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Mikka goes long............like really long.....
Early 2022 - Michael (Mikka) Wakeman tells me he is considering entering the Western Australian Ironman. Do you know you have a 4 km swim, a 180 km bike ride, and a 42 km run? Yes. Do you know that only the deranged engage in these activities? Yes, it had occurred to me!
Late 2022 – Michael sends me his Ironman finishing photo! Respectfully and somewhat a little surprised, I congratulate him. Well done, mate! What an effort!
What a lifelong memory! I conclude the text by asking, what next? Come & join me in the 14km City to Surf!He replies, no mate, I can't join you. I've entered the Ultraman! What's that? I text with a confused emoji.
It's a 10km swim, 420km ride and an 84km run!!!!!!!! Mikka, you need (psychiatric) help immediately. Yes, it had occurred to me!
Early 2023 – I see Miika again. He looks leaner, fitter, and tired. Mate, what have you been doing? Training for the Ultraman! What? I thought you were joking! No, I've been solo swimming 6kms in the Murrumbidgee, riding to Canberra & back, and running laps (200) around Cooma Park in the dark!
Mikka, you didn't call that Psych, did you?
Mid 2023 – Mikka sends me his Ultraman finishers photo in 29hrs & 51 minutes.
BP: RUOK?
MW: Mate, it was awesome! The 4hr swim with "Noosa" sharks was a thrill, the 17hr bike ride left an egg-size saddle sore and what felt like a fused back, and while I wasn't happy my knee seized up during the 9 ½ hr run, I totally loved it!
BP: Hats off, mate! I'm glad you're
mentallyphysically stable. Now, can I introduce you to a guitar, oil painting, or perhaps heroin?MW: No thanks, mate. Have you seen that run from Brisbane to Perth?
Congratulations, Mikka! Legend!
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Sarcopenia, often known as age-related muscle (mass) loss,
is a typical aspect of ageing.
You start to lose up to 3 to 5 per cent
every decade after age 30.
Note – Muscle mass is closely related to muscle strength (and power).
Further, data shows a loss of 35 to 40% between ages 20 and 80.
Why is this a problem?
• Muscle mass drives a healthy metabolism, helps balance blood glucose, and ensures strong bones.
• Healthy strong muscle mass is the cornerstone for continued coordination & balance.
Maintaining muscle mass.
a. Quality protein (combined with high vitamin C choices).
b. Resistance training.
Resistance training options,
💪 Build, garden, stack shelves, lift babies, a paper run.
💪 Press your body weight: squats, lunges, push-ups, sit-ups.
💪 Get to the gym and be guided by an experienced trainer, or,
💪 Grab a pair of fitting dumbbells and practice these simple 10-minute sets.
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Running up that hill!
Kate Bush said,
I'd be runnin' up that road
Be runnin' up that hill
With no problems
Say, if I only could
I'd be runnin' up that hill
With no problemsWhy include hills (repeats) in your running workouts!
✅ Plantar fascia (foot arch) & achilles tendon strength & reflex reaction (neural spring).
✅ Builds hamstring & glute strength.
✅ Improves running technique – namely, limiting over-striding.
✅ Boosts mental strength – making the flats feel easy!
Caution
⚠️ Avoid pushing too hard – practice your 'safe zone' (aerobic threshold) – see DTI.
⚠️ Avoid too much too soon – overuse injuries, namely, achilles tendon & calf belly.
⚠️ Avoid overstriding when descending – limit the increased impact cost by landing under your hips.
⚠️ Limit your time on support (contact time) by increasing your cadence to 176 - 182 SPM & shorten your stride.
My Favourite hill repeat set.
🏔️ Setting: a 50-metre hill @ 5%
🏔️ Set: 3 Push-ups, ascend 50 metres holding 176 cadence @ 70% (of max effort) – short strides and looking 50 metres up the hill (never looking down), descending holding 176 cadence or faster @ 50% (of max effort) – super short strides – repeat x 10.
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Why does sleep matter?
😴 Regulates the cardiovascular system.
😴 Enhances the immunological system.
😴 Controls blood sugar and promotes healthy ketosis (which burns fat), which enhances energy when you wake up.
😴 And the big one: Dedoxifies and refuels the brain - leaving optimum health.
Diet & exercise are frequently emphasised in the health business, of which I am a member, as essential components for achieving optimal health.
Though, when comparing the health advantages of optimal nutrition, exercise, and sleep, SLEEP comes out on top by a country mile.
For years I've focussed almost exclusively on what I eat and how much I exercise, yet my time allocation for the big three looks like this:
🏃♀️ EXERCISE – 4%
🍓 NOURISHING – 3%
🛏️ SLEEP – 32%
Given this time-to-value ratio and my knowledge of the irrefutable impact of great sleep, it has become my main priority.
My objective was to get back to the sustaining, bombproof sleep I had enjoyed up to my 40th year.
'The Golden Slumbers Project' offers up the following.
🛏️ Sleep Science – understanding your optimum circadian rhythm,
🛏️ Scoring your current sleep…/10.
🛏️ Setting up your bedroom perfectly.
🛏️ 5 Mindfulness tactics proved to work – e.g. sleeping headwear, the best sleep story apps, & oil therapy.
🛏️ The pros & damning cons of sleeping sedation supplements (prescribed & OTC).
🛏️ Natural tactics when waking & returning to you to deep sleep quickly.
🛏️ Best timing & volume of coffee & alcohol.
🛏️ Analysing popular sleep metrics – more so, ignoring most of these unreal numbers.
-Get in contact with me if you want to learn more about the Golden Slumbers Project-
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Nutritional Yeast!
a tasty & great nutritional booster!
Brewer's and baker's yeast's cheesy cousin, nutritional yeast, has become more well-known recently. Being gluten-free and gut friendly, it's a great way to amp up the protein value of meals.
Nutritional yeast is a fantastic source of vitamins and minerals. It is a complete protein, much like those found in animal products, because it includes all nine necessary amino acids.
Complete proteins are essential nutrients that assist tissue repair and absorption. They may also prevent muscle loss.
I enjoy adding 1-2 heaped tablespoons over scrambled eggs.
Total Fat Trans Fat Sugar Carbs Fibre Protein 1g 0g 0g 5g 3g 8g