating Your “Perfect Diet”
There are so many diets that promote incredible results with weight loss, muscle gain or overall well being. How many diets or different approaches have you tried in pursuit of your goals? How many times have you failed?
Don’t rely just on somebody’s opinions or suggestions to eating. I encourage you to take proactive approach and learn what works and what doesn’t, specifically with your body. Create your own “perfect” diet to live a long and healthy life.
Hydration After
As you already know, during exercise you lost a portion of electrolytes along with sweat. As you drink after the training, you increase the fluid levels in your body, which will lower electrolyte concentration even […]
Hydration During
What we are trying to achieve here is to prevent more than a 2% drop in body weight caused by fluid loss (about 3 lbs (1.4 kg) of weight loss for 150 (68 kg) pound […]
Hydration Before
As I already mentioned in the introduction, starting a workout in dehydrated state will take you places you don’t want to be in. As little as 1% of body weight decrease due to fluid loss […]
TRAINING LOW
Your body stores much more energy in form of fat than as carbohydrate. Some athletes strive to change their metabolism so that their bodies rely more on fat to fuel exercise which in turn allows […]
Nail the Basics
Your body’s engine is a hybrid, it can run off two different fuel sources: fat and carbohydrates. These fuels are stored in separate “gas tanks”: FAT STORAGE: Adipose tissue (100,000 calories)CARBOHYDRATE STORAGE: Muscles (500-2000 calories) + […]
1:45 Hr Bike + 30 Min Run. April 20, 2019. ~Carb Loaded. Last Brick~
Past 4-5 weeks were hell. The taper began 5 days ago and my training volume has been decreased. Having failed so many times I am not looking forward to this workout. The race is in […]
2 Hr Bike + 45 Min Run. April 13, 2019. ~Getting Outside. Hills & Wind~
This the first time this year I was riding outside. For the past 5 months I’ve been training in my basement on a trainer. I am so happy to finally get outdoors and test this machinery I’ve been working on so hard.
1 Hr 30 min Bike + 30 min Run. April 11, 2019. ~Bonked~
Pre-meal Large breakfast:Rice 300gBeets 120gOatmeal 50gProtein Shake (Muscle Milk)135C/10F/44P = 800 calories During (Fueling) Gluten Free Bar (BFB)Quest Bar BCAA 2 scoops54C/21F/28P = 470 calories Sweat Pre: 69.6 Post bike: 68.8 Post run: 68.1 Liquids […]
Battling Anxiety
First step is to recognize the feeling. What is it that you actually feeling? Different feelings require different approaches, therefore it is important that you give it a proper label so you can deal with […]
“Runner’s Trots” or Stop the Leak
You are a competitive athlete. You put a lot of hard work into your training days in, days out, completing every workout as prescribed. You are the workhorse, doing everything necessary to succeed in the […]
4 Hour Bike + 15 Min Run. March 16, 2019. ~Mind over Body~
BRICK 4 hours holding 200 Watts + 15 min Run off bike A brick workout is any workout that combines swimming, biking and/or running into a single session. The most common example is the bike to run brick, where you […]
Post-Exercise Fueling
The race is over. You’ve given all you had. What’s next? Recovery.
Proper post-exercise nutrition as much important as the previous stages. Learn about how to maximize your recovery through the lenses of sports nutrition.
Fueling During
Energy expenditure is extremely high in endurance sports and a lot of athletes are failing to adequately fuel their bodies. Under-eating is commonly seen among endurance athletes. Hydration During Exercise Hydration is a complex topic […]
IRONMAN 70.3 Marbella, Spain. February 23, 2019 ~Bonking~
BRICK 2:45 hours at 190 Watts + 15 min Run off bike A brick workout is any workout that combines swimming, biking and/or running into a single session. The most common example is the bike to run brick, where you […]
Fueling Before
For athletes, eating carbohydrates is like putting the octane in your body. Consuming carbs will increase your blood glucose levels and help to fill your tanks before training or racing.
IRONMAN 70.3 Marbella, Spain. February 16, 2019
The closer I get to my first IRONMAN, the more race specific my training gets. On today’s agenda is the “BRICK”: 2 hour 15 minutes Endurance Bike Ride (180w) immediately followed by10 minutes run of […]
Performance Oriented Hydration Guidelines for Athletes
Do you want to get the taste of every shade of pain? I’ve got a perfect recipe for you – get yourself dehydrated. All you need is to lose just 1%-2% worth of your body’s […]
HRV. Is it really worth the hype?
You will learn what the HRV is, and can it help you to improve your health, well-being and sports performance. I will teach you how to track and interpret your HRV data and show you real life examples of how daily life events and trainings impact your performance and recovery.
1st MARATHON DE FRANCE
RACE RECAP The venue took place at the sports complex with hot drinks and even live music. I got my bib and started to prepare for the race. Standing at the front line of the […]
How much does it cost to eat healthy in Canada?
For the past 5 years that I spent living in USA, I got accustomed to its cost of living at different cities and pricing politics at the grocery stores. I love shopping at the farmers […]
Icing or Mental Training
I am a strong believer in the power of mind. Strong mind is what makes elite the elite, either in sport, business or life in general. To achieve great results, to brake out of the […]
Time-Restricted Eating
Obesity is a huge deal in US and many other developed countries. People are obsessed with the quality and quantity of food they eat, without monitoring their schedule of food intake. Lately, I’ve been hearing […]
Food Order or how to lose weight without exercise and diets
Modern “trendy” diets, aka Keto, Paleo, Carnivor, Vegan etc., made us perceive carbohydrates as evil. There are so many things that impact the way our bodies absorb and process foods. Every person is unique, with […]