Tag Archives: Armando Galarraga

Smile

smile

By Joanna Lawn and Armando Galarraga.

Yeah right, easy to say but hard to do!!!  But why is it, why can’t we always smile?

After watching and participating in nearly 30 Ironman triathlons there seems to be a HUGE similarity between the winners.

The champions or winners as we see them always seem to have this effortless grin spread across their face.  The smile can sometimes be seen from miles away……with the brightness of their pearly whites glowing from a distance.

People say if you smile it sends signals to the rest of your body, that AII IS GOOD, EVERYTHING IS HAPPY, and confidence can have a snow ball effect.   The power of confidence one can take from a simple smile is priceless something that I hear time and time again, from World Champions Natascha Badmann and Chrissie Wellington.  They continuously say “smile and everything will be wonderful”

Yeah it sounds like a load of rubbish, but when I see their faces in a race, there is a grin from ear to ear!!!  How can that be, we are doing the same thing, we are doing the same distance, we are experiencing the same elements and the feeling the same pain.  The difference is that they CHOOSE to ignore these signals, they CHOOSE to find positive thoughts, they simply take long deep breaths, smile and soldier on.   I definitely believe there is a power of energy in this, and it is not just coincidence they both have won numerous world titles.

I feel like this is like a training tool, I believe if we could enjoy, stay focused and be happy in our workouts, race day “should” be a very enjoyable experience.  The road to success should be simple.

The hardest times for triathletes is when we are aiming to do a 40+ hour training week, and do it well, and then even for the athletes who are working full time and training for an Ironman.  Trying to overcome the physical tiredness and the mental freshness things seem to always be tough.  But I really do think if we could all smile and find the enjoyable side to things, our training and day to day activities would be a whole lot better.

It is really that simple.  How hard is it to enjoy something that you love to do…you dream to do! Off course there will be tough times, but that is what life is all about.  But just imagine doing this task/effort with a smile and a positive attitude?  Things would go by so much faster, easier and with a lot less effort.

It is like when you are going thru a hard patch in a race, you should always think of a positive thought, it is impossible for our brains to process two thoughts at one time so why not think happiness, think positive thoughts and smile, see how much easier things work out to be.

I find that during an ironman if I start to feel bad, I just focus on the next aid station, and what I have to do at the aid station.  Process the thoughts of eat, drink, ice, eat, drink , ice and I go through these thought processes time and time again.  I have no choice of feeling bad, how can I? When I am focusing on eating, drinking and keeping myself cool.

I know when you read this, it all sounds crazy and super easy.  But even I have to remind myself daily that the power of a SMILE and the power of HAPPINESS really does help to give you strength.

So if I can give you any kind of feedback to help you achieve your goals.  Whether it be getting to the start line of a race, applying for a new job, or just day to day activities.  Always smile and be positive, who knows what you will achieve and where you will end up…….the world is yours!!!!

CHEERS AND SMILES ALWAYS
Joanns Lawn

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Rest is important

restisimportant

By Joanna Lawn and Armando Galarraga.

Well things have finally settled down and I have fully recovered from Ironman Taupo.  It is funny, as even though the race was early March, it does take the mind a lot longer than the body to recover.  I feel that you really have to listen to yourself and find out when you are ready to go again.

It may take 2weeks, a month or even two months, but once you start to feel fresh and feisty again, I think that is when you are ready to go again.  It really does take a lot out of you, especially as Ironman is soooooo much mental.  I mean we all do the training, but on race day, when the body is aching from your toenails to the tip of your head, you really have to call on all last resorts!!  Usually the mind.

So many people think that they just have to take it easy for a couple of days, and she’ll be right!! But they finally find out 2 months down the track when they are either toasted or sick…….something that I NEVER WANT TO BE AGAIN!!!!

I guess a lot of the gossip before Ironman was about my diet and my health.  I tell you now, if last year hadn’t have happened like it did, I would NOT be where I am today.  Everything happens for a reason, and usually the right one.

I am super cautious now about listening to my body.  I feel that everyone really does have to look at themselves as an INDIVIDUAL and take note of how they feel.  Try not to get caught up in everyone else’s plans.  Make your own and stick to them.  I agree that you do sometimes have to be flexible, and have the ability to change things around……but ultimately remember what YOU want and where YOU want to go.

I have learnt now to always look after yourself, I feel that we are all like cars……we have to get checked often, we have to check the oil and water, and we have to check the tyres  (equipment).

Even though in our training we go up and down….in season and off season, health and nutrition are still number 1.   When the training isn’t huge, I still make sure that I get in good healthy food.  Off course there are times when you want to reward yourself….you gotta do it…….your body is asking for it, so do it, do it well and  MOVE ON!

In my recovery period after a race, I tend to give the body for the first few days, FAT……this is the easiest way to get some fuel back in.  After the hunger and ironman hi has stopped, I then try and look at food as super super super good fuel.  It is like putting the best gas in your car.  Your body will thank you.  And you DO have to realize that you are going to put some “weight” on, but this weight is only healthy.  As remember the last time you weighed in, was RACE DAY……and race day DOES NOT LAST FOR MONTHS.  So after my body/joints and muscles have returned to normal, I start to eat a balanced diet.

I make sure I get some good red meat in twice a week.  Especially for us females, we do need to put in the iron.  Fish is another protein that goes soooooooooooooo well for us athletes.  With the omega 3’s available here, we sure are getting a double whammy.  Once you have dialed in the protein, you have to go for the nutrient dense vege’s ie.  Broccoli, tomatoes, avocadoes and kumara.

Also you do have to keep up with your supplements, I never stop taking my Thompsons supplements.  I may change around a few products but ultimately I still need to be in maintenance mode, as the body is always adapting and changing every single day.  Whether we are doing, no training, 2 hours training or 8 hours of training.  Health and nutrition are number 1.  If number 1 isn’t looked after and dialed in correctly then there is no way you will reach 5 or 6.

It really is simple, so try not to complicate anything.  There are so many “new” things out there,  just remember to keep it basic and follow your heart.  Nothing will lead you astray if you listen deep inside………………………….

Keep your chin up, and always always be positive!!!!

REST AND RECOVERY = LIFE

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Food glorious food…

foodgloriusfood

By Joanna Lawn and Armando Galarraga.

What is the right stuff? Well everybody has different likes and dislikes, and for sure food is one way people differ very much.

I am going to give you some of the meals that I have been eating over the past few months. My diet doesn’t really change a lot during the off season compared to the full on race season. Besides the obvious that I have to eat quite a lot during training purely just to sustain enough energy to get thru the gruelling hours of training!

In the off season I tend to have more of the so called “treats”….these don’t just have to be sweets as we all picture treats to be, but of the more enjoyable and social kind. I like to drink some yummy wine, my favourite at the moment is a white wine by a Spanish man….called Telmo Rodriguez and the bottle is BASA. It is soooooooooooo yummy, I really do have to restrain myself from drinking the whole bottle. Also another one of my favourite wines is a Riesling called Dr Loosen….that is yum too.

One of my big down falls is for sure Candy. I love the NZ sweets, they are the best ever. Nothing better than getting a whole bag of lollies from the pic n mix!!!! Sitting down watching a movie, legs up and hand in the goodie bag. But I now know that if i am going to do this, that I must eat a good meal before devouring into something like this. I must still get my good nutrition from “food” first.

Also during the off season there is a lot of dinners out, desserts and socialising. So off course like most “normal” people treats are of their everyday behaviour, but for me…..when I am training ,I am too tired to eat out, and have to be in bed early for the next day training sessions, that I would prefer to whip up something fast and eat it in the own comforts of my house.

I have here some of my favourite fast preferred meals that i am eating right now!!!! I am only just getting back into training, after taking a well earned rest from competing in Hawaii……..

BONITA BANANA WITH APRICOTS AND TAHINI
1 Large Bonita Banana
6x finely chopped apricots
Mix this up in a bowl and drizzle over the top
2-3 tablespoons of Tahini……………………………………………..YUM

DON’T FORGET TO DRINK WATER ,WATER,WATER,WATER AND MORE WATER…….YOU ALWAYS HAVE TO KEEP YOURSELF WELL HYDRATED. ONE OF THE MOST IMPORTANT NUTRIENTS FOR US.

TOAST WITH ALMOND BUTTER AND FRESH STRAWBERRIES
2x Whole grain bread…or any kind of solid carb….like bagel, muffin or pita—toasted
12 juicy red strawberries
Almond butter to spread (may substitute with peanut or cashew butter)
Toast the bread/bagel/muffin spread over the top a decent covering of Almond butter then on the top add freshly chopped strawberries…or if desired Jam. But fresh strawberries are sooooo much better for you…and presentation is a winner.

POACHED EGGS ON TOAST WITH AVOCADO
2x whole grain toast
2x organic farm eggs
Half a Large Avocado
Poach 2x eggs in pot, mixed together with a dash of vinegar and salt. While poaching the eggs toast the bread…spread with Avocado and serve eggs on top. Season with salt and pepper.

YUM YUM YUM YUM…MY FAVOURITE SNACK……

CIABBATA BREAD TOASTED WITH CHEVRE CHEESE AND FRESH TOMATOES
2 x thick slices of fresh ciabatta bread
Goat or chevre cheese
1x large juicy vine ripened tomato
Toast the bread and spread with desired amount of cheese and sliced tomato, drizzle with extra virgin olive oil…and sprinkle some salt and pepper

MATEO SALAD -proven popular winner –A meal in itself
Red kale
Curly kale these three ingredients use as desired or availability
watercress
1 Bag of mesclun salad
1c of parsley
1c of coriander
2x vine ripened tomatoes
1x large avocado
1 bunch of spring onions
1 small bag/1 cup of Aduki beans or chick peas
As desired finely diced up fresh ginger for flavour
1 bag of soba noodles

DRESSING
Turmeric, ground cumin, cayenne pepper, Braggs all purpose seasoning, apple cider vinegar, sesame oil, extra virgin olive oil, salt and pepper.

In a very very very large bowl mix together…..finely chopped kale, watercress, mesclun, parsley, coriander. Then cut tomatoes into small cubes, toss them in the bowl too, then split open the avocado and dice into small pieces. Chop spring onions into itty bitty bits and throw them in the bowl. DON’T MIX ANYTHING YET. Prepare the soba noodles as per instructions on the packet. Leave to cool. Toss into the bowl the chick peas or beans. Get the fresh ginger and finely chop a fair amount as desired. I like ginger so I add alot.

Sprinkle on top of all the ingredients the turmeric and cumin enough for flavouring and taste. Only a little dash of cayenne for a kick. Then squirt the braggs seasoning and apple cider vinegar for taste. Enough to make the salad a little moist. Now add the Sesame and olive oil….a good amount to wet the salad and for flavouring. Salt and pepper as desired. TOSS ALL AROUND……TRY NOT TO DAMAGE THE INGREDIENTS, BE GENTLE MIXING ONLY. Once all ingredients have been tossed throw on the top the soba noodles.

SERVE INTO A BIG SOUP BOWL,EAT AND ENJOY…………………..YUM

So there you go, these are some of my most yummiest of meals/snacks. I hope you make some and maybe some of you already have these ideas.

They are made up of such fresh, healthy and nutrient dense ingredients that once you have eaten them….you feel warm and satisfied. The best way to be.

TAKE CARE AND ENJOY
Joanna Lawn

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Efficient running on a treadmill

By Frank Jakobsen and Armando Galarraga.

Running on a treadmill can have its benefits, such as protection from the elements and unsafe running conditions. But when you take your runs indoors, you need to make sure that you’re running properly on the treadmill so you can avoid injuries and get the most out of your treadmill runs.

Here are some key tips:
– Keep good cadence by picking up your feet on the speed session on the treadmill.
– Stay relaxed in the shoulders and short movements on your arms in a speed session.
– Use the treadmill when you need to control the run session in pace/interval.
– Do not incline the treadmill to compensate for the treadmill being a little easier to run on.
– Only increase the speed by 0.5 to 1.0 km at a time.
– Have cool air flowing and keep cool water for longer sessions, but drink by feel only.

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions