INTRODUCTION
As many of you know that follow this blog, I am a firm believer that "equestrians are athletes". The better physical shape we maintain, the better we can help our horse perform. My regimen is very consistent and relies on treadmill runs for cardiovascualar strength and practicing specific postures that target muscles groups I use when riding. Additionally, with the help of a nutritional coach that works with athletes, I try to adhere to a whole food diet with a low glycemic index (disclaimer: he gave up on banning my short daily mochas from Starbucks). This is the program that works for me, but each of us have different strengths and weaknesses we need to focus on as well as various dietary needs.
Since we moved last year, I started using the quaint clubhouse in my neighborhood for my treadmill runs. This winter I seemed to be on the same schedule as a woman with an infectious smile that would just emanate positive energy when she would enter the gym. As the months progressed, we began to converse and I learned that this vibrant woman's name is Nikki and she is an athlete and mother. She had experienced weight gain and then transformed her lifestyle and lost 6 sizes over four years ago.
I have been so impressed by Nikki's committment to a balanced and healthy lifestyle, that I asked her to share her story and provide some tips to our Street to Stable readership that equestrians could relate to. Little did I know that she would provide me with her journey that is both emotional and truly inspirational. Nikki Tallemand is proof that adversity can institute change and that a healthy lifestyle is sustainable by finding the the program that works for you.
by Nikki Allemand
A PASSION, UNDONE
I have always gravitated towards an active lifestyle that has included various sports including volleyball, running, road cycling, and most recently mountain biking. When I started to experience extreme pain in my knees from running, I knew it was time to move on and find a new passion. I joined a local cycling club and fell in love. I mean LOVE. I was hooked and riding at least 3 to 4 times a week and completing between 40 and 80 miles a ride. My husband, Arn, and I eventually started road racing and in the off-season we discovered cyclocross. We began to race that too! We were not the best, or at least I wasn’t, but I certainly enjoyed it. My true love, though, was my road bike and I even named her Ruby.
Our cycling group held social nights that included slower rides and at the conclusion we would partake in yummy food and beverages. A few years ago during a June social ride, something terrible, or rather, horrific, happened. My good friend who was an avid cyclist was hit by a teen driver. So many details of that night flood back into my mind. His daughter was the same age as my oldest son. Our children were present that night. Other friends on the ride performed CPR and other emergency techniques to no avail. He died a day later.
Most of the other cyclists started back on their road bikes in the following weeks, but I didn’t. I couldn’t. Not for a long while. I struggled with my own mortality and it rattled me to the core. I knew this wouldn’t please my friend, but I just couldn’t force myself to climb back on my road bike.
EMOTIONAL HEALING AND PHYSICAL HEALING
I already had a beautiful mountain bike that I rarely used so I started taking “her” out of the stable more and more. Mountain biking, for me, is the best thing ever. I like to be fit and I know to monitor calories in and calories out. I loved everything about the trails, the oneness with nature, moving free, and the best part after the accident, NO motor vehicles in sight. I soon built up the time I spent on my mountain bike, sought education and enrolled in classes on technique.
I fell in love all over again, only this time with my girl, Santa C (Santa Cruz XC Blur with pink Chris King hubs, weighing only 20lbs). Arn and I started racing in the mountains. Traveling to races became a fun excuse to camp out with friends and again, enjoy nature. We really enjoyed the culture of mountain bikers, which is completely different than the road-racing atmosphere, and recognized this was our new routine. With much poking and prodding, I signed up for the Nationals Cross Country race that were being held in my own back yard in Sun Valley, Idaho. To my great surprise I took 3rd in my age group and I felt pretty darn complete. My whole family was there to cheer me on, which actually meant more than the medal itself. Standing on the podium with three other amazing women, our arms raised in the air with medals around our necks, was truly an amazing feeling.
After Nationals, I totally scaled back. I was in an automobile accident in late 2014 that permanently rocked my world and injured my C1-C3. I had to take time off from everything active. Life became harder. Important to note is that as I was working through the concussion and the physical pain, I also battled pain pill addiction. The process of recovery led to a journey to find an inner strength that I never knew I had. For almost a year I lost working out and mountain biking and had to focus on rehab to be the best new me. Nikki 2.0 is what a friend tells me. I guess through all of this, I have an even deeper desire to help others make things simple, especially food and a healthy, sustainable lifestyle.
COMMITTING TO CHANGE
Life was being handed to me and I was making excuses and poor choices, one right after the other. I was a size 10 and drinking a pot of coffee a day to get by. I was blaming my weight on our baby, but he was now 2.5 years old and no longer an infant. I am a wife, a mother to two boys, and now a business owner. I needed to make a dietary change and I started to follow the AdvoCare system on a daily basis. Now a size 4 for 4 years, I can honestly say the program has worked and I still get to enjoy being a mom. My food rules have diminished and I live life complete with all the goodies in it. I lead an active lifestyle and I travel for work and I travel for play. One of my biggest revelations it that I have learned that I truly love helping others feel great about themselves.
HEALTHY HABITS, EN ROUTE
Traveling for business, a sport, and even recreation can seem like a real effort by the sheer fact that food is involved. It is not rocket science that we need to eat throughout the day and we SHOULD eat throughout the day. I tried to be anorexic once, but that lasted only hours (another story in itself)! You need to think of food as fuel. You need it, plain and simple.
Eating during any type of travel can appear difficult. A stress that sometimes subconsciously sends you to the fast food lane, grab and-go prepared food, or even worse, take-out orders, like room service. These decision may seem okay at the time, but your bloated achy self will thank you the next day if you make more educated choices. Prepared food has a multitude of hidden ingredients, including an unfathomable amount of sodium. I have even continuously debated with my own mother regarding the non-nutritious value of McDonald’s, but frankly it’s a no win conversation for me.
REAL LIFE TRAVEL, Q & A
I am often asked many questions about my nutritional choices, especially on the go. My days range from driving my children to various activities, attending meetings and even traveling long distances for business, recreational, and personal travel. My answers are intended to educate and provide helpful information. If one person finds them helpful, then I feel I have accomplished my goal of perpetuating a healthy lifestyle. . (Disclaimer: Some of my suggestions include AdvoCare products. This is a dietary lifestyle program that works for me, but it is a researched choice that I have personally chosen to adhere to.)
What is in my purse?
1) 24 raw plain almonds make for a great snack, particularly if you are hungry between meals or when stuck somewhere with no food source.
2) I always carry AdvoCare “Spark” (see photo in gallery). It’s my mental focus, mommy-go, fog lifter juice. One tiny package of deliciousness has replaced the original pot of coffee. In fact, I went from a coffee snob to no coffee at all now – weird!
3) I also carry a good protein bar wherein the protein to carbs ratio is close and the calories do not exceed 210. I prefer the AdvoCare “raw” bar (210 calories, 5 gram protein, 5 grams of fiber). This bar is great for traveling and is minimally processed.
What are easy nutrition changes I can make?
1) Drink more water. And I mean MORE water. I try to drink a gallon of water a day.
2) Eat WHOLE FOOD.
3) Snacks on the go:
When I am traveling without a car, I have no shame in asking the taxi or car service to take me to the grocery store before going to the hotel. I stock up on:
- Fresh fruit
- Salad(s)
- No nitrate, low sodium, high protein deli meat with a low sodium Swiss cheese
If I am driving, I avoid salads because they are difficult to eat. Instead I purchase:
- 4 ounces of deli meat and 2 ounces of Swiss cheese. Before I leave the store, I roll them together and place in individual bags. IMPORTANT: I do not purchase one pound of cheese and meat all together – why? I’ll eat it ALL. I need portion control.
- Choose fruit or vegetables that can be handled easily while driving – no peaches or other juicy fruit as they are too messy.
4) Breakfast should consist of whole foods including lean proteins, vegetables, healthy fats, and complex carbohydrates. If I am short on time, or the continental breakfast is filled with danishes, I drink a protein shake. AdvoCare has a meal replacement shake that tastes amazing and is perfect when whole food is not available. This is my go-to and it never fails. It is 220 calories and has 24 grams of protein. It is simple to make because you mix it with water in a shaker bottle and consume. This has been a handy friend on many roads traveled.
ADDED TIP: I also make delicious treats using the shake mix including a chocolate “cupcake”. I add less water to the shake contents and cook in the microwave for 50 to 65 second and then top with raw strawberries. Simple and delicious!
5) Bars. I eat AdvoCare protein bars because they are easy, tasty and portable and made with proportion and complete nutrition in mind. Use these as a snack if you are reaching for something sugary or eating nothing at all. I always have one in my purse.
MY RECENT ADVENTURES
Last month I spent two weeks in Europe with my step-mom enjoying a “bike & barge” excursion from Amsterdam to Koln, Germany. We literally ate, drank and rode our way through Europe and I had a blast. I drank Spark every morning, in addition to consuming Catalyst, Metabolic Nutrition System. I paid no attention to anything but fun while keeping with my nutrition routine. I arrived home feeling great. No regrets.
Three weeks later, we took our family to Mexico for a fun filled get away. I might mention that it was an all-inclusive destination. ALL-INCLUSIVE, meaning, you can EAT and DRINK just about anything you want 24/7 EACH DAY and we were there for SEVEN DAYS! I kept to a reasonable exercise routine, enjoyed a sensible breakfast, and consumed other dishes outside of my normal regime. In the end, I only gained 2 pounds and never felt deprived!
QUESTIONS & CONTACT
Questions? I’d love to help! I have numerous resources for other great easy snacks if you decide you’d like to hear more. Have a great day and enjoy whole food.
Contact Nikki at 208-863-0999 or visit her web page at www.livinggreater.net